CrossFit Lifestyle

   

Fun & Fitness

CrossFit Lifestyle
14 Apr
by: Kelly Allen-Fadale Published in WOD Blog
Monday 4.14.14

21-15-9

Double Unders

Kbs 40/25

-400m Run

21-15-9

Hang cleans

TTB

-400m Run

21-15-9

Hand release pushups

Situps (indian)

Tuesday 4.15.14

10 Thrusters 65/45

10 burpee v-ups

100m medball run

9 Thrusters

9 burpee v-ups

100m medball run

8 thrusters

8 burpee v-ups

100m medball run

7 Thrusters

7 burpee v-ups

100m medball run

6 Thrusters

6 burpee v-ups

100m medball run

5 thrusters

5 burpee v-ups

100m medball run

4 thrusters

4 burpee v-ups

100m medball run

3 thrusters 

3 burpee v-ups

100m medball run

2 thrusters 

2 burpee v-ups

100m medball run

1 thrusters 

1 burpee v-ups

100m medball run

Wednesday 4.16.14

Strength Day

-4 rounds

10 Bench Press

15 Suitcases

10 Pull Ups

Then

15 Min. AMRAP

5 Handstand pushups

10 pistol squats alternating (on box)

15 Body rows

Thursday 4.17.14

Buddy Workout

EMOMx20

Partner 1- 7 Goblet Squats

5 KBS 40/25

Partner 2- AMRAP Medball cleans for remainder of minute, then switch

Friday 4.18.14

EMOMx21

Minute 1: 25 Double Unders

Minute 2: 8 burpees

Minute 3: 100m Sprint

Another great week! Congrats on the body fat numbers. . .we gota work even harder to see more progress in July!
07 Apr
by: Kelly Allen-Fadale Published in WOD Blog
Monday 4.7.14

10.9.8.7.6.5.4.3.2.1

goblet squats rx 40/25
burpee
kb lunges (each)
run 200m after 9.7.5.3.1

Tuesday 4.8.14

22 Min Amrap:

1,2,3,4,5,6,…

hang clean & press rx**(115/75) rx*(95/65)
hand stand push-up
1 rep farmers walk rx (55/35) 40 yards
1 rep 200m run

Wednesday 4.9.14

Strength 4 rounds

10 strict press
Ab 21's
10 strict pullups
15 reverse hypers


On a 12 Min. Clock:

1min. of double-unders
1min. of dumbbell snatch rx**40/20 rx*30/15
2min. of double-unders
2min. of dumbbell snatch 
3min. of double-unders
3min. of dumbbell snatch

Thursday 4.10.14

21-15-9-3

Thruster-Burpee w/DB rx 30/15
Wallballs rx 20/12
Body rows
Situps

Friday 4.11.14

21min. Amrap

21 Hand-Release Pushups
14 Kettle bell swing rx 40/25
7 Box Jumps rx 24/20
Shuttle Run 30 total yards

Got AMAZING results on body fat numbers!!! I'll have numbers with me all week!!
31 Mar
by: Kelly Allen-Fadale Published in WOD Blog
Monday 3.31.14

20min AMRAP

10 push ups (over a box)
10 box jump overs
10 pull ups or 1 rope climb
10 box glute raises

every 4mins, time will stop, and the class will sprint 200m.

Tuesday 4.1.14

50-40-30-20-10

sit ups
dbl unders

*100 yard plate slide after each set

Wednesday 4.2.14

warm up

4 rounds

10 squats
10 ice skaters each leg
50 single jump ropes

strength work

10 glute ham raises each leg
10 box step up to reverse lunge

Thursday 4.3.14

Coaches Surprise 

Friday 4.4.14

30min Cap workout

Blackjack

suitcases
burpees

with the remaining time you will complete AMRAP of:

10 wall balls rx 20/12
10 knees to elbows

Saturday 4.5.14

WERE GOING BACK TO THE BEACH!!! HOPE WE GET A GOOD TURN OUT...I MAY HAVE A SPECIAL GUEST FOR YOU GUYS 

Body Fat measurements will be done this week.
25 Mar
by: Kelly Allen-Fadale Published in WOD Blog
Tuesday 3.25.14

