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Posts tagged ‘Run’

2K, Thursday, 04-12-12

Warmup:
Agility Ladder, Butt Kickers, High Knees, Skipping, Karaoke, Shuttle Runs

WOD:
Run 2K (Course: Start on Wilcox Avenue at the west end of Hollywood South parking lot, north to DeLongpre Avenue, East to Cahuenga Boulevard, South to Fountain Avenue, west to Wilcox Avenue and back north to the start. Do two complete loops. Start a third loop and finish at Fountain and Cole Avenue, southwest corner.)

Post time to Beyond the Whiteboard.

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“Kaye”, Tuesday, 04-10-12

Warmup:
Jumprope
Shoulder Mobility: Arm Circles, Arm Swings, Push-ups (wide, normal, narrow, planche), Pull-ups (wide, normal, narrow), Planks to Side Planks, Seal Walk (Plank, 1.5 pound plate under feet, walk with hands)
Hip Mobility: Leg Swings, Squats, Side Lunges, Perfect Stretch, Over the Fence/Under the Fence

Skill/Strength:
Bench Press, Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 2 reps, progress to your 1 or 2 rep max.

WOD:
“Kaye”. For time:
400 meter Run
50 Squats
40 Sit-ups
30 Double Unders
20 Push-Ups
30 Double Unders
40 Sit-Ups
50 Squats
400 meter Run

Scale as necessary. Post time to Beyond the Whiteboard.

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CrossFit One World, Thursday, 04-05-12

Warmup:
Agility Ladder
Butt Kickers, Skip, High Knees, Karaoke
Shoulder Mobility

Skill:
Push Press

WOD:
Courtesy of CrossFit One World
-Tabata of Russian Kettlebell Swings (1.5/1), then you have four minutes to complete a 400m run for time.
-Tabata of Squats, then you have four minutes to complete a 400m run for time.
-Tabata of Dumbbell Push Press (you pick the weight), then a 400m run for time.

A Tabata is eight rounds of 20 seconds of work and 10 seconds of rest. Your score is total reps of each Tabata and time to complete each 400m run. The faster you run, the more rest you get before the next Tabata.

Post reps and times to Beyond the Whiteboard.

Broomstick Mile, Saturday, 03-24-12

Broomstick Mile

As a team, complete all moves in synchrony with a pvc pipe, everyone stays together for every rep. The run is done in formation at the pace of the slowest runner.

25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push-Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters

Post time to Beyond the Whiteboard.

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Run, Clean, Run, Tuesday, 03-13-12

For time:

800 meter Run
30 Clean and Jerks
800 meter Run

Post time to Beyond the Whiteboard.

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Run, Friday, 01-27-12

4 Rounds for time of:

400m Run

4 minute rest

Score is slowest time out of the four runs.

“Michael”, Wednesday, 01-18-12

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to Beyond the Whiteboard.

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Team WOD, Wednesday, 12-07-11

For reps.

Burpee
100 meter run
Plank hold

Description:
Three person team. One member does burpees. Second member is holding in a plank position. Third member runs 100 meters from burpee position to plank position. Runner switches places with plank. The member who was doing planks now runs to burpee position and switches positions and the cycle continues. Score is total number of burpees.

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CrossFit Baseline x 3

I couldn’t make it to class but that didn’t stop Laurence and Brian from working out.

3 rounds for time of:

500 m Run
40 Air Squats
30 Sit-ups (standard)
20 Push-ups
10 Pull-ups

Post total time to Beyond the Whiteboard.

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Hill Sprints, Wednesday, 11-30-11

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Today’s workout is at Runyon Canyon. Meet at Hollywood Station at 1600 hours or Runyon Canyon around 1615 hours.

Max Effort Hill Sprints

Run: 10 X 30 seconds max effort, rest 2:00 minutes between rounds.

Post distances to Beyond the Whiteboard.

 

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