Main Group Workout
Strength: 1RM Behind the neck Split Jerk
Max height box jump
AMRAP in 3minutes:
Weighted burpee box jumps, 2×25/15lbs, 24/20″
5×10 Russian Twist med ball partner toss
14 Oct 2011
Teams are fun. Burpees are great. Squat cleans are great fun. Put them all together and you’re guaranteed a good time.
Team AMRAP in 30 min of:
“Burpee Squat Cleans”
Team member must complete the “buy in” every time before earning reps for the burpee squat cleans.
5 Mountain Climbers
Burpee Squat Cleans for reps (rolling count for team), 155lbs
101311 Team Burpee Squat Cleans
14 Oct 2010
Workouts like “Barbara” that reach out into the 5 round range are rough. What makes them even more challenging are the rest intervals. If we were to do yesterday’s workout in 5 continuous rounds, it would have been a completely different stimulus as the pace of the workout would go just from that, a pace, to what you felt yesterday which was an all out effort.
The set rest intervals allows you to recover just enough to go at it at close to 100% again. Would a continuous 5 round workout be beneficial, of course, but we need to spend time in both ranges. Sometimes you hit that 4th round in life, and you think you can’t do it, but you know you can, you just have to suck it up. Good job athletes.
5 rounds each for time of:
10 burpee pull ups
Go to our facebook page at
http://facebook.com/tracfit to see the full workout.
30 Mar 2010
Congratulations to Dave and Nishea who have successfully completed the Beginner’s On Ramp Program, you can follow their progress on the White Board from now on. They will also now join us in our main group WODs. The next On Ramp Class is scheduled to start up on April 5th. Please post to the comments section if you would like further details regarding enrollment.
“Alpha” (Compare to 1/12/10)
21 Burpee Box Jumps, 24″ Box
15 Burpee Box Jumps, 24″ Box
9 Burpee Box Jumps, 24″ Box
Bao = 26:00, 36″ box
Huy = 27:43, 12/24″ box
Tri = 24:43
Jackie = 15:45 (scaled to 400m, regular burpees)
On Ramp Completion WOD:
Shea = 6:39 (March 6th – 9:06, similiar WOD)
Dave = 8:50 (March 7th – 14:47)
Sarah’s Kids Workout:
3 rounds of
10 Push ups
3 “S” Jump Circuits
Sarah = 5:03
26 Mar 2010
Everyone performed well in the workout, no doubt about that. But, what I see as a true sign of success is the camaraderie that continues even after the workout is completed. Everyone just hanging out after they’ve been tortured. This is something truly special…this is the Espirit de Corps I’ve been stalking…and this is what will define the culture of our gym.
IWT – Interval Weight Training (modeled after Gym Jones)
7x Overhead Walking Lunges, 45-95lbs
1:00min Burpee Broad Jumps
3 rounds (rest 5:00min before moving to part 2)
5x Clean Hi-pulls, 115lbs
3 rounds (rest 5:00min before moving to part 3)
On Ramp WOD:
4x 400m run
Dave = 1:55, 1:49, 1:45, 1:40
Shea = 2:35. 2:05, 3:45, 2:25
25 Feb 2010
Fun day. The theme was to go with the flow and make the most of what we have.
3-3-3 Max Effort Deadlifts
15-12-9/12-9-6 High Rep Deadlifts
Huy: Max Effort = 185, 225lbs (3RM PR), High Rep = 135lbs
Trac: Max Effort = 225, 245lbs (3RM PR), High Rep = 135lbs
Bao: Max Effort = 185, 225lbs (3RM PR), High Rep = 135lbs
As many rounds in 10 min of:
25 sit ups
25 back extensions
Huy = 2 rounds + 10 back extra back extensions
Trac = 3 rounds
On every minute for 15min, attempt one press to handstand
55 Man-Makers, 2x20lbs
Bao = 8:16, 30, 20lbs
“Bill Crosby” (see here)
MyChau: 3RM Back Squat = 225lbs, WOD = 4 rounds (scaled 135lbs, 15 burpees, 15min)
21 Jan 2010
Most days are “good” days, but yesterday was a “great” day. The guys were killing it on the Snatch & Situp WOD. They took themselves to their limits, and that’s where we need to be. Everyone is checking their nutrition now, and this is where I hope they realize they need to eat right just to make it through the workouts.
I had a different WOD planned for myself, but when I saw “GI Jane” aka 100 burpee pullups posted on the main site, it looked too fun to pass up. After checking the posts on crossfit.com, my time is the 14th fastest out of 480 as of now, and that makes me feel a tiny bit better for sectionals.
Snatch & Situps (See the WOD here)
MC = 10:46, 65lb
Bao = 12:57, 65lb
Tri = 13:58, 60lb
Chu Long = 14:49, 45lb
Huy = 15:11, 65lb
Mann = 10:46, 65lbs, 3 rounds
100 burpee pull ups
Trac = 11:56