Terrible Twenty-Five, my version of the "filthy fifty"
250 Single Under Jump Ropes
25 Squats-no weight
25 Sit Ups
25 Push Ups
25 SHDP (Sumo Deadlift High Pull) 50#
http://media.crossfit.com/cf-video/CrossFit_SDHP.wmv
25 Shoulder Presses 50#
25 30" Box Jumps
25 Back Extensions
25 Kettle Bell Swings 50#
25 Thrusters 50#
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
25 burpees
1/2 Mile Run
Total time: 21:51
Friday, June 26, 2009
Wednesday, June 24, 2009
6/24/09 WOD
Done in the gym at the hotel in Pittsburgh, limited equipment.
5 rounds for time; no rest between exercises or rounds; partition reps as needed:
Run .25 miles
5 burpees (Happy Corey!?!?)
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
10 Pull ups (kipping or jumping or jump kipping)
15 Push ups
20 Back Extentions or Good Mornings
25 Sit ups
30 Squats
Total time: 30:05
5 rounds for time; no rest between exercises or rounds; partition reps as needed:
Run .25 miles
5 burpees (Happy Corey!?!?)
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
10 Pull ups (kipping or jumping or jump kipping)
15 Push ups
20 Back Extentions or Good Mornings
25 Sit ups
30 Squats
Total time: 30:05
Monday, June 22, 2009
6/22/09 WOD "500"
"500" Garage Gym Workout
For time:
No rest in between sets or exercises, finish all reps per exercise before moving to next, partition reps as needed:
500 Single Under Jump Ropes
50 Push Ups
50 Sit Ups
50 Kettle Bell Swings 30# Dumbbell
50 Squats
50 Shoulder Presses 30# Dumbbell
500 Single Under Jump Ropes
50 Push Ups
50 Sit Ups
50 Kettle Bell Swings 30# Dumbbell
50 Squats
50 Shoulder Presses 30# Dumbbell
500 Single Under Jump Rope
Total time: 35:37
Give it a shot!!!!
For time:
No rest in between sets or exercises, finish all reps per exercise before moving to next, partition reps as needed:
500 Single Under Jump Ropes
50 Push Ups
50 Sit Ups
50 Kettle Bell Swings 30# Dumbbell
50 Squats
50 Shoulder Presses 30# Dumbbell
500 Single Under Jump Ropes
50 Push Ups
50 Sit Ups
50 Kettle Bell Swings 30# Dumbbell
50 Squats
50 Shoulder Presses 30# Dumbbell
500 Single Under Jump Rope
Total time: 35:37
Give it a shot!!!!
6/18-6/21 WOD's
6/18/09
Rest Day
6/19/09
60 minutes of cardio
6/20/09
90 minutes of cardio
6/21/09
Rest Day
Rest Day
6/19/09
60 minutes of cardio
6/20/09
90 minutes of cardio
6/21/09
Rest Day
Thursday, June 18, 2009
6/17/09 WOD
21-18-15-12-9 reps per set: no rest between sets or exercises
Each set includes:
Run .25 miles
50# Thrusters (Full squat with a shoulder press finish)
Sit-ups
Push Ups
50# Sumo-Deadlift High Pulls (deadlift start into an upright row finish)
Jumping Jacks
Squats (body weight)
5 sets for time: 32:37
Each set includes:
Run .25 miles
50# Thrusters (Full squat with a shoulder press finish)
Sit-ups
Push Ups
50# Sumo-Deadlift High Pulls (deadlift start into an upright row finish)
Jumping Jacks
Squats (body weight)
5 sets for time: 32:37
Tuesday, June 16, 2009
Monday, June 15, 2009
6/15/09
Been working out at home and on the road, just not logging, need to get back to recording progress.
WOD done at hotel after 450 miles of driving today.
4 sets for time:
Run .50 miles
20 jumping pull ups
20 push ups
20 abmat sit ups
20 24" step ups, alternate feet
12 90# push press
12 curls
12 tricep extenstions
Total time: 39:38
WOD done at hotel after 450 miles of driving today.
4 sets for time:
Run .50 miles
20 jumping pull ups
20 push ups
20 abmat sit ups
20 24" step ups, alternate feet
12 90# push press
12 curls
12 tricep extenstions
Total time: 39:38
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