Wods for the week

I don't know how long I will keep posting on this blog and on our website too. I urge you to check out the website if you haven't already. It is southeastfitness.biz There are other pages to check out along with the wods. I'm trying to post some of the pictures I've taken lately. They will be posted on the inspiration blog section. I'm eventually going to post the paleo banana bread recipe that people have tried on the nutrition page of the blog.

MONDAY 4-1-13
NO WOD TODAY
April Fool's!
"Nasty Girls"
3 Rounds for time:
50 Squats
7 Muscle-ups (21 Pull-ups and 21 Ring Dips)
10 Hang Power Cleans (135, 95)

TUESDAY 4-2-13
"Cameron"
For time:
50 Walking Lunge Steps
25 Pull-ups
50 Box Jumps (24, 20)
25 Triple Unders (sub Double Unders)
50 Back Extensions
25 Ring Dips
50 Knees to Elbows
25 Wall Ball 2 fer 1's (sub Wall Ball Shots) (20, 14)
50 Sit-ups
5 Rope Climbs

WEDNESDAY 4-3-13
CrossFit Games Open 13.4
AMRAP in 7 minutes:
3 Clean and Jerk* (135, 95)
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
12...15...18...21...24...
*may do power cleans but must stop at shoulder to do the overhead, snatches are not acceptable.

THURSDAY 4-4-13
Thrusters
2-2-2-2-2-2-2
mini wod:
3 Rounds for time:
12 Thrusters at 75% of max
12 Kettle Bell Swings (53, 35)
12 GHD Sit-ups

FRIDAY 4-5-13
5 Rounds for time:
400 meter Run
21 Deadlift (185, 125)

SATURDAY 4-6-13
Open Gym from 8-10am

Wods for the week 3-25-13 thru 3-30-13

If you check out what the wods are on the blog each week you can still find out what is coming. You will need to go to our website at southeastfitness.biz and check out the wods page. There will be pictures as I can take them, or get them from someone else, on the inspiration section of the blog page. I will include recipes as I get them from you. I will keep posting the wods for now on both this blog and our website but I will soon discontinue this blog as we figure out how to use the better website. For now this is the week before Easter. Get ready for the "bunny" wod on Friday! This might be confusing to explain but it should be very fun. We will use those sticks for counting rounds now.

MONDAY 3-25-13
AMRAP in 12 minutes:
4 Shoulder Press (75, 55)
8 Sumo Deadlift High Pull (75, 55)
12 Front Squat (75, 55)
*pick the weight that you need and use one bar for all of the lifts.

TUESDAY 3-26-13
CrossFit Games Open 13.3
AMRAP in 12 minutes:
150 Wall Ball Shots (20, 14)
90 Double Unders
30 Muscle-ups*
*if you make it this far do 3 Pull-ups and 3 Ring Dips for each muscle-up.

WEDNESDAY 3-27-13
"Barraza"
AMRAP in 18 minutes:
Run 200 meters (Row 250 meters)
9 Deadlift (275, 185)
6 Burpee Pull-ups

THURSDAY 3-28-13
Overhead Squat
3-3-3-3-3
mini wod:
15-12-9
Overhead Squats at 60% of max weight
Sit-ups
Push-ups

FRIDAY 3-21-13
"Good Friday-Bunny Wod"
10 Rounds for time:
1st Round--Take one stick from your cup and squat to place it on the ground.
                    Stand up and squat again to pick up the stick.
                    Place the stick on the edge of your box to count your rounds.
                    Walk around your box then do one Burpee Box Jump.
2nd Round--Take another stick from your cup and squat to place it on the ground.
                    Take the stick off the edge of your box and squat again to place it on the ground.
                    Squat to pick up one stick and place it on your box.
                    Squat again to pick up the other stick and place it on your box.
                    Walk around your box one time and do 2 Burpee Box Jumps.
3rd Round--Keep repeating this pattern until you have completed 10 rounds with sticks and Burpee Box Jumps. Happy Easter!

