30/30

30 seconds of work followed by 30 secs of rest:

KB swing (53/35)

sledge hits

mountain climber

KB C&P (R)

KB C&P (L)

jump rope

"Don't call it a comeback"

Good morning everyone! I have been sidelined with a back injury for the past 12 weeks. I was out of work and only managed three small training sessions in during that period, (besides a 250 bike ride from D.C. to NYC). It is important for anyone to be smart after a long layoff especially after an injury. Being the madman I am, I usually have the tendency to jump right back in with both feet, throwing all caution to the wind, not smart! During this beginning period of training after a long layoff, your body is highly susceptible to injury. It is important to train "smart" and not push it too hard or too fast. If you are not careful you could tweak the old injury or worse, create a new one. Remember, physical training is not a "sprint", it's a "marathon". See ya out there! Robb

"Slow Start"

5 rounds (no time limit)

5 pullups

5 ringdips

5 back ext. (10lb)

5 knee to elbow

5 abmat situp

5 x 500m row

1-7 rounds for time:

1- pullup

2-KB swings (Overhead 53lb/35lb)

3- pushups

4- KB C & J (split reps between arms 53lb/35lb)

5 -weighted situp (25lb/15lb)

First round 1 pullup, 2 KB swing, 3 pushup, 4 KB C&J, 5 situp. Second round 2 pullup, 4 KB swing, 6 pushup, 8 KB C&J, 10 situp....... up to seven rounds for time. Last round 7/14/21/28/35

5 mile run

3.5 mile run

3.5 mile run

Conditioning Circuit

5 rounds of 30/30

KB swings (15/15)

half burpee

KB C&P (15/15)

box jump (20")

KB snatch (15/15)

row

Kettlebell (KB) drills are to be conducted single arm, each set is 15 seconds left arm followed by 15 secs. right. Suggested KB weight is 53lb/24kg for the boys and 35lb/16kg for the ladies. C&P can also be conducted as a jerk if the weight demands it. For the row, well just row fast and as hard as you can!

Happy 4th of July!

Easy day, enjoy it!

4 mile run

A couple of days rest and back to the old grind. I had a visitor stop by for a guest appearance all the way from the windy city of Chicago. She even brought her own WOD dedicated to her birthday, I think you can figure out how old she is today. I think we'll call this one a tie at 43 minutes followed by a great post breakfast. Happy Birthday Carissa!

"3.3 Decades"

3 rounds for time of:

33 burpees

33 kettlebell swings (53/35)

33 pullups

33 double unders (can substitute 165 singles)

1100m row

Gonna rest the upper body today and hit the lower and some core work.

3 mile run. First half slow steady pace, last half start interval training by picking up the pace for 30secs then slowing back down for 1:30. You should push it close to sprint speed for the fast runs and keep the slower to a steady jog.

Finish with:

3 x 15 back ext.

10 ghd situps

The "Murph"

Had to push the Murph back a day due to some car trouble (had to push it 4 blocks) and a heat index well over 100 degrees. Here we go!

"Murph"

For Time:

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

Running can be replaced with 2000m rows (Murph on the water). Best time today for regular Murph was 55:59 (mile split times 1st mile 7:03/ 2nd mile 9:58) That second mile is a fucking bear!! Best "on the water" time 1:03:30. I haven't tried the row version yet but it definitely is a beast! Awesome, awesome training!

Run Training:

4 mile run

Conditioning Training:

5 rounds of 30/30 (work/rest) of:

KB swings (35 F/53 M) Over head swings

mountain climbers

KB C & P (35/53)

jump rope

KB snatches (35/53)

battling ropes

Tomorrow is the 5 year anniversary of the battle that killed 11 Navy Seals and 8 Army Night Stalkers in the Kunar Province of Afghanistan. Several of Crossfit's best "Hero" WOD's came out of this heroic battle, the JT, Micheal, and the Murph. Tomorrow we will be conducting the "Murph" is his honor. Lt. Michael Murphy was posthumously awarded the Congressional Medal of Honor for his actions on that day. Navy Seals, Petty Officer 1st Class Jeff Taylor (JT) and Lt. Michael McGreevey (Micheal) were posthumously awarded Bronze Stars for Valor and Purple Hearts. The Murph is long and hard and should be conducted with a 20lb weight vest if you are up for the challenge. When you feel like you're going to keel over on the second mile run after 300 squats, think of these heroes and what they did to defend you're country and the ultimate sacrifices they made! Use this to drive you through and complete the mission!! More information about these men can be found on line and in the May 2010 issue of the Crossfit Journal.

