Fun Ideas
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Fitness WOD: “Battle of the Sexes” -Fri 3.8.13
“Battle of the Sexes”
Team AMRAP of
Sled Push (110/50)
Ground to Overhead (45/25)
Box Jumps (20″)
KB Swing (70/35)
Front Squat (115/65)
25 minutes
Ladies: Winners
25 yards on the sled push
Reps: Ladies: 1068 Men: 897
Performance WOD: “Let’s Run” -Tues 3.5.13
“Let’s Run”
40 Air Squats
1 Sprint (60 yards)
30 Mountain Climbers (two knees = 1)
1 Sprint
20 Wall Balls
1 Sprint
10 1-arm KB Presses
= 1 round
add +1 Sprint per round.
25 min cap
Fitness WOD: “Partner Challenge” -Tues 2.26.13
“Partner Challenge”
Part I of V
AMAP 10 Minutes of Box Jumps (20″) against a partner
While your partner does 4 sprints (60 yards each) you are working on the AMAP of Box Jumps…Once your partner is finished you must perform 4 sprints while they start working on the Box Jumps. Repeat for 10 minutes. Person at the end of 10 minutes with the most box jumps wins. Basically, one person sprints, one person does Box Jumps…switch after 4 sprints.
3 minute rest
AMAP 10 Minutes of HRPU
While your partner does 3 sprints (60 yards each) you are working on the AMAP of HRPUs…Once your partner is finished you must perform 3 sprints while they start working on the HRPUs. Repeat for 10 minutes. Person at the end of 10 minutes with the most HRPUs wins.
3 minute rest
AMAP 8 Minutes of KB Swings (no RX weight)
While your partner does 2 sprints (60 yards each) you are working on the AMAP of KB Swings…Once your partner is finished you must perform 2 sprints while they start working on the KB Swings. Repeat for 10 minutes. Person at the end of 10 minutes with the most KB Swings wins.
3 minute rest
AMAP 4 Minutes of Air Squats
While your partner does 1 sprint (60 yards) you are working on the AMAP of Air Squats…Once your partner is finished you must perform 2 sprints while they start working on the Air Squats. Repeat for 10 minutes. Person at the end of 10 minutes with the most Air Squats.
Post Results
Must be done with a partner
Fitness WOD: “Team Relay” -Tues 2.12.13
“Team Relay”
Teams of 4 or 5
Teams will line up in a straight line. Individuals from each line will run to a desired location and back. When an individual returns back to the starting line the next person in the line will start to run. The total time it takes every member of the line to complete the sprint will designate how many reps of a given exercise the team must complete together, not individually. If it takes the team 50 seconds to finish then they have to finish 50 reps of an exercise. Continue like this for a desired time frame. Exercises can be picked at your discretion. (i.e. Burpees, HRPUs, Lunges, Squat Jumps)
30 minutes
Fitness WOD: “Run-A-Muck” -Tues 2.5.13
“Run-a-Muck”
40 Squats
1 50 meter sprint
30 Full Crunches
1 50 meter sprint
20 HRPU
1 50 meter sprint
10 Squat Jumps
1 50 meter sprint
= 1 completed cycle
Post Results
Fitness WOD: “200″ -Wed 1.23.13
“200″
Partner Chipper
200 Wall Balls
200 KB Swings
200 Tire Flips
While one person is chipping away at the exercises the other person is performing a Farmer’s Walk, then switch until all the reps are completed. (2 there/backs; aux gym)
Fitness WOD: “Lynne” -Thurs 1.17.13
“Lynne“
Five rounds for max reps of:
Body weight bench press
Pull-ups
Source: Crossfit.com
Fitness: “Let’s Run” -Tues 1.15.13
“Let’s Run”
50 Squats
50 Jump Ropes
50 Full Crunches
Sprints
for 30 min
(read more – it is more complex than it seems)
WOD: “Shuttle Run” -Tues 1.8.13
“Shuttle Run”
Station 4: Wall Balls
Station 3: Shuttle Run
Station 2: HRPU
Station 1: Plank
WOD: “EMOM” -Thurs 1.3.13
“EMOM”
Every Minute on the Minute
Ladder
2 Muscle Ups, 2 Tire Flips
rest until the minute is up
3 MU, 3 Flips
same
4 MU, 4 Flips, same
5 MU, 4 Flips
4 MU, 4 Flips
3 MU, 3 Flips
2 MU, 2 Flips
7 minutes in total
WOD: “12 Days of Christmas” -Tues 12.25.12
“12 Days of Christmas”
7 Min AMRAP
12 KB Swings (70/55)
11 Push Press (115/75)
10 Double Unders
rest
6 Min AMRAP
9 Toes to Bar
8 Pull Ups
7 Box Jumps
rest
5 Min AMRAP
6 Wall Balls (20/14)
5 Thrusters (135/75)
4 Burpees
rest
3 Min AMAP Squats
2 Min AMAP HRPU
1 Min AMAP Burpees
WOD: “Deck of Cards” -Sat 12.22.12
“Deck of Cards”
Shoot Thrus (there/back = 1)
Double Unders x3
HRPU
Sprint (20 yards)
16 minutes
WOD: “Deck of Cards” -Thurs 12.20.12
“Deck of Cards”
Wall Balls
Sprint (20 yards)
Crunch Slam
KB Swing
16 minutes
post number of cards
WOD: “Every Minute on the Minute” -Mon 12.10.12
“Every Minute on the Minute”
5 Burpees
Round 1: Jump Rope
Round 2: Full Crunch
Round 3: KB Snatch
Round 4: HRPU
Round 5: Dumbbell Thruster
5 minute rounds
1.5 minute rest between rounds
WOD: “Partner WOD” -Tues 12.4.12
“Partner WOD”
300 KB Swings
200 Weighted Jump Rope
100 Wall Balls
While one person is chipping away at the exercises the other person is running 300 Meters, then switch until all the reps are completed. (4 there/backs; aux gym)
WOD: “Rounds for Reps” -Fri 11.23.12
“Rounds for Reps”
5 minutes on the clock:
500 Meter Row
30 HRPU
AMAP Jump Ropes with the remaining time
After the 5 minutes are up, immediately start the rower.
Count the # of jump ropes every set
6 rounds
Post Results
WOD: “4 Sets for Reps” -Wed 11.21.12
“4 Sets for Reps”
In 4 minutes complete:
6 Sprints (50 Yards Each)
20 Pull Ups (HRPU as needed)
with the remaining time complete AMAP of Thrusters (75/45)
Rest 5 minutes
WOD: “For Time” -Thurs 11.15.12
“For Time”
1 Sprint (50yards)
That # in seconds it took to run sprint = # of burpees
2 Sprints
That # in seconds it took to run sprint = # of Squat Jumps
3 Sprints
That # in seconds it took to run sprint = # of Wall Balls
4 Sprints
That # in seconds it took to run sprint = # of HRPU
5 Sprints
That # in seconds it took to run sprint = # of Full Crunches
6 Sprints
That # in seconds it took to run sprint = # of Squats
7 Sprints
That # in seconds it took to run sprint = # of Jumping Jacks
8 Sprints
That # in seconds it took to run sprint = # of Mountain Climbers
9 Sprints
That # in seconds it took to run sprint = # of Plank Jacks
10 Sprints
That # in seconds it took to run sprint = # of Jump Ropes
D5 Creation