SATURDAY 3-30-13
Open Gym 8-10am with Dylan

Wod for only Monday 3-18-13

This is not a new way of putting the wods on the blog. It is, however, 11pm and I left the paper with the wods written on it at the gym. I think I remember what Monday is but you should check to make sure I remember correctly.

MONDAY 3-18-13
3 Rounds for time:
50 yards (50'x3, there and back and there again) Barbell Overhead Walk (185, 135)
30 yards (50'x2, there and back) Barbell Walking Lunge (185, 135)
50 yards (50'x3) Barbell Farmers Carry (95, 65) in each hand

I will pick up my paper in the morning and post the rest of the week as soon as I get back home in the morning. The only predictable thing is that I will always have some surprises. Either in the wods or not posting the wods.  :)

Wods for the week 3-11-13 thru 3-16-13

I can use the website! Check it out and see what you think. I will post the wods on both this blog and the website until everyone finds the new site. Type in or click on southeastfitness.biz and see what's there.

MONDAY 3-11-13
"Adrian"
7 Rounds for time:
3 Forward Rolls (may substitute Burpees)
5 Wall Climbs (may substitute kick-ups on the wall)
7 Toes to Bar
9 Box Jumps (30, 24)

TUESDAY 3-12-13
CrossFit Games Open 13.1
AMRAP in 17 minutes:
40 Burpees, 30 Snatch (75)*
30 Burpees, 30 Snatch (135)
20 Burpees, 30 Snatch (165)
10 Burpees, AMAP Snatch (210)
* I suggest a variation of starting at 35, 45 or 55 pounds and increasing by 10 or 20 pounds each round
The last round you keep doing snatch at the heaviest weight until time runs out. So you don't want to start too light and get there too early.

WEDNESDAY 3-13-13
Push Press
3-3-3-3-3-3-3
If you haven't used up all your energy do "Death by Push Press" at a reasonably heavy weight.
Remember - 1 Push Press the first minute, 2 the second minute... until you can't complete the number in the round.

THURSDAY 3-14-13
5K

FRIDAY 3-15-13 (Beware the Ides of March)
AMRAP in 30 minutes:
Rope Climbs and Push-ups
Keep track of each movement separately for score.

SATURDAY 3-16-13
Open Gym with Dylan from 8-10am
Just sign up and drop in anytime. You don't have to pick 8 or 9. If you come at 9:50 you may only have time for a Tabata, so plan when you drop in accordingly.

Wods for the week 3-4-13 thru 3-9-13

We have a new real website rather than just a blog! When I figure out how to use it and post our wods on it I will let you know. I will work on my technical skills this week. Our site is at southeastfitness.biz. I just plugged it in and went there so it works! We have a page that will be for inspiration. I am planning on putting work-out pictures there and articles that I want to share with you. Of course there will be the workout of the day page that you can check out if you want to know what we are doing before you come in.

MONDAY 3-4-13
5 Rounds for time:
~100 meter Shuttle Run*
100' Walking Lunge-from one wall to the other and back
30 Squats
*Run from 1-2 and back
1-3 and back
1-4 and back
1-5 and back
touch one hand to the floor and one foot over the line

TUESDAY 3-5-13
7 Rounds for time:
35 Double Unders-count attempts
1 Snatch
score is time and total successful weight lifted

WEDNESDAY 3-6-13
Back Squat*
5-5-5-5-5
*try to get to your body weight or beyond

THURSDAY 3-7-13
5 Rounds for time:
400 Meter Run
20 Wall Ball Shots (20, 14)
20 Push Press (75, 55)

FRIDAY 3-8-13
"Baby Hamilton"
5 Rounds for time:
500 Meter Row
20 Push-ups
400 Meter Run
20 Pull-ups

SATURDAY 3-9-13
Open Gym with Dylan
from 8am to 10am
Work on a skill that you need to improve on or do a wod you missed from earlier in the week.