Saturday 2/27/10
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
Work Out of the Day | hdcf February 26, 2010 | 
Comments (1)
Friday 2/26/10
30 kettlebell swings (2 Pood)
30 burpees
30 GHD sit-ups
5 rounds for time!
Post time and comments to site:
Work Out of the Day | hdcf February 25, 2010 | Comments (1)
Thursday 2/25/10
25 wall ball shots
15 pull-ups
25 box jumps (24″ box)
9 clean and jerks (m. 135# w. 115#)
3 rounds for time:
Please post time and comments to site.
Work Out of the Day | hdcf February 24, 2010 | Comments (0)
Wednesday 2/23/10
15 kettlebell swings
15 knee to elbows
4 TGU’s (2 turkish get-ups each side)
4 muscle-ups
3 rounds for time:
Advanced W.O.D
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Post results to comments.
Post time and comments to site please!
Work Out of the Day | hdcf February 23, 2010 | Comments (1)
Tuesday 2/23/10
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Work Out of the Day | hdcf February 22, 2010 | Comments (0)
Monday 2/22/10
Run or Row 5K
Post time to comments.
Advanced W.O.D.
“Garrett”
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Post time to comments.
Work Out of the Day | hdcf February 21, 2010 | Comments (0)
Saturday 2/20/10
Run 400M
7 handstand push ups
30 box jumps (24″ box)
15 ring push ups
9 burpees
3 rounds for time:
Post time and comments to the site please.
Work Out of the Day | hdcf February 19, 2010 | Comments (0)
Friday 2/19/10
Row for 10 calories
20 kettlebell swings
30 pull ups
40 push ups
50 wall ball shots (m.20# w.15#)
60 ab matt sit ups
70 Lunges with plate overhead (m.45# w.25#)
For time:
Advanced W.O.D.
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Post reps for both exercises in all rounds.
Work Out of the Day | hdcf February 18, 2010 | Comments (0)
Thursday 2/18/10
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
This is a fantastic W.O.D. I hope to see everyone giving it there best and setting some new Pr’s. Have fun and 3-2-1 GO!
Post time to comments.
Work Out of the Day | hdcf February 17, 2010 | Comments (1)
Wednesday 2/17/10
Tabata Jump rope
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
Work Out of the Day | hdcf February 16, 2010 | Comments (0)