"Murph" (for time)

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

WOD:

6 x 400m run

Rest 3 minutes between rounds, record times.

Weather channel says its 95 degrees out here, my outside thermometer reads 100! The humidity is through the freaking roof!

Part #1

3 mile run at noon, not much else to say!

Part #2

10 -15 rounds (1 hour time limit)

3 bench press (body weight)

5 ring dips (deep)

7 burpees

10 pushups

Run Angie, Run!

For Time:

800m run

100 pullups

800m run

100 pushups

800m run

100 situps

800m

100 air squats

Enjoy!

Option #1 3 mile run (training pace)

Option #2 30 minutes of max rounds of:

5 pullups

10 KB swings (5l/5r)

5 burpees

10 KB C&P (5l/5r)

5 hanging leg raise

10 KB snatch (5l/5r)

If your feeling up to it, do them both. One in the morning and one later in the day. Enjoy!

Foot Note

Its important to note that not all of us are on the same "skill level". No one should be discouraged from attempting training on this site. All workouts can be tapered to fit your individual needs based on skill and strength. Here are just some examples/substitutes:

Pullups- Perform jump'n pullups, just double the reps for that round. For jump'n pullups, set up a platform that will allow your arms to go to full extension while your legs are in a 1/4 to 1/2 squat. Jump strong and pull hard!

Pushups- Go from the knees or, set up a bar on a rack at waist height. Lower the bar the stronger your get. Again double reps.

Weighted Exercises- Females generally use 30lbs lighter but this is just a guideline not a rule. Gear the weight to make it challenging, not impossible.

Kettlebells- If you don't have kettlebells, use dumbells instead. If you don't know how to use them, don't!! Buy a book, take class, watch a video (Crossfit, Youtube)

Run/Row- For a guide, 400m run = 500m row

These are just some examples of ways you can change WOD's to fit your training. Be creative and make your workouts fun. Remember, routine is the enemy so keep your training fresh and constantly varied.

Bondo

"Old School with a Twist"

Remember the days of training specific body parts? Yea I know it been over two years for me too but heres a go at it ! Heres a straight up "Back Day" with a little High Intensity Twist.

- 10 minutes double under training

- 1 x 800m row for time (all out speed)

5 rounds of :

3 ring pullups

4 ring rows

7 pullups

10 deadlifts (135)

(each round is exactly 4 minutes, rest with remaining time in each round for a total of 20 minutes) Work hard but focus on good form remember we are in a slow down period on intensity, you should have between :45 secs to 1:15 rest before the start of each round. Try to maintain the "false grip" on the ring exercises for muscle up training. Sorry DOC, 2:45 on me row! Talk to ya soon.

Happy Dad's Day!

Humidity is through the roof here even early this morning! Today's AM session, easy 60 minute cardio (Run, Bike, Swim, Row) for Dad's Day. Perform these as one event, or in any combination as long as you get at least 60 minutes total time. I chose a long bike ride to the boardwalk in Sea Isle City, (dropped 2.5lbs of water in 1 hour 5 minutes), thats humid!

We will be following a 12 week half marathon train up developed by Hal Higdon http://www.halhigdon.com/halfmarathon/novice.htm Check out this link if you are interested in the Philly Rock N Roll Half. Official training starts tomorrow.

Enjoy your day with Dad!

AM Training

Starting to prepare for the Rock N Roll Half Marathon in Philadelphia this September. This mornings session was geared towards this event. Stay at a comfortable training pace.

