Posts
The Workout of the Day Today:
3-3-3-3-3-3-3
of Cleans.
Today we had a big group of kids working on their skills!
Max height box jumps!
Sled pulls are always fun!
The kids are doing a great job and working so hard during the summer months!
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Home again
Today was one of those WOD's that seems easy, but is far from it!
5 Rounds of :
20m OH carry
30 Wall Balls
20m Farmers walk
Everyone did heavier weights than they're used to today! Great job guys!
Tuesday, June 22, 2010
Arms, Arms, Arms
After yesterdays lunges, we decided to work the arms!
5 Rounds of:
800m Run
5 Rope Climbs
50 Push-ups
The workout was pretty hard today, so we had to scale it for many clients.
Most people did 3 rope climbs and 35 push-ups, which was still tough!
We have so many rope climbers now! You guys are doing great!
Push-ups were pumpin' today!
So proud of everyones hard work today!
Monday, June 21, 2010
Just Dance
There was a party at CODE On Saturday night!
We had food, hooverball, and dancing!
Once the boys got the Hooverball court figured out, we were good to go!
Even the lil' ones had fun!
Greta got down on the Wii dancing game!!
You'll have to come join at our next bash!
Sore Legs
5 Rounds of:
Walking Lunges (with 45 lb. bar OH)
21 Burpees
The 6am rocked the 45 lb. bar on the lunges!
And of course everyone got to do 105 of their favorite, BURPEES!!
*Reminder* No sessions on Fri. 6/25 & Sat. 6/26!
Sessions will resume Monday 6/28.
Friday, June 18, 2010
Sprint til the end
Nothin' but runnin' today!
10 rounds of:
100m sprint
90 second rest
Those 90 second breaks went too fast after about the 3rd round! We were proud of everyone for running so hard! Great job guys!
Thursday, June 17, 2010
rolls and pistols
Today 7 clients at the 6am class performed 3 rounds of:
10 Muscle-ups
10 Forward Rolls
20 1 legged squats
30 Sec. Handstand (or walking on your hands for 20 yds.)
What a great way to start the day!
Wednesday, June 16, 2010
Countdown
10-9-8-7-6-5-4-3-2-1
Blast off!
Deadlifts (225 men, 155 women)
Thrusters (75 men, 45 women)
Greta, with perfect form!
Gotta love the Crossfit Gear!
Tall sock Tuesday as some would say!
Tuesday, June 15, 2010
Sweaty mess
You had your choice yesterday between 2 WOD's
WOD 1:
20 Mins. AMRAP
5 Burpees
10 KB Swings
15 Bar Dips
OR
Row 500m
30 Body Weight Bench Press
Row1000m
20 Body Weight Bench Press
Row2000m
10 Body Weight Bench Press
MaryJo is demonstrating Bar Dips!
Others Chose ring dips!
The sweat was rolling yesterday, non-stop!
Summer days are here!
Friday, June 11, 2010
Weights!
Yesterday was an easier day at CODE!!!
Finally, right guys?!
We did: 5-5-5-5-5 Deadlifts
We know some Personal records were set yesterday! Way to go everyone!
Todays WOD is:
15 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
We had some major muscle failure at the 6am today, but everyone did a great job pushing through!
See you at the park tomorrow!!
Wednesday, June 9, 2010
Front squats and pulls-ups and double unders....Oh my!
Today was an AMRAP wod. 12 mins. of:
5 front squats
10 chest to bar pull-ups
20 double unders
Everyone did a great job attempting to get their chest to the bar!
When we finished with that 12 minutes,there was a team relay of sled pulls and KB swings.
While one partner was pulling, the other had to do continuous kettle bell swings, a total of 5 per person!
Ummm...a good time was had by all???!!!???!!
Hopefully!
Tuff Stuff
Tuesdays WOD:
Tabata Deadlifts
2 Min. rest
Tabata Push press
2 Min. rest
Tabata Box jumps
2 Min. rest
Tabata Wall balls
There was only 16 actual minutes of work during this workout, but doing reps at such a rapid pace is tiring!
Way to go Kaitlin!!!
Tuesday, June 8, 2010
Bootcamp returns!!
We had our 2nd outdoor bootcamp in Logan yesterday!
There were a total of 6 exercises (band thrusters, lunges, jumping jacks, sit-ups, burpees and dips) that had to be completed as many times as possible in 20 minutes. Needless to say, burpees were being called some terrible names by the end!
If you're interested in joining the Logan ladies please call or e-mail us! We'd love to have you!
Way to go last night everyone, you did great!
Monday, June 7, 2010
Playin' in the rain
Team Workout!
20 minutes AMRAP:
You get one point for each exercise completed, team with most points won.
Exercises included:
Broad jump
Sled Pulls
Sandbag thrusters
Sandbag run
Sit-ups
The race was close! The blue team pulled a win by 2 points! Scoring 75 to 73. As soon as we finished up, the rain started pouring!
Thursday, June 3, 2010
Worse than "Nutts"!
Tuesdays WOD was worse than "Nutts"!
Seven rounds of:
7 Handstand push-ups
7 Thrusters
7 Knees to elbows
7 Deadlifts
7 Burpees
7 Kettlebell swings
7 Pull-ups
Everyone did a GREAT job! You deserve a pat on the back for even getting half of the rounds in!
On Wednesday we ran 800m 4 times and recorded our times each set.
Those legs never stopped moving. Way to run guys!!!