Optimum Fitness
WOD:
Create your own WOD (Must be approved by Coach Cummings and written on the board)
Schedule Moving Forward:
Wed, May 30th - Workout
Fri, June 1st - Swim
Mon, June 4th - Workout
Wed, June 6th - Competition
Friday, May 25, 2012
Wednesday, May 23, 2012
Wednesday, May 23rd
Optimum Fitness
WOD:
Option 1:
A. Press 3-3-2-2-1
B. Cleans 3-3-3-3
C1. 15 Back Extensions x4
C2. 15 GHD's x4
Option 2:
A. 2000m Row For Time
+
For 12 mins:
Every Odd Min complete 7 push-ups
Every Even Min complete 15 ABMAT sit-ups
WOD:
Option 1:
A. Press 3-3-2-2-1
B. Cleans 3-3-3-3
C1. 15 Back Extensions x4
C2. 15 GHD's x4
Option 2:
A. 2000m Row For Time
+
For 12 mins:
Every Odd Min complete 7 push-ups
Every Even Min complete 15 ABMAT sit-ups
Monday, May 21, 2012
Monday, May 21st
Optimum Fitness
Congrats To Coach Warren for qualifying for the 2012 Crossfit Games!
WOD
A. Bench 5-5-5-3
B. Overhead Squat 3-3-3-3
+
3 Rounds For Time of:
21 Wall Ball
21 K2E's
1st Gate Run
WOD
A. Bench 5-5-5-3
B. Overhead Squat 3-3-3-3
+
3 Rounds For Time of:
21 Wall Ball
21 K2E's
1st Gate Run
Thursday, May 17, 2012
Thursday, May 17th
Optimum Fitness
WOD:
7 Sets of:
3 Heavy Clean and Jerk
and
3 Rounds of:
3 Burpees
5 Box Jumps
Rest 7 mins between sets
*Post times per round
WOD:
7 Sets of:
3 Heavy Clean and Jerk
and
3 Rounds of:
3 Burpees
5 Box Jumps
Rest 7 mins between sets
*Post times per round
Tuesday, May 15, 2012
Tuesday, May 15th
Optimum Fitness
WOD:
3 Sets
10 Back Squat
20-25 Pull-ups
rest 5 mins between sets
3 Sets
20 Wall Ball
50 Double Unders (scale to 100 singles)
rest 2 mins between
3 Sets
15 Back Extensions
15 GHD Sit-Ups
WOD:
3 Sets
10 Back Squat
20-25 Pull-ups
rest 5 mins between sets
3 Sets
20 Wall Ball
50 Double Unders (scale to 100 singles)
rest 2 mins between
3 Sets
15 Back Extensions
15 GHD Sit-Ups
Friday, May 11, 2012
Friday, May 11th
Optimum Fitness
WOD:
"Jackie"
1000m Row
50 Thrusters (45#)
30 Pull-Ups
Best Times From 1st Semester:
Duke McNeil 8:04
Isabel Chadwick 11:50
*Joey Warren's Best Time 5:50
WOD:
"Jackie"
1000m Row
50 Thrusters (45#)
30 Pull-Ups
Best Times From 1st Semester:
Duke McNeil 8:04
Isabel Chadwick 11:50
*Joey Warren's Best Time 5:50
Wednesday, May 9, 2012
Wednesday, May 9th
Optimum Fitness
WOD:
A1. Bench 5-5-5-3-3 rest 20 sec
A2. AMRAP (-2) Push-Ups x5
B1. Push Press 3-3-3-3
B2. AMRAP (-2) Pull-Ups
C1. 15 GHD Sit-Ups x4
C2. 1 min plank x4
WOD:
A1. Bench 5-5-5-3-3 rest 20 sec
A2. AMRAP (-2) Push-Ups x5
B1. Push Press 3-3-3-3
B2. AMRAP (-2) Pull-Ups
C1. 15 GHD Sit-Ups x4
C2. 1 min plank x4
Monday, May 7, 2012
Monday, May 7th
Optimum Fitness
WOD:
A. Power Cleans 2-3 x5
B. 50 Back Squat x3 (45#/rest 3 mins between)
C. 200 Step Walking Lunges for time
D. 25 GHD Extensions x4 (rest 90 sec between)
WOD:
A. Power Cleans 2-3 x5
B. 50 Back Squat x3 (45#/rest 3 mins between)
C. 200 Step Walking Lunges for time
D. 25 GHD Extensions x4 (rest 90 sec between)
Thursday, May 3, 2012
Thursday, May 3rd
Optimum Fitness
WOD:
A. Bench 5-5-5-3
+
For Time:
21 KB Swings (53/35#)
9 K2E's
15 KB Swings (53/35#)
15 K2E's
9 KB Swings (53/35#)
21 K2E's
WOD:
A. Bench 5-5-5-3
+
For Time:
21 KB Swings (53/35#)
9 K2E's
15 KB Swings (53/35#)
15 K2E's
9 KB Swings (53/35#)
21 K2E's
Tuesday, May 1, 2012
Tuesday, May 1st
Optimum Fitness
WOD:
A. 2 Press/ 4 Push Press x4 (rest 3 mins between sets)
B1. 3 Deadlift x5 (rest 10 sec)
B2. 10 Burpees x5 (rest 3 mins between sets)
C. 15 GHD Situps x4 (rest 1 min between sets)
WOD:
A. 2 Press/ 4 Push Press x4 (rest 3 mins between sets)
B1. 3 Deadlift x5 (rest 10 sec)
B2. 10 Burpees x5 (rest 3 mins between sets)
C. 15 GHD Situps x4 (rest 1 min between sets)
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