3 mile run

20/16/12 weighted situps/ overhead lunges

(25lb/35lb/45lb)

Todays WOD is a 30 minute strength/conditioning session. Again the goal here should be medium intensity during this lighter period so choose kettlebells that you can handle pretty easily. In two weeks we will begin ramping the intensity back up so stay tuned. If you have time for a second session, go on a hour long bike ride or 30 minute lite run.

5 rounds of 30/30 (work/rest) of:

ring rows

burpees

kettlebell swings (single arm alternate)

shuttle run (10 yard)

mountain climber

kettlebell snatch (single alternate)

During the next 2-4 weeks we will be attempting to bring down the intensity. The goal is muscle repair and injury prevention and will focus on longer, less intense workouts designed to burn through fat while maintaining a moderate level of cardiovascular fitness.

Today's WOD

LSR (long slow run)

40 minutes to 1 hour

Keep the pace comfortable, work on your "mantra" (a stupid term used to describe a breathing pattern.)

Eat, Sleep, Train!

Test Fire

Buy In:

10 minutes jump rope

10 x bench press (50%-75% BW)

Jump rope for 10 minutes, every miss perform 10 reps on the bench.

Choose a weight that allows you to achieve 10 reps continuous

while fatigued.

Strength Training:

8 x 1 rep of weighted pullups

(Increase weight each round. Try to go chest to bar as long as you can.)

Finish with one max set of deadhang pullups

PM session short and sweet.

For time:

50 weighted situps (25lb)

50 pushpress (45lb)

50 kettlebell swings (53)

50 jumping pullups

400m walk/run (100lb sandbag)

New look?

Its time for a change, let me know if you like it.

Took some well needed rest for the past couple of days. Gonna rock a double today, heres the am WOD.

6 rounds for time of:

400m run
10 walking lunges (5/5)
15 pushups
10 air squats

More to come later. Keep Training!!

Strength Training:

Bench Press 5 set of 5 reps

10 rounds of:

3 ring pullups (false grip)

5 ring dips (deep!!)

7 hang cleans

10 weighted situp

For the weighted situp, hold a plate perpendicular to the

ground from the start. As you situp keep arms perpendicular

to the ground, at the top the plate should be raised completely over

head. Keep arm locked out through the entire range.

Summer Time!

Summers here and as usual things begin to get chaotic at the Asylum. The WOD's on this site lately have been sparatic due to lack of time to post them, however training here has been kicking ass! Some of the latest workouts can be extremely intense so caution should be used if you are new to HIT (high intensity training). Personally I enjoy training at the hottest part of the day with zero "conditioned air" as a test of physical as well as mental strength and fortitude. If you are just starting out I advise training in the coolest times of the day during the summer months. Try today's creation and give me some feedback. I completed it in 28:18 at 90 degrees with high humidity with 200lbs at 2pm. Not bad for the conditions but I could definitely beat it next time. When it was all said and done I was whipped! Let me know if you like it.

For Time:

800m run

100 deadlifts (body weight)

*100 jump rope*

800 m run

* This is a penalty for stopping on the deads. Every time you stop the bar for more than

a second you do 100 jumps.

6 rounds for time of:

400m run

500m row

10 kettlebell swings 53/35 (overhead swings or replace with 20 standard)

Finish up with:

100 straight leg raises 6" to 90 degrees

50 back extensions

25 ghd situps

30 minute Tabata

Conduct all rounds Tabata style 20/10 without rest. Work as hard as you can and keep the movements constant.

20 rounds of jump rope

16 rounds of one arm kettlebell situp

12 rounds of jump'n pullups

8 rounds of battling ropes

4 rounds of burpees

Battling ropes or whips its or snakes are simply taking two sections of climbing rope 16-20ft, attaching them to an anchor, and creating a wave or whipping motion with them. I use fire which I got for free from a local department. 5" hose will kick your ass, 3" is alittle friendlier.

Max Deads

Deadlifts

warm up 1 x 10

2 x 5

10 x 1 rep working towards your max

30 minute "cindy" (compliments of Crossfit)

every minute on the minute perform:

5 pullup

10 pushup

15 squats

rest with the remaining time left in the minute. (if it takes your 40 seconds to complete then you would rest for 20 secs.)