18-15-12-9-6-3
*Begin with 50m. bear crawl.
Front Squat 95/65
Double Unders
Deadlift 95/65
box jump 24/20

Wednesday 3.26.14

600m Run
50 Situps(anchored)
400m Medball Run
25 Situps
200m Run
50 Situps
400m Medball Run
25 Situps
600m Run
50 Situps

Thursday 3.27.14

3 Rounds:
-Dumbbell Farmer walk w/3(5rep)deadlift checkpoints 
-10 Wallwalks
-15 Waiters Lunge
-20 Toes to bar
-100m Sprint

Friday 3.28.14

TEAM WOD FUN FRIDAY
2 person teams
-20 Min. Cap-
75 Wallballs
50 Situps
75 Wallballs
50 Situps
then...
max effort burpees until 20min. done! 
** only 1 person doing wallballs/burpees at a time, the situps will be partner highfive situps.
**YOUR SCORE IS YOUR NUMBER OF BURPEES at the end.

Sorry about not posting the workouts guys! I left town and got confused btwn Sunday and Monday! See you all this week 
17 Mar
by: Kelly Allen-Fadale Published in WOD Blog
Monday 3.17.14

Jenny W BDAY workout!!!

3 AMRAPS 10mins each

There will be 3.33mins rest in btwn each AMRAP

#1

10 push press rx 95/65
10 deadlifts rx 95/65
10 hip taps each
10 burpees

#2

8 body rows
11 glute/ham curls
20 towel suitcases
100m sprint

#3

10 push ups
15 box jumps rx 24/18
14 hypers
1 hill sprint



Tuesday 3.18.14

6 rounds of 200m sprints w/ 2 mins rest in btwn

then

18-15-12-9-6-3

double unders
mt climbers (4 count)
ball passes (down and back)



Wednesday 3.19.14

5 rounds

5 push press 115/75
10 hand release push ups
20 wallballs 20/12
40 v ups

then

foam roll



Thursday 3.20.14

Body Weight Massacre

round 1
50-double unders

round 2
40-burpees, v ups

round 3
30-mt climbers (each), sit ups, box jumps rx 24/18

round 4
20-hand release push ups, jump squats, 200m sprint, pistol box squats (each) rx 18in box

round 5
10-wall walks, toes 2 bar, hspu, pull ups, dips

1 min rest btwn each round



Friday 3.21.14

10,9,8,7,6,5,4,3,2,1

Thrusters rx 115/75
25 double unders


Another great week!!! Hope you guys had a great weekend and ready to get back to work. =)
10 Mar
by: Kelly Allen-Fadale Published in WOD Blog
Monday 3.10.14

"Tumilson"

8 rounds

200m sprint
11 burpees
11 deadlifts rx 135/95

then

strength

5 rounds

5 front squats
10 suitcases
5 push press
10 supermans

Tuesday 2.11.14

10 rounds

5 mt climbers EMOM (Every Minute On the Minute)

10 pull ups rx 1 rope climb
10 box glute raises
10 v ups

then

band work

Wednesday 3.12.14

Loredo

6 rounds

24 squats
24 push ups
24 walking lunges (total)
400m sprint

1 min rest after each round

then

core

Thursday 3.13.14

Agility

then

recovery

Friday 3.14.14

Body Weight Massacre

round 1
50-double unders

round 2
40-burpees, v ups

round 3
30-mt climbers (each), sit ups, box jumps rx 24/18

round 4
20-hand release push ups, jump squats, 200m sprint, pistol box squats (each) rx 18in box

round 5
10-wall walks, toes 2 bar, hspu, pull ups, dips

1 min rest btwn each round

Body Fat measurements will be done the last week of March so stay on top of your FOOD! 
03 Mar
by: Kelly Allen-Fadale Published in WOD Blog
MONDAY 3.3.14
-4 Rds For Max Reps:
1 Minute Wall Ball
1 Minute Box Jump Overs
1 Minute Man Makers
1 Minute Rest

