Archive for November, 2009
Tuesday 12/1/2009
Additional Warmup:
800 m run
10x Pullups
15x GHD back extensions
20x WB
Workout of the day:
5 Rounds:
3x:
1x DB Hang Power Clean (45#/35#)
2x DB Front Squat
2x DB Push Jerk
followed by-
DB Farmer’s Walk (80m/60m)
Post time to comments.
Carli-post baby wod
Monday 11/30/2009
Additional warmup:
2 min of DBL unders or 3 min of singles
10x HSPU
10x Pullups
10x PVC OHS with sotts press at bottom
Workout of the Day:
Overhead Squats
5-5-5-5-5
Between sets complete 3 rounds of linear box jumps.
Post loads to comments
**In preparing for our move we welcome anyone who would like to come to the gym early (4:15) and help assemble parallettes and sand filled PVC.
First let me say, I love this picture below. However, I have one question. What if a crossfit wod IS on your “to-do” list then where should I write it. Shouldn’t we all have constant CF goals on our “to- do” lists in hopes of crossing them off?
Sunday 11/29/2009
Rest Day!
Friday 11/27/2009
Workout of the Day:
“Griff”
800 m Run
400 m Run backwards
800 m Run
400 m Run backwards
Post time to comments.
Thursday 11/26/2009
HAPPY THANKSGIVING!
There will be one class today at 9:00.
“Murph”
with a 20lb vest complete:
1 mile run
100x Pullups
200x Pushups
300x Squats
1 mile run
Post time to comments.
You've asked and we've got it...FedEx and the famous brown shorts!
Wednesday 11/25/2009
Additional warmup:
20x Wall Balls
15x Prison Burpees
20x Ring Rows
Workout of the Day:
“Jackie”
1000 m Row
50x Thrusters (45#)
30x Pullups
Post time to comments
**Remember there will be NO 12:30 classes this week.
**There will be only 1 class time on Thanksgiving day at 9:00 am
Heather
Tuesday 11/24/2009
Workout of the day:
“Annie on the Run”
50-40-30-20-10
Double Unders
Situps
**BUT….you will also complete a 300 m sprint in between sets.
Post time to comments.
Monday 11/23/2009
Additional Warmup:
800 m jog/or row
2rds. 10x Pullups, 10x GHD back extensions, 10x pushups
1 min. handstand holds
Workout of the Day:
“Diane”
21-15-9
Deadlift (225#/155#)
HSPU
Post time to comments.
**Being the week of Thanksgiving and preparing to move to our bigger space-there will be NO 12:30 classes this week.**
**There will be one class on Thanksgiving, Nov. 26th at 9:00 am.**
What’s the latest?
Friday 11/20/2009
Remember Monday’s wod? The deal was fastest time programs Friday’s wod. Let’s just say we all probably want a chance at those pink gloves to suckerpunch Cameron for picking…….
“Barbara”
5 Rounds
20x Pullups
30x Pushups
40x Situps
50x Squats
There will be no rest between rounds.
Post time to comments.
Thursday 11/20/2009
Additional Warmup:
500 m Row
PVC passthrus followed by 15 OHS (sotts press at the bottom)
Banded mobility
20x Walking Lunges
Workout of the Day:
7 Rounds
10x Push Press (75#/55#)
10x Box Jumps
10x KB Swings (55#/35#)
Post time to comments
Skill: Post workout 50x KTE for time
Wednesday 11/18/2009
Additional Warmup:
500 M Row
Burgener (1x PVC, 1x unloaded bar)
15x Med Ball Cleans
Workout of the Day:
Power Cleans
1,1,1,1,1,1,1
Warmup up with a moderate weight before starting your single sets.
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Rest…
3 sets of max pullups
Audrey
Tuesday 11/17/2009
Additional warmup:
15x GHD back extensions
15x air squats (hold to a count of 3 at the bottom)
10x PVC Passthrus followed by 10x PVC OHS
10x PVC Shrug/10x PVC shrug elbows high
Workout of the Day:
AMRAP in 15 min.
10x Double Unders
3x Hang Power Snatch (95#/65#)
3x OHS
Post completed rounds to comments.
Matt and Nanette are one of our many husband and wife teams we have at Odyssey. We love to watch them go at a WOD together pushing the other to their limit. Ask yourself, who is your biggest supporter?
Matt and Nanette
Monday 11/16/2009
Additional Warmup:
2 Min of Double Unders
3 Min of Handstand Holds
Banded mobility
Workout of the Day:
4 Rounds
400 M Run
15x Burpees
30x Squats
Post time to comments.
ps…fastest time programs Friday’s WOD…..
Have you met Carol? If not, put it on your goal list this week. Carol is a newer member at Odyssey but she shows up daily, no matter the WOD, with a “No quit/no nonsencse” attitude. In just a few short weeks we have watch Carol work diligently towards her goals. Upon entering the gym she greets all members and then hits her warmup prepping for her workout. The important part is after each wod you will find her somewhere in the gym working on skills dips and pullups one day and wall balls the next. Carol is the type of member all CrossFit affiliates want at their gym, she is constantly striving towards her own personal goals and working on new skills. Keep up the great work!
Carol
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