Burping with Fran

Reps of 21, 15, 9, 6, 3 ,1 of:

thrusters

pullups

burpees

Back to Basics!

For time:

2ooo m row

150 pushups

150 situps

150 squats

2000 m row

Finish with farmers walk for 200 yards with 85lb dbells (set them dowm as few times as possible)

Have fun enjoy your weekend!!

Fridays WOD

30 min amrap of :

5 kb c & j (53) 5l/5r

5 ring row

5kb swing 5/5r

5 thrusters (45)

5 kb snatch 5l/5r

5 hindu pushup

If you can rock 10 rounds your good, if you can hit 15 your the shit!!

5 rounds of 30/30:

tire flip/power jumps

sledge hits

oh walking lunge (45lb)

mountain climber

box jumps

Feliz Cinco De Mayo Putas

Todays WOD

10 minutes of double under training at 40/20 (10 rounds 40 work/20 rest)

Cinco rounds for time of:

5 kb swings r/l

5 clap'n pushups

5 kb c& p r/l

5 knees to elbows (k2e's)

5 snatch r/l

Rest exactly 1 minute between rounds.

Choose a Kbell to challenge your self without killing your self. If your going out today, be careful!! It's amateur night at the bars so watch yourself. Best time 13:30

Train Hard!!!

TOUGH MUDDER

This past Sunday, my team (Boats and Hoes) and I completed our first Tough Mudder event! If you have never competed in one I will try to break it down for you. Imagine running a 7mile obstacle course up and down a ski slope! Jumping into waist high mud and water. Diving into freezing cold water several times, and sliding down some muddy slopes. Oh did I mention running through fire? And of course my Motley Crue and I were hung over from the night before which was probably not the smartest decision, but was still a great time. 2 hours of non stop fun. We'll probably do another one in November in New Jersey. We met some great people and had a great time.

Todays WOD was an Ass Kicker!! My legs were still sore from this weekend and won't be any better tomorrow.

For Time:

50 thrusters (75lb)
50 pullup
50 kb swings (over head 53lb)
50 hangclean (75lb)
50 walkn lunge (over head 45lb)

The twist is a penalty every time your put the load down of 3 burpees of 5 situps. It doesn't seem like much but they add up!

Have fun!! Eat, Sleep, Train...

Hey everybody, still getting ready for the Mudder, 2 weeks to go. Been doing alot a medium distance, boring runs, got my 5 mile down to 41 minutes. Todays WOD was a beast!! Big time Metcon training session, allot of calories, pain, but very rewarding!!

For time:

1 mile run

5 round of :

5 ring dip

10 pushup

15 deadlift (100lb)

1 mile run

5 rounds of :

5 ring dips

10 pushups

15 deadlift

1 mile run

Finished at 41:00 even, other times 43:14 (scaled down), and 47:00 (scaled 2k row for run, bummed ankle)

EAT, SLEEP, TRAIN!!

Started cycling a couple of weeks ago, I logged over 100 miles this past week in between workouts. Today are doing double sessions today . My am workout was a early morning 5 mile run. My time wasn't that impressive (43:00), but I got it done. Stay tuned for the PM WOD.

5 mile run

Todays workout focused on leg and back strength conditioning. Advanced athletes can use a 20lb vest to complete this WOD.

5 rounds for time:

5 x deadlift (bodyweight)

5 x pullups

500m row

10 x box jumps (22")

Post times and loads.

Attention Mudders

Toady was a Mudder training day. To all you Mudders, if you haven't gotten wet yet I recommend it. Your shoes get heavy and theres nothing like the feeling of cold wet feet!! Its 46 degrees here, raining, and we have tons of flooding!! The running track I used today is 1.3 miles and had areas of flooding from 1 to 6 inches. I would definitely recommend a nice lite weight trail running shoe, hopefully ones with vent holes to let out the water. If you don't have any water, soak your feet and shoes with a hose and go for a run. Keep it real!!!

