Introducing ChrisFit

[Jenna]

:sheep:

[Five-0]

I've actually gotten some PMs asking for WODs for today. We take the weekends off, and some of us do light jogging and the like to work soreness out. However, Sgt. Chris has taken off to the beach. He did leave the week's schedule. I will do them in order, but feel free to copy and paste them with your times and/or thoughts:

I will be out of town next week. Here are 4 WODS, if you choose to drink the kool-aide.

Monday 7/9/12
For time: 21-15-9; pull-ups, thrusters 95/55lb, step up lunges (per leg) 20” box, push-ups.

Tuesday 7/10/12
Warm up: 2 rounds – 10 back extensions, 20 squats.
For Time 4 Rounds: 10 dead lifts 225/135lb, 200m, 20 sit-ups.

Wednesday 7/11/12
Warm up: 2 rounds – 20 squats, 10-4 count jumping jacks.
For Time 4 Rounds: 15 KB swings (53/35lb), 20 monkey jumps, 15 DB press 40/20lbs.

Thursday 7/12/13
Warm up: 2 rounds – 10 ring dip, 20 sit-ups.
For Time 4 Rounds: 12 OH walking lunges 45/25 plate (each leg), 15 box jump 24/20, 25 push up, 20 wall ball.

Never be afraid to take one of the earlier workouts and hit them up too.

[Five-0]

Today was my Mondy so:

Monday 7/9/12
For time: 21-15-9; pull-ups, thrusters 95/55lb, step up lunges (per leg) 20” box, push-ups.

15:00

[Five-0]

7/16/12

Run for thirty minutes. Post your distance:

3.2 Miles

[Five-0]

7/17/12

Warm up:
2 sets
10 push ups
10 sit ups
10 squats

Skill training: (increase weight each set but concentrate on perfect form ie skill training)
5, 5, 5 Over Head Squats.

WOD:
12 min AMRAP (As Many Rounds As Possible):

5 burpees
10 KB swings 53lb bell
10 box jumps 24" box

6 + the burpees on round 7

Went and ran 1.5 miles afterwards on my own.

[Five-0]

7/18/12


Warm up:
2 rounds
10 dips
10-4 count jumping jacks.

For time: 21-15-9 set:
Sumo Dead lift High Pull 75/35
Pull-ups
Front Squats 75/35

11:50

[Five-0]

7/19/12

WOD 4 Rounds:

15 Thrusters 115lbs
30 Med-ball sit-ups 20-25lb ball
30 OH plate lunges 25lb (15 each leg)
15 back extensions.


25:25
This earned me some beer. In pain.

[Five-0]

7/20/12

This one was lighter, most likely to the intensity of the last two.

AMRAP (As many reps as possible)IN 15 MIN:

5 box jumps(24" box)
1o pushups
20 sit ups

Your mileage may vary, but this is the type of workout I like to add some running to. 1 mile before and 1 after. Not some crazy pace, but just a good jog on both. Get the blood flowing before and work the week's soreness out afterwards. I also like to move the box outside where it is hot. Sweat it out and stretch really well after your last jog.

12 rounds

[Jenna]

[Five-0]

Sorry for the down time, but in-house training was a workout in itself this week.

7/23/12
3 Rounds for time:
15 Wall Balls, 30 Squats
10 Thrusters 95/45
Run 400m

7/24/12
AMRAP in 6 min:
10 hand release pushups(chest on ground hands up and off, back down push up for 1)
10 push press #95/65

4

Rest 2 min.:

AMRAP in 6 min:
10 kb swings
10 burpees

3.5

7/25/12

5 Rounds for time:
7 Clean & Jerk 115/65
15 Box jumps (24" box)
20 Push-ups

[Five-0]

To make up we got tomorrow's early:

7/26/12

Warm up then -

4 Rounds:
5 pull ups
10 burpees.

3 Rounds:
5 box jumps
10 burpees
15 kb swings.

2 Rounds:
5 pull ups
10 burpees
15 kb swings
20 OH plate lunges

1 Round:
5 box jumps
10 burpees
15 kb swings
20 OH plate lunges
400 m run.

[Jenna]

Sorry for the down time, but in-house training was a workout in itself this week.

No need to apologize!

[Five-0]

The bad news is case load hit me this week. The good news is I've been so busy that I haven't had time to eat either, averaged about 1500 low carb calories a day. Got back on the wagon today:

We moved all the bars and bells outside today. It was 94 degrees and 95% humidity so we did a bit of sweating.

8/1/12

Sets of:
10-8-6-4-2:

Dead lift 185/115
KB Swings
Run 400m (once per round) 1.25 miles total.


16:05

I assume your legs deciding not to work at random times afterwards is normal.

[Five-0]

8/3/12

The Filthy Fifties:

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge 50 steps
50 Knees to elbows
50 Push press @ 75 lb
50 Back extensions
50 Wall ball shots
50 Burpees
50 Thrusters @ 75lb.

The time depressed me and I couldn't see straight so I quit keeping it and concentrated on finishing.

[Five-0]

I was off Monday but will be making that one up. Meanwhile today's:

8/7/12

For time:
21 Thrusters @ 95/55 lbs
21 Pull-ups
15 Snatches @ 95/45 lbs
15 Clean and Jerks @ 115/65 lbs
9 Dead lifts @ 225/155 lbs
9 HSPU (hand stand push ups)

11:33

[Five-0]

8/8/12

Warm up:
50 squats
35 pushups

For Time:
800m
10 push press 95/45lb
15 box jumps 20 sit ups

400m
10 push press 115/65lb
15 box jumps
20 sit ups

200m
10 push press 115/65lb
15 box jumps
20 sit ups

100m
135/95lb
15 box jumps
20 sit ups

21:57

[Five-0]

Been busy and out of state at training, but back in the saddle. I thought that 100 reps of push ups, sit ups, body squats would keep in the groove of ChrisFit....not so much.

Warm up:
400m run
30 lunges
40 sit ups

For Time:
10-9-8-7-6-5-4-3-2-1 reps:
Push press 115/75
Knees to Elbows
Box jumps
53lb KB swings

22:58 In pain

[Five-0]

9-6-12

Warm up with 400m and stretching.

AMRAP 15 min:
10 hang cleans
15 jumping squats
20 sit-ups
The hang clean should be unbroken, so pick a weight you can do without stopping. This is cardio and form day.

[Five-0]

9-7-12


Getting this out for those working tomorrow.
4 Rounds:
15-Overhead squats 75/45lb
10 shoot through
5-deadlifts 225/135lb

[Five-0]

Guys I promise I'm still hitting these just busy with kids, case load, and the rest of life.

That being said I give you something extra STUPID.

135lb Barbell 5 rounds for time:

15 deadlifts
12 hanging cleans
9 push press

30:20

If you want uberstupid this workout called for using 155lbs. Only one guy in the group used that and he outweighs me by forty pounds. I have no grip left.