TUESDAY 3.4.14
30 Min EMOM:
Odd- 100m Sprint
Even- 10 Burpees

WEDNESDAY 3.5.14

STRENGTH DAY
3 Rounds:
10 Front Squat
10 Push Press
Then…
HAMMER
5 Rounds: rx**135/95 or rx*115/75
5 Power Clean 
10 Front Squats
5 Push Press
20 Pullups

THURSDAY 3.6.14
-3Min AMRAP:
BURPEES
(straight into)
-12 min AMRAP: 
15 Dumbbell Snatch rx 40/25
15 Box Jumps rx 24/18
(straight into)
-3Min. AMRAP:
BURPEES

FRIDAY 3.7.14
CINDY
20 Min. AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Saturday 3.8.14

We will be having our Saturday workout at Will Rogers State Beach. We'll start with a 9:30am short workout, followed by volleyball and possibly football! Feel free to bring food, beverages, friends and family. Hope to see you all there!

Link to map: https://maps.google.com/maps?ie=UTF-8&q=will+rogers+state+beach&fb=1&gl=us&hq=will+rogers+state+beach&cid=12228758728920227066&ei=7AAUU6-JOMLyoATiuoLwBQ&sqi=2&ved=0CLIBEPwS
24 Feb
by: Kelly Allen-Fadale Published in WOD Blog
MONDAY 2.24.14
-400m Run
21-15-9
Push Press 75/55
Windshield wipers w/ barbell 75/55

-400m Run
21-15-9
Box jumps 24/20
Situps(indian style)

-400m Run
21-15-9
Hand Release Pushups
Medball Clean 20/12
400m Run

TUESDAY 2.25.14
-30 Min. AMRAP
30 Sumo Deadlift high pull w/barbell(45/35)
2 wall walks(or 10 hand release pushups)
4 strict pullups
6 kettlebell swings
8 wallballs
10 situps
20 double unders(60 singles)
**@15:00min. RUN 800M

WEDNESDAY 2.26.14
5 Rounds:
5 speed lunges
20 v-ups
5 1 leg rdls (45/25)

-20min. AMRAP:
(115/75)
2 deadlift 
2 Hang clean
2 push press
6 box jumps (30/24)
100m sprint

THURSDAY 2.27.14
50 Situps
50 Mountain Climbers
5 box jumps (30/24)
40 Situps
40 moutain climbers
5 box jumps
30 situps
30 mountain climbers
5 box jumps
20 situps
20 mountain climbers
5 box jumps
10 situps
10 mountain climbers
5 box jumps

FRIDAY 2.28.14
4 ROUNDS:
**same weight for all kb movements**
10 Kettlebell Swings
8 strict pullups
20 kettlebell goblet squat
8 strict pullups
30 kettlebell walking lung
8 strict pullups

-RECOVERY-

Reece put his touch on these! So enjoy! Food!! 
16 Feb
by: Kelly Allen-Fadale Published in WOD Blog
Monday 2.17.14

Due to Presidents Day the gym will be closing early. That said, we will be having a 930am Holiday workout ONLY for ALL classes. The rest of the week is normal. 

"Fight Gone Awful"

6 stations (1min at each)

wallballs rx 20/12
body rows
db cleans rx 35/20
push up
box jumps rx 24/18
weighted barbell sit ups rx 45/30

2mins rest after each round 

Tuesday 2.18.14

Atlas Sprint 

8 rounds of 200m sprint w/ med ball

then

core

Wednesday 2.19.14

strength day

3 rounds

10 each speed lunges
20 weighted plank lifts
10 each 1 leg rdls
20 double unders or 100 singles

then

recovery

Thursday 2.20.14

Eva

5 rounds

800m run
30 kettle bell swings
30 pull ups or 3 rope climbs

then

core

Friday 2.21.14

25min buddy AMRAP

In teams of 2

400m sprint
max number up push ups
20 box glute raises

then

band work

As a whole you guys have been doing great! Some of you can still push a little harder though. That said, lets have another great week and stay on top of your food!

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