4 mile wet run***

"Mini Murph"

For time:

800m run

50 pullups

100 pushups

150 squats

800m run

Howdy everyone! Weathers getting nice here, been hitting alot of runs and cycling. Today I put together a sweet team version of the Crossfit "Fight Gone Bad" Set up for three team members, each member goes max for 30 seconds max and resst during his two mates work (1 minute). The goal is to reach 300 reps for each of the prescribed exercises. 1,500 sweet reps!!

Team 300

wallball (20lb) (10ft)

sumo-deadlift-highpull (75lb)

box jump (20")

pushpress (75lbs)

jump'n pullups

Keep Training Hard, Summers almost here!!!!!!!!!

Happy St. Pattys Day!

Yesterday had a 3.5 mile training run, and got bit by a dog! Awesome!!

Today's WOD

5 rounds of max reps

pullups

benchpress (bw-50lbs)

Push yourself hard through this version 0f a Crossfit Classic.

Double Triplet

Complete each triplet in twenty minutes, rest 5 minutes in between.

Reps: 22,20,18,16,14,12,10,8,6,4,2 0f:

triplet #1

single m-ball pushup

one-arm abmat situp (kettlebell)

ring rows

triplet #2

back extensions

pushpress

overhead walking lunges (25,45lb bumper)

I hit the road today for this years first bike ride. Weather is overcast and hovering around 60 degrees, not bad.

WOD

5k run or 12 mile bike ride

5 minutes jump rope

10 TGU training

4 x 400m sprints (90 seconds rest between)

for time 4 rounds of:

5 tire flip

10 box jump

20 sledge hits

7 pullups

Strength and Conditioning

Great day to get outside, we hit 60degrees here in Jersey and it was great!

WOD

1 pullup

2 sumo dl high pull (75lb)

3 pushups

4 walkn lunges (25lb bumper over head)

5 sit up

Conduct ten rounds at a quick pace adding the starting number reps per exercise to each round for each exercise. Example round #2 2 pullup, 4 sdhp, 6 pushup, 8 walkn lunge, 10 situp// round #10 will be 10 pullup, 20 sdhp, 30 pushup, 40 lunge, 50 situp

Train Hard!!!!!!

55 degrees here in South Jersey, Awesome!! Took two needed rest days, be back rocking tomorrow for another awesome day! Enjoy your weekend!!!!!!!

Run Training:

3.5 miles moderate pace

Conditioning Training:

Buy In- 300 jump rope

3 x 10 Deadlift( 70lb Kettltbell)

Work on proper form

Workload: 3 rounds for time of:

400m run

30 air squats

30 walking lunges (25lb bumper overhead)

Cashout: 300 jumprope

200 Jump Rope (or 50 Double Unders)

For Time:

8 x 400m run

rest 90 secs

Courtesy of Crossfit.com

2 x 30 overhead walking lunges (45,25)

Get'n Ready for the Mudder!!

Only 60 days until my first run at the Tough Mudder in PA. I have seven Warriors getting ready for this event. Training is starting to intensify and I'm trying to be a little more creative. Todays workout focused on several shorter runs with some core Kettbell, and body weight training placed in the middle.

1 mile warm up run

"House O' Cards"

The idea is to flip over two cards, each suit represents a different exercise, do the amount of reps per card for that exercise.

Ace's = 11 reps, Face cards = 10, all other cards = face value (Jokers = 25 Jump Squats), and doubles = 15 pullups (you may have none or many of these)

If the exercise is a single arm then split the reps in half but round to the next higher even number I.E. Ace's = 12

Spades - Half Burpees

Diamonds - Situps (Abmat, GHD, or reg. based on fitness level)

Hearts - Kettlebell C & P (Choose a med. to heavy bell)

Clubs - Kettlebell Swings (Big Bell!!)

No time limit for this training however you should work quickly but efficiently.

I finished this training with a 1.5 mile run (race pace). This race will be conducted approximately 1000 ft higher in elevation that were we train. I tried to compensate for this by utilizing a snorkel during the House of Cards portion. This was my first time trying this out and it was definitely interesting. One thing that I did notice is that for my 1.5 run, I didn't have to even think about or concentrate on my breathing. After breathing through that "Straw" for 20 minutes, my natural breathing was like instinct (which it should be). I'm going to keep experimenting with this technique and see how far I can push it. Keep Training and were still looking for donations for the Wounded Warrior Project http://www.active.com/donate/toughmuddernypawwp/RBond51

Thanks,, Bondo

For anyone who reads these blogs I apologize. I have been lazy and not posting alot of WOD's. things have been hectic around here lately. I will try to keep the fun rolling!

Part #1

6 rounds of:

400m sprint

20 pushup

10 walking lunge

10 jump squat

Rest 30 seconds after last jump squat

Part #2

Pullup

With a running clock, complete 1 pullup in the first minute, 2 pullups in the second, 3 pullups in the third and so on. Complete this until you can no longer achieve the prescribed reps for that round. Courtesy of Crossfit.com

New Training Goal

Howdy everyone, I've just started a new team to compete in the most difficult one day physical challenge around! Check out this link www.toughmudder.com It is a 7 mile, 17 obstacle course run combining hills, snow, water, even fire!! The charity for this comp is the Wounded Warrior Project. If you would like to contribute http://www.active.com/donate/toughmuddernypawwp/RBond51

Training started this morning at 6am.

1 mile run plus 100 pushups

1 mile run plus 50 walking lunges

800 m run plus 75 bw squats

400m sprint

PM workout will be a Big 5 day!

5 x 5 x 5

5 warm up bench sets

5 x 5 for strength

For time: 10 rounds

5 x 5 x5

5 kb snatchs per arm

5 pullups

Another Blizzard?

Try this one out.

10 rounds of:

2 minute jump rope

1 minute abmat situp

Throw in 10 double unders during rope jump

The Blizzard Blaster

Another sizable snowstorm just fell in the Northeast Region. We rocked a pretty nice noon time WOD in the cold!

2,4,6,8,10,12,14,16,18,20,22 reps of:

Deadlift (BW - 50lbs)

Half Burpees

Box Jumps (24")

Jump'n Ring Pullups

"Keep Grinding"

TEAM Work

Today we conducted a big set with three athletes. Each person rotated working for 20 seconds with 40 seconds rest to complete the team goal:

200 Pullups

350 pushups

500 squats

650 situps

800 jump rope

Turned out to be a pretty good workout with every one kicking butt and putting out max effort.

Keep Training!!

5 x 5 Deadlifts

5 rounds of 30 sec work with 30 sec rest (Boss Gym Timer)

Jump'n Pullup

Sledge Hits

Box Jumps

KB snatch

SDHP

Easy Day

Strength:

5 x 5 overhead press (medium weight concentrate on solid form)

Workload:

1,2,3,4,5,6,5,4,3,2,1 of:

1 pullup

3 pushup

5 situp

7 kettlebell swings

Do this one for time for a met-con blast or relax and focus on form.

EAT, SLEEP, TRAIN!

Snow Day #2

There is nothing like the sensation of leaving the first set of footprints in 8inches of fresh snow on a brisk 18 degree run. Hit the running path this morning for a 2 mile run in the new fallen snow we received yesterday. Not a fast run but lots of fun. After that hit some Kettlebell work outside just for fun!

KEEP TRAINING!!

Winter Throwdown

Yesterday a friend and I hit the Winter Throw down at Crossfit215 in Philly. I didn't set any ground speed records but had a descent workout. 215 has a great space with tons of character, a great box. If anyone is near the Philly area stop in and check it out. We met alot of great people and had a great time!!

www.crossfit215.com

Keep Rocking!!!

Crossfit 215 Throwdown

Saturday is the www.Crossfit215.com Winter Throwdown. Yesterday and today's WOD are straight from the Throwdown comp. Its comprised of an AM and PM WOD. The WOD's are a great blend of strength and conditioning.

AM

250m row

40 KB swings (over head) (53lb men, 35 women)

500m row

30 KB swings

750m row

20 KB SW

1000m row

10 KB SW

PM

5 rounds for time:

5 thrusters (95men, 65 women)

10 burpees

finish with 30 pullups

My times were pretty good during the past two days. They tacked on a twenty minute max for the AM and a 15 minute for the PM. My times were pretty well under. Probably gonna rest and recoupe till the comp.

Eat, Sleep, Train!

Strength and Conditioning

I borrowed today's workout from Crossfit Prime out of Philadelphia. Great group of instructors and athletes with a ton a awesome ideas!

Strength Portion:

4 rounds of max weighted pullups (10-20% of BW)

Conditioning:

18,15,12,9,6,3 reps of:

Deadlift (choose your own weight)

Box Jumps

Ring Dips

I cranked this blaster out in 9:08 with 155lb on the deads. Not sure if that's competitive of not but it felt real good!

I'm registered to compete in the Winter Throwdown sponsored by Crossfit 215. All day event incorporating two unnamed WOD's. January 23 in Philly, should be a blast!

Keep Training!

WOD Jan 13,14

Yesterday rocked a big overhead squating day.

5 rounds of 5 reps of:

front squat

pushpress

thruster

Today a 5am 5k run.

Ring Day

Another cold one in the Asylum! Todays training focused on ring training. If you havn't tried rings, I highly recommend them. They can add extreme intensity to any exercise. This workout was a killer on the shoulders so go easy if your a beginner.

10 rounds of:

5 Ring Pullups (False Grip if you can)

5 Ring Dips (Deep, elbows past 90)

5 Back Extensions (25 lb plate)

5 rounds of:

10 Ring Pushups

10 Ring Layouts

10 KB Snatchs

For the layouts, set up the rings so they are 6-12 inches off the ground (the higher up the easier the exercise). Set up on your knees and with arms fully extended, extend your torso until your body in flat and parallel to the deck (just the the evil ab wheel).

Enjoy!! And remember, Train Hard or Go Home!!!!!!!!!!!

Buuuurrrr!!

Cold outside here in NJ, 25 degrees! Workout was good.

1.5 mile run

5 rounds for time:

Deadlift (200lbs) x 5

Burpees x 10

Have a good one, keep training!

Snow Day

Snows on the ground today so I thinks it's a great time for a 5K run. Watch your footing and take your time.

WOD

5K Run

Tabata

Today's workout revolved around the Tabata principle 20seconds of max effort followed by 10 seconds rest. Conduct this with any exercise for 8 rounds, 4 minutes to glory! Scoring is calculated by the lowest number of reps in any one round per exercise. Combine several groups of exercises to boost up your fat burn and anaerobic threshold.

"Tabata"

Row

Pushups

Row

Situps

Row

Pullup

Good luck!

Fat Burner

January 6th second workout:

6 Rounds with Gym Boss Timer 40 secs work/20 seconds rest of:

Sledge Hammer Hits (8lb)

Abmat Situps

Jump Rope

Next 6 rounds 40/20

Kettlebell Swing (24kg)

Knees 2 Elbows

Mountain Climbers

Eat, Sleep, Train!

Strength and Volume

1-10, 10-1 of:

Thrusters (weight of choice)

Ring Dips

Pullups

Pushups x2

Not for time but keep the rest to a minimum.

Finish it off with 100 Deadlifts with 100lbs for time!

Train Hard!!

Workout

Toady we followed Crossfit's WOD. Fantastic workout, left me shaking on the ground for minutes after. If you are just starting out, try doing just two or three rounds.

"Barbara"

5 round for time/

rest three minutes between rounds

20 Pullups

30 Pushups

40 Situps

50 Squats

Welcome to the New Year!!

Happy New Year everyone! Had an awesome morning session to help start the New Year off with a BANG. Worked a session with the GYM BOSS timer going 30 seconds max effort with 30 seconds rest. Utilized three groups of three exercises.

4 rounds of:

Thrusters (bar)

Half Burpees

Pullups (assisted bands)

3 rounds of:

KB Swing

Box Jumps

Jump'n Ring Dips

2 rounds of:

Sledge Hammer Hits

Jump'n Pullups

Back Extensions

Rest 2 minutes between rounds (set up time)

This was a 31 minutes blast leaving all on the floor when completed. Advanced athletes can utilize a weight vest to ramp up the intensity.

Eat, Sleep, Train!!