Happy New Year
100 Burpees
Tuesday, December 18, 2012
Saturday 12/29/12 WOD
Form Running Warm Up and Dynamic Stretches for 10 minutes
400 meter Sprints
Rest 3-4 minutes between Sprints
2X
200 meter Sprints
Rest 2-3 minutes between Sprints
2X
100 meter Sprints
Rest 1 minute between sprints
4X
50 meter Sprints
Rest 30 seconds between sprints
8X
If don't do sprints normally cut the volume in half
400 meter Sprints
Rest 3-4 minutes between Sprints
2X
200 meter Sprints
Rest 2-3 minutes between Sprints
2X
100 meter Sprints
Rest 1 minute between sprints
4X
50 meter Sprints
Rest 30 seconds between sprints
8X
If don't do sprints normally cut the volume in half
Thursday, December 13, 2012
Wednesday 12/26/12 WOD
Muscle Ups
30 reps
or
60 Pull-Ups
120 Push -Ups or 90 Dips
20 minutes Time Cap
30 reps
or
60 Pull-Ups
120 Push -Ups or 90 Dips
20 minutes Time Cap
Monday 12/24/12 WOD
Handstands and Handstand Push Ups
Practice for 20 minutes, if doing HSPU do 60 reps in under 20 minutes
Practice for 20 minutes, if doing HSPU do 60 reps in under 20 minutes
Saturday 12/22/12 WOD
**Mushin Closed Today till January 2nd**
***Workout Solo, Go to East River Track off 6th St if you don't have access to bars when necessary. Follow along at home or wherever your holidays take you.***
Run 5K
***Workout Solo, Go to East River Track off 6th St if you don't have access to bars when necessary. Follow along at home or wherever your holidays take you.***
Run 5K
Friday, December 7, 2012
Saturday, December 1, 2012
Saturday 12/8/12 WOD
KB Swing
Rest
KB Get Up Right
Rest
KB Swing
Rest
KB Get Up Left
Rest
32KG KB
2 rounds
1 minute each station
Rest
KB Get Up Right
Rest
KB Swing
Rest
KB Get Up Left
Rest
32KG KB
2 rounds
1 minute each station
Tuesday 12/4/12 WOD
30 Muscle Ups
30 Pistols
or
60 Pull-Ups
90 Push-Ups
150 Air Squats
15 minute Time Cap
30 Pistols
or
60 Pull-Ups
90 Push-Ups
150 Air Squats
15 minute Time Cap
Monday, November 26, 2012
Saturday 12/1/12 WOD
Air Squat
Push-Up
Pull-Up
Rowing
Box Jump
Ring Dip
Ring Pull-Up
Running
45 seonds on/ 15 seconds off
2 rounds
Push-Up
Pull-Up
Rowing
Box Jump
Ring Dip
Ring Pull-Up
Running
45 seonds on/ 15 seconds off
2 rounds
Friday 11/30/12 WOD
36" box jump 1 minute
Rest 1-2 minutes
Double Unders 1 minute
Rest 1-2 minutes
4 rounds
Rest 1-2 minutes
Double Unders 1 minute
Rest 1-2 minutes
4 rounds
Sunday, November 18, 2012
Friday 11/23/12 WOD
Mushin Closed
1 minute Handstand or HSPU
1 minute Rest
1 minute Jump Squats
1 minute Rest
4X
1 minute Handstand or HSPU
1 minute Rest
1 minute Jump Squats
1 minute Rest
4X
Wednesday 11/21/12 WOD
Tabata Intervals
Push-Ups
8 rounds of 20 seconds on/10 seconds off
Squats
8 rounds of 20 seconds on/10 seconds off
Sit Ups
8 rounds of 20 seconds on/10 seconds off
Push-Ups
8 rounds of 20 seconds on/10 seconds off
Squats
8 rounds of 20 seconds on/10 seconds off
Sit Ups
8 rounds of 20 seconds on/10 seconds off
Tuesday 11/20/12 WOD
KB Swing
Rest
Pull-Up
Rest
Row
Rest
45 seconds on/15 seconds off each station
3X
Rest
Pull-Up
Rest
Row
Rest
45 seconds on/15 seconds off each station
3X
Sunday, November 11, 2012
Saturday 11/17/12 WOD
Handstand Push Up or Hanstand Hold
Rest
Rest
L-Sit or V-Sit
Rest
Rest
30 Seconds Each Station
6X
Rest
Rest
L-Sit or V-Sit
Rest
Rest
30 Seconds Each Station
6X
Saturday, November 10, 2012
Sunday, November 4, 2012
Saturday 11/10/12
Push-Up
Pull-Up
Squat
Box Jump
Rest
Handstand
Back Extension
Sit Up
Treadmill
Rest
45 seconds on/15 seconds off
2X
Pull-Up
Squat
Box Jump
Rest
Handstand
Back Extension
Sit Up
Treadmill
Rest
45 seconds on/15 seconds off
2X
Tuesday 11/6/12 WOD
Kipping Pull-Up
Practice 20 minutes
if you cannot kip
Regular Pull-Ups and Band Pull-Ups
Practice 20 minutes
if you cannot kip
Regular Pull-Ups and Band Pull-Ups
Monday, October 29, 2012
Friday, October 19, 2012
Monday 10/22/12 WOD
KB Swing 24kg for 20 reps
Pull-Ups for 20 reps
3X
15 minute Time Cap
Scale Kettlebells and Pull Ups as necessary
Sunday, October 14, 2012
Wednesday 10/17/12 WOD
Heats of 4 people
Box Jump 30 seconds
Rest 30 seconds
Sprint 30 seconds
Rest 30 seconds
5X
Tuesday 10/16/12 WOD
Overhead Press 95/65/15lb dbs x15 reps
Dip or Push Up 15 reps
4 Rounds for Time
Dip or Push Up 15 reps
4 Rounds for Time
Saturday, October 6, 2012
Monday 10/8/12 WOD
KB Swing 24kg 60 seconds or 30 reps
Rest 15 seconds
Pull-Up 60 seconds or 15 reps
Rest 15 seconds
Row 60 seconds or 300 meters
Rest 3-4 minutes
3X
Rest 15 seconds
Pull-Up 60 seconds or 15 reps
Rest 15 seconds
Row 60 seconds or 300 meters
Rest 3-4 minutes
3X
Thursday, September 20, 2012
Friday 10/5/12 WOD
Burpee 30 seconds
Rest 30 seconds
Pull-Ups 30 seconds
Rest 30 seconds
Double Unders 30 seconds
Rest 30 seconds
4X
Rest 30 seconds
Pull-Ups 30 seconds
Rest 30 seconds
Double Unders 30 seconds
Rest 30 seconds
4X
Friday 9/28/12 WOD
Kettlebell Swing 15 reps
Kettlebell Get Up 5 reps Right/ 5 reps Left
5X
12 minute time cap
Wednesday 9/26/12 WOD
Muscle Ups
AMRAP in 15 minutes or 30 reps
If you can't do a muscle up:
Ring Dips and Ring Pull-Ups for advanced trainees
Bar Dips and Bar Pull-Ups for novice trainees
AMRAP in 15 minutes or 75 reps of each exercise
AMRAP in 15 minutes or 30 reps
If you can't do a muscle up:
Ring Dips and Ring Pull-Ups for advanced trainees
Bar Dips and Bar Pull-Ups for novice trainees
AMRAP in 15 minutes or 75 reps of each exercise
Monday 9/24/12 WOD
Treadmill
3X
Pull-Up
Rest
Bike
Sit Up
Rest
Rower
Push-Up
Rest
30 seconds on/15 seconds off
3X
Saturday, September 15, 2012
Saturday 9/22/12 WOD
BB Thruster 95lbs for 100 reps or 12 minutes (4 people max per barbell)
Scale DBs to Strength levels if you can't do 95lbs on the Barbell
Friday 9/21/12 WOD
Double Unders 30 seconds
Rest 30 seconds
Knees to Elbows 30 seconds
Rest 30 seconds
6X
Rest 30 seconds
Knees to Elbows 30 seconds
Rest 30 seconds
6X
Thursday 9/20/12 WOD
Station 1: Bike Sprints
30 seconds
Rest 2 minutes
4X
Station 2: Treadmill Sprints
30 seconds or 200 meters
Rest 2 minutes
4X
30 seconds
Rest 2 minutes
4X
Station 2: Treadmill Sprints
30 seconds or 200 meters
Rest 2 minutes
4X
Sunday, September 9, 2012
Saturday 9/15/12 WOD
High Pull 32kg KB scale to strength levels
Push Press 2-16kg KB scale to strength levels
GHD Sit Up
Rest
Pull-Up
Push-Up
GHD Hip Extension
Rest
45 seconds each station/15 seconds rest
3X
Push Press 2-16kg KB scale to strength levels
GHD Sit Up
Rest
Pull-Up
Push-Up
GHD Hip Extension
Rest
45 seconds each station/15 seconds rest
3X
Wednesday 9/12/12 WOD
Running Sprints
2 heats (4 people per heat)
200 meters or 30 seconds
2 minutes rest
6X
2 heats (4 people per heat)
200 meters or 30 seconds
2 minutes rest
6X
Tuesday 9/11/12
Pull-Up 10 reps
GHD Sit Up 20 reps
Push Up 30 reps
Squat 40 reps
Row 500 meters or 2 minutes
3X (15 minute time cap)
Monday 9/10/12 WOD
KB Swing 45 seconds on/15 seconds off
HSPU or Handstand 45 seconds on/15 seconds off
6 rounds
HSPU or Handstand 45 seconds on/15 seconds off
6 rounds
Wednesday, September 5, 2012
Saturday 9/8/12 WOD
Station 1: Get Up
5 reps Right
5 reps Left
AMRAP in 10 minutes
Station 2: Push Press
15 reps
AMRAP in 10 minutes
5 reps Right
5 reps Left
AMRAP in 10 minutes
Station 2: Push Press
15 reps
AMRAP in 10 minutes
Friday 9/7/12 WOD
Station 1: Rowing 30 seconds on 90 seconds off 4X
Station 2: Burpees 30 seconds on 90 seconds off 4X
Station 3: Running 30 seconds on 90 seconds off 4X
Station 4: Box Jumps 30 seconds on 90 seconds off 4X
Station 2: Burpees 30 seconds on 90 seconds off 4X
Station 3: Running 30 seconds on 90 seconds off 4X
Station 4: Box Jumps 30 seconds on 90 seconds off 4X
Wednesday 9/5/12 WOD
Row 30 secs
Rest 30 secs
Push ups 30 secs
Rest 30 secs
Box Jumps 30 secs
Rest 30 secs
Sit ups 30 secs
Rest 30 secs
Push ups 30 secs
Rest 30 secs
Box Jumps 30 secs
Rest 30 secs
Sit ups 30 secs
4 Rounds
Saturday, August 25, 2012
Monday 9/3/12 WOD
***Mushin Closed for Labor Day. Happy Holiday***
If you want to work hard on labor day, here's a workout
Shuttle Sprints
Warm up properly
set 2 marks 30 meters apart
Sprint back and forth for a total of 5 touches or 150 meters
Rest 2 minutes
Repeat 4 more times
If you want to work hard on labor day, here's a workout
Shuttle Sprints
Warm up properly
set 2 marks 30 meters apart
Sprint back and forth for a total of 5 touches or 150 meters
Rest 2 minutes
Repeat 4 more times
Thursday 8/30/12 WOD
Air Squat 30 seconds
Rest 30 seconds
Rowing 30 seconds
Rest 30 seconds
Box Jump 30 seconds
Rest 30 seconds
4X
Rest 30 seconds
Rowing 30 seconds
Rest 30 seconds
Box Jump 30 seconds
Rest 30 seconds
4X
Wednesday 8/29/12 WOD
HSPU 10 reps or Push-Ups 40 reps
Double Unders 20 reps or High Knees 80 reps
AMRAP in 12 minutes
Double Unders 20 reps or High Knees 80 reps
AMRAP in 12 minutes
Tuesday 8/28/12 WOD
Station 1
High Pull 15 reps
Rest partner's set
4X
Station 2
Push Press 15 reps
Rest partner's set
4X
Station 3
Front Squat 15 reps
Rest partner's set
4X
Station 4
Hip Extension 15 reps
Rest partner's set
4X
Monday 8/27/12 WOD
2 heats (4 people per heat)
Running 200 meters
Pull-Up 10 reps
Push Up 20 reps
KB Swing 30 reps
Rest only if somebody is on the treadmill once you finish
3X
Running 200 meters
Pull-Up 10 reps
Push Up 20 reps
KB Swing 30 reps
Rest only if somebody is on the treadmill once you finish
3X
Monday, August 20, 2012
Saturday 8/25/12 WOD
Air Squat
Alternate Step Ups
Sit Ups
Knees to Elbows
Ropes
Rowing
Rest
Rest
45 seconds each station
15 seconds rest in between
3X
Thursday 8/23/12 WOD
Station 1
Running 30 seconds on 2 minutes off
4X
Station 2
Biking 30 seconds on 2 minutes off
4X
Running 30 seconds on 2 minutes off
4X
Station 2
Biking 30 seconds on 2 minutes off
4X
Wednesday 8/22/12 WOD
Pulling
Pick One
Rope Climb
Pull-Ups
Horizontal Pull-Ups
Max reps in 15 minutes
Pick One
Rope Climb
Pull-Ups
Horizontal Pull-Ups
Max reps in 15 minutes
Saturday, August 11, 2012
Saturday 8/18/12 WOD
Heavy Rope 30 seconds
Rest 30 seconds
Burpee 30 seconds
Rest 30 seconds
6 rounds
Rest 30 seconds
Burpee 30 seconds
Rest 30 seconds
6 rounds
Friday 8/17/12 WOD
Pull-Up 10 reps
Push-Up 20 reps
Sit Up 30 reps
Squat 40 reps
Row 500 meters
Rest
2 rounds
Complete each round as quickly as possible. Time cap per round is 4 minutes. If everyone moves quick or the group is small, do a 3rd round.
Wednesday 8/15/12 WOD
**Bring Clean Shoes if you don't want to run and jump barefoot**
Heats of 4 people
Run .25 miles
Box Jump 18" 30 reps
4X
Heats of 4 people
Run .25 miles
Box Jump 18" 30 reps
4X
Tuesday, August 7, 2012
Saturday 8/11/12 WOD
Vertical Jump 5 reps
Rest
Med Ball Chest Pass 5 reps
Rest
Long Jump
Rest
Med Ball Slam 5 reps
Rest
Box Jump 5 reps
Rest
4X
Heavy Rope 30 seconds on/90 seconds off
4X
Rest
Med Ball Chest Pass 5 reps
Rest
Long Jump
Rest
Med Ball Slam 5 reps
Rest
Box Jump 5 reps
Rest
4X
Heavy Rope 30 seconds on/90 seconds off
4X
Sunday, August 5, 2012
Wednesday 8/8/12 WOD
Rowing 30 seconds
Rest 60 seconds
DB Push Press 30 seconds
Rest 60 seconds
5 rounds
Rest 60 seconds
DB Push Press 30 seconds
Rest 60 seconds
5 rounds
Tuesday 8/7/12 WOD
KB Swing 20 reps
KB Get Up Right 5 reps
KB Swing 20 reps
KB Get Up Left 5 reps
Max Rounds in 12 minutes
KB Get Up Right 5 reps
KB Swing 20 reps
KB Get Up Left 5 reps
Max Rounds in 12 minutes
Friday, August 3, 2012
Friday, July 27, 2012
Thursday 8/2/12 WOD
Basics
Handstands for 20 minutes
Advanced people can do HSPU 5 reps
Pistols 5 reps each leg
Pull Ups 15 reps
For max rounds
Wednesday 8/1/12 WOD
Intervals ***Bring Clean Shoes if you prefer***
2 Heats, Up to 4 people alternating at each station
Running
30 Seconds Sprinting, Rest 90-120 seconds
6 rounds
Tuesday 7/31/12 WOD
DB/KB Complex
Left Lunge with Right Press 30 Seconds
Leg Leg Balance with Right Bent Row 30 seconds
Right Lunge with Left Press 30 seconds
Right Leg Balance with Left Bent Row 30 seconds
Overhead Swing 60 seconds
Rest 3 minutes
4 rounds
Monday 7/30/12 WOD
***No 7:15am Class Today***
Basics
Basics
L-Sit
Back Bridge
Double Unders
1 minute each station
6 rounds
6 rounds
Wednesday, July 25, 2012
Saturday 7/28/12 WOD
Front Squat 8 reps
Box Jump 8 reps
Rest
Stability Ball Push Up 8 reps
Med Ball Chest Pass 8 reps
Rest
5 rounds
Box Jump 8 reps
Rest
Stability Ball Push Up 8 reps
Med Ball Chest Pass 8 reps
Rest
5 rounds
Thursday 7/26/12 WOD
Hindu Push-Up
Hindu Squat
Pull-Up
45 seconds at each station/15 seconds rest
4 rounds
Hindu Squat
Pull-Up
45 seconds at each station/15 seconds rest
4 rounds
Sunday, July 22, 2012
Tuesday 7/24/12 WOD
Jump Squat
HSPU
10 reps each one
(hold handstand for 60 seconds if you can't do HSPU)
AMRAP in 12 minutes
HSPU
10 reps each one
(hold handstand for 60 seconds if you can't do HSPU)
AMRAP in 12 minutes
Monday 7/23/12 WOD
Med Ball Clean
Pull-Ups
Practice 10 minutes
10 reps each exercise
AMRAP in 12 minutes
Pull-Ups
Practice 10 minutes
10 reps each exercise
AMRAP in 12 minutes
Sunday, July 15, 2012
Saturday 7/21/12 WOD
Kettlebell Circuit
Swing 30 seconds
Rest 10 seconds
Front Squat 30 seconds
Rest 10 seconds
Push Press 30 seconds
Rest 2 minutes
4 rounds
Swing 30 seconds
Rest 10 seconds
Front Squat 30 seconds
Rest 10 seconds
Push Press 30 seconds
Rest 2 minutes
4 rounds
Friday 7/20/12 WOD
Basics
Thrusters
High Pull
Practice for 15 minutes
If proficient do 15 minutes of:
Thruster 15 reps
High Pull 15 reps
AMRAP
Thrusters
High Pull
Practice for 15 minutes
If proficient do 15 minutes of:
Thruster 15 reps
High Pull 15 reps
AMRAP
Thursday 7/19/12 WOD
Double Unders 20 reps or High Knees 80 reps
Air Squats 40 reps
AMRAP in 12 minutes
Air Squats 40 reps
AMRAP in 12 minutes
Wednesday 7/18/12 WOD
Basics
High Pull
Practice 15 minutes
If proficient 15 minutes of:
High Pull 15 reps
Ring Dips 15 reps
AMRAP
High Pull
Practice 15 minutes
If proficient 15 minutes of:
High Pull 15 reps
Ring Dips 15 reps
AMRAP
Monday 7/16/12 WOD
Basics
Thrusters
Practice 15 minutes
If proficient do 15 minutes of:
Thrusters 15 reps
Pull-Ups 15 reps
AMRAP
Thrusters
Practice 15 minutes
If proficient do 15 minutes of:
Thrusters 15 reps
Pull-Ups 15 reps
AMRAP
Sunday, July 8, 2012
Sunday, July 1, 2012
Thursday 7/5/12 WOD
Med Ball Clean
Hands Off Push Up
Rest
Walking Overhead Lunge
Knees To Elbow
Rest
1 minute each station
3X
Hands Off Push Up
Rest
Walking Overhead Lunge
Knees To Elbow
Rest
1 minute each station
3X
Wednesday 7/4/12 WOD
Mushin Closed
Run 5K Interval Style, Walk 100 meters, Jog 200 meters, Run 100 meters
That's basically 12 intervals around a track plus a little walk at the end.
Great track on the East River and 6th St.
Run 5K Interval Style, Walk 100 meters, Jog 200 meters, Run 100 meters
That's basically 12 intervals around a track plus a little walk at the end.
Great track on the East River and 6th St.
Sunday, June 24, 2012
Tuesday 6/26/12 WOD
Basics
Kipping Pull-Ups
Handstand Push-Ups
Practice of Skills
15 minutes each one
AMRAP
Kipping Pull-Ups
Handstand Push-Ups
Practice of Skills
15 minutes each one
AMRAP
Sunday, June 17, 2012
Saturday 6/23/12 WOD
Pull-Up 10 reps or 1 minute
Push-Up 20 reps or 1 minute
Sit-Up 30 reps or 1 minute
Squat 40 reps or 1 minute
Rowing 300 meters or 1 minute
Rest 1 minute
3X
Push-Up 20 reps or 1 minute
Sit-Up 30 reps or 1 minute
Squat 40 reps or 1 minute
Rowing 300 meters or 1 minute
Rest 1 minute
3X
Thursday 6/21/12 WOD
Fran
DB or KB Thrusters 21,15,9
Pull-Ups 21,15,9
10 minute Time Cap
Will be done in heats
DB or KB Thrusters 21,15,9
Pull-Ups 21,15,9
10 minute Time Cap
Will be done in heats
Wednesday 6/20/12 WOD
Overhead Swing
Pull-Up
Rowing
Rest
45 seconds on/15 seconds off each station
4X
Pull-Up
Rowing
Rest
45 seconds on/15 seconds off each station
4X
Tuesday 6/19/12 WOD
Med Ball Clean
Hanging Leg Raises
Sit Up
Rest
45 seconds on/15 seconds off each exercise
4X
Hanging Leg Raises
Sit Up
Rest
45 seconds on/15 seconds off each exercise
4X
Monday 6/18/12 WOD
KB or DB
Front Squat 15 reps or 1 minute
Rest 1 minute
High Pull 15 reps or 1 minute
Rest 1 minute
Push Press 15 reps or 1 minute
Rest 1 minute
3X
Front Squat 15 reps or 1 minute
Rest 1 minute
High Pull 15 reps or 1 minute
Rest 1 minute
Push Press 15 reps or 1 minute
Rest 1 minute
3X
Monday, June 11, 2012
Friday 6/15/12 WOD
Snatch 6 reps Right
Get Up 2 reps Right
Rest
Snatch 6 reps Left
Get Up 2 reps Left
Rest
5 sets
Monday, June 4, 2012
Monday 6/11/12 WOD
***No Class at 7:15am***
Thuster
Pull-Up
Rest
20 seconds on/10 seconds off each station
8X
Thuster
Pull-Up
Rest
20 seconds on/10 seconds off each station
8X
Sunday, June 3, 2012
Tuesday, May 29, 2012
Saturday 6/2/12 WOD
Kettlebells or Dumbbells
Snatch Right
Get Up Right
Snatch Left
Get Up Left
Swing
45 seconds on/15 seconds off at each exercise
Upon completing the circuit rest for 2 minutes
3X
Snatch Right
Get Up Right
Snatch Left
Get Up Left
Swing
45 seconds on/15 seconds off at each exercise
Upon completing the circuit rest for 2 minutes
3X
Thursday 5/31/12 WOD
Kettlebell or Dumbbell
Get Up
45 seconds Right
15 seconds Rest
45 seconds Left
1:15 Rest
5X
Get Up
45 seconds Right
15 seconds Rest
45 seconds Left
1:15 Rest
5X
Tuesday 5/29/12 WOD
Kettlebell or Dumbbell
Snatch
45 seconds Right
15 seconds Rest
45 seconds Left
1:15 Rest
5X
Snatch
45 seconds Right
15 seconds Rest
45 seconds Left
1:15 Rest
5X
Sunday, May 20, 2012
Tuesday, May 15, 2012
Saturday 5/19/12 WOD
Squat Clean
Box Jump
Rest
Rest
Push Press
Med Ball Chest Pass or Wall Push
Rest
Rest
Box Jump
Rest
Rest
Push Press
Med Ball Chest Pass or Wall Push
Rest
Rest
Monday, May 7, 2012
Monday, April 30, 2012
Wednesday 5/2/12 WOD
Jump Rope Practice (Wear socks if you want) Double Unders, Crossovers, High Knees, Alternates, Heavy Rope
20 minutes
Do sets of 20 Air Squats and/or 10 Push-Ups every 2 minutes
20 minutes
Do sets of 20 Air Squats and/or 10 Push-Ups every 2 minutes
Sunday, April 22, 2012
Wednesday 4/25/12 WOD
Rowing
Biking
Box Jump
Jump Rope
Partner up. Pairs stay at 1 station for 3 rounds. Each round is 30 seconds on/30 seconds transfer time/ 30 seconds on/30 seconds transfer time.
Biking
Box Jump
Jump Rope
Partner up. Pairs stay at 1 station for 3 rounds. Each round is 30 seconds on/30 seconds transfer time/ 30 seconds on/30 seconds transfer time.
Tuesday, April 17, 2012
Early morning CrossFit Classes
|
Monday, April 16, 2012
Monday, April 9, 2012
Thursday 4/12/12 WOD
DB Push Press
DB Jump Squat
Hanging Leg Raise
Rest
1 minute each station
3 rounds
DB Jump Squat
Hanging Leg Raise
Rest
1 minute each station
3 rounds
Tuesday 4/10/12 WOD
DB Overhead Press
DB Front Squat
Hanging Leg Raise
Rest
1 minute each station
3 rounds
DB Front Squat
Hanging Leg Raise
Rest
1 minute each station
3 rounds
Monday 4/9/12 WOD
KB Swing
Pull-Up
Jump Rope (double unders if possible)
Rest
1 minute each station
3 rounds
Pull-Up
Jump Rope (double unders if possible)
Rest
1 minute each station
3 rounds
Monday, April 2, 2012
Friday 4/6/12 WOD
KB or DB Snatch
1 minute right/ 1 minute rest
1 minute left/ 1 minute rest
4 rounds
1 minute right/ 1 minute rest
1 minute left/ 1 minute rest
4 rounds
Tuesday 4/3/12 WOD
SB Push-Up Hands on Ball
SB Push-Up Hands on Ground
Hands Off Push Up
Hindu Push-Up
Clapping Push-Up
or
Wall Push Off
Prone Press Up
Rest
Rest
1 minute each station
2 rounds
SB Push-Up Hands on Ground
Hands Off Push Up
Hindu Push-Up
Clapping Push-Up
or
Wall Push Off
Prone Press Up
Rest
Rest
1 minute each station
2 rounds
Monday 4/2/12 WOD
Rower
Box Jump
Med Ball Clean
Wall Ball
Air Squat
Jump Squat
Rest
Rest
1 minute each station
2 rounds
Friday, March 30, 2012
Saturday 3/31/12 WOD
Cardio Sprints
Bring Clean Running Shoes **** Bring new shoes, or show up 15 minutes early so we can wash the soles of your gym shoes
Jacobs Ladder
Treadmill
Rower
Bike
3-20 second rounds with 40 seconds rest on each one
Thursday, March 29, 2012
Monday, March 26, 2012
Wednesday 3/28/12 WOD
KB Swing 1 minute
Get Up 1 minute Left
KB Swing 1 minute
Get Up 1 minute Right
KB Swing 1 minute
Rest 1 minute
2 rounds
Get Up 1 minute Left
KB Swing 1 minute
Get Up 1 minute Right
KB Swing 1 minute
Rest 1 minute
2 rounds
Wednesday, March 21, 2012
Friday 3/23/12 WOD
Squat Clean
Standing Long Jump
Hands Off Push Up
Rest
1 minute each station
3 rounds
Standing Long Jump
Hands Off Push Up
Rest
1 minute each station
3 rounds
Tuesday, March 20, 2012
Wednesday 3/21/12/ WOD
Overhead Press
Jump Squat
Overhead Sit Up
Rest
1 minute each station
3 rounds
Jump Squat
Overhead Sit Up
Rest
1 minute each station
3 rounds
Saturday, March 17, 2012
Monday 3/19/12 WOD
KB or DB Swing
Pull-Up
Stability Ball Push-Up
Rest
1 minute each station
3 rounds
Pull-Up
Stability Ball Push-Up
Rest
1 minute each station
3 rounds
Wednesday, March 14, 2012
Tuesday, March 13, 2012
Monday, March 12, 2012
Sunday, March 11, 2012
Thursday, March 8, 2012
Saturday 3/10/12 WOD
KB or DB
Snatch Right
Snatch Left
Squat Clean
Push Press
Swing
30 seconds On/30 seconds Off
3 Rounds
Snatch Right
Snatch Left
Squat Clean
Push Press
Swing
30 seconds On/30 seconds Off
3 Rounds
Friday 3/9/12 WOD
KB or DB Thruster 30 seconds/ 30 seconds Rest
KB or DB Prone Row 30 seconds/30 seconds Rest
5 Rounds
KB or DB Prone Row 30 seconds/30 seconds Rest
5 Rounds
Thursday 3/8/12 WOD
DB or KB Get Up
10 minutes Practice
1 minute Right/30 seconds Off
1 minute Left/30 seconds Off
5 rounds
10 minutes Practice
1 minute Right/30 seconds Off
1 minute Left/30 seconds Off
5 rounds
Monday, March 5, 2012
Wednesday 3/7/12 WOD
DB/KB Squat Clean and Push Press
10 minutes Practice
1 minute on/2 minutes off
5 rounds
10 minutes Practice
1 minute on/2 minutes off
5 rounds
Tuesday 3/6/12 WOD
5 minutes KB or DB Swing Practice
KB or DB Swing 1 minute on/30 seconds off
Push-Up 1 minute on/30 seconds off
5 rounds
KB or DB Swing 1 minute on/30 seconds off
Push-Up 1 minute on/30 seconds off
5 rounds
Sunday, March 4, 2012
Monday 3/5/12 WOD
DB or KB Snatch
10 minutes Practice
30 seconds Right/30 seconds Off
30 seconds Left/30 seconds Off
5 Rounds
10 minutes Practice
30 seconds Right/30 seconds Off
30 seconds Left/30 seconds Off
5 Rounds
Thursday, March 1, 2012
Saturday 3/3/12 WOD
Med Ball Clean
Med Ball Overhead Lunge
Med Ball Overhead Sit Up
Med Ball Jump Squat
Wall Ball
1 minute each exercise
3 rounds
Med Ball Overhead Lunge
Med Ball Overhead Sit Up
Med Ball Jump Squat
Wall Ball
1 minute each exercise
3 rounds
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Sunday, February 26, 2012
Monday 2/27/12 WOD
Med Ball Clean
Hands Off Push Up
Practice Clean for 10 minutes
45 seconds on/15 seconds off
5 rounds
Hands Off Push Up
Practice Clean for 10 minutes
45 seconds on/15 seconds off
5 rounds
Tuesday, February 21, 2012
Friday 2/24/12 WOD
KB or DB Snatch
Practice for 10 minutes
Right Side 30 seconds/ Rest 60 seconds
Left Side 30 seconds/ Rest 60 seconds
5 rounds
Practice for 10 minutes
Right Side 30 seconds/ Rest 60 seconds
Left Side 30 seconds/ Rest 60 seconds
5 rounds
Wednesday 2/22/12 WOD
KB Squat Clean and Push Press
10 minutes Practice
1 minute on/ 2 minutes off
5 rounds
10 minutes Practice
1 minute on/ 2 minutes off
5 rounds
Monday, February 20, 2012
Tuesday 2/21/12 WOD
Medicine Ball Overhead Lunge
Medicine Ball Overhead Sit Up
1 minute each exercise
5rounds
Medicine Ball Overhead Sit Up
1 minute each exercise
5rounds
Thursday, February 16, 2012
Monday 2/20/12 WOD
Jump Rope Practice 10 minutes
Jump Rope 1 minute
Push-Ups 1 minute
Rest 1 minute
Jump Rope 1 minute
Pull-Ups 1 minute
Rest 1 minute
Jump Rope 1 minute
Squats 1 minute
Rest 1 minute
2 Rounds
Jump Rope 1 minute
Push-Ups 1 minute
Rest 1 minute
Jump Rope 1 minute
Pull-Ups 1 minute
Rest 1 minute
Jump Rope 1 minute
Squats 1 minute
Rest 1 minute
2 Rounds
Saturday 2/18/12 WOD
Handstands or HSPU 5 sets of 30 seconds or 8 reps
Push Press 5 sets of 5 reps
rest 2 minutes max between sets
Push Press 5 sets of 5 reps
rest 2 minutes max between sets
Friday 2/17/12 WOD
Round 1
Air Squat
Box Jump
Bike
Round 2
Air Squat
Box Jump
Row
30 seconds on/ 15 seconds off
Do round 1, then round 2
2 times each
Air Squat
Box Jump
Bike
Round 2
Air Squat
Box Jump
Row
30 seconds on/ 15 seconds off
Do round 1, then round 2
2 times each
Wednesday, February 15, 2012
Wednesday 2/15/12 WOD
Stability Ball Push Up
Alternating Step Up
Hanging Knee Raise
Rope Climb
Overhead Walking Lunge
Right Side Plank
Left Side Plank
Rest
45 seconds on/15 seconds off
2 full rounds
Alternating Step Up
Hanging Knee Raise
Rope Climb
Overhead Walking Lunge
Right Side Plank
Left Side Plank
Rest
45 seconds on/15 seconds off
2 full rounds
Monday, February 13, 2012
Tuesday 2/14/12 WOD
KB Swing
KB Get Up
60 seconds each exercise/30 seconds rest in between exercises
5 rounds
KB Get Up
60 seconds each exercise/30 seconds rest in between exercises
5 rounds
Monday 2/13/12 WOD
Explosion
Jump Squat 8 reps
Med Ball Pass 8 reps
Burpees 8 reps
Med Ball Slam 8 reps
5 rounds
Jump Squat 8 reps
Med Ball Pass 8 reps
Burpees 8 reps
Med Ball Slam 8 reps
5 rounds
Wednesday, February 1, 2012
Wednesday 2/1/12 WOD
Iso/Plyo Couplets
Jump Squat
Handstand
Lateral Bounds
Flexed Arm Hang
Mountain Climber
V-Sit
4 rounds of each couplet
30 seconds on/10 seconds off each round
Jump Squat
Handstand
Lateral Bounds
Flexed Arm Hang
Mountain Climber
V-Sit
4 rounds of each couplet
30 seconds on/10 seconds off each round
Tuesday, January 31, 2012
Tuesday 1/31/12 WOD
Air Squat
Push-Up
Pull-Up
8 straight sets on each exercise
20 seconds on 10 seconds off
Push-Up
Pull-Up
8 straight sets on each exercise
20 seconds on 10 seconds off
Sunday, January 29, 2012
Saturday, January 28, 2012
Friday, January 27, 2012
Thursday, January 26, 2012
Wednesday, January 25, 2012
Monday, January 23, 2012
Tuesday 1/24/12 WOD
Box Jump
TRX Row
Standing Long Jump
Rope Climb
Jump Rope
Rest
45 seconds on/15 seconds off each station
3X
TRX Row
Standing Long Jump
Rope Climb
Jump Rope
Rest
45 seconds on/15 seconds off each station
3X
Saturday, January 21, 2012
Monday 1/23/12 WOD
Med Ball Clean
Practice 10 minutes
Med Ball Clean 8 reps
Hindu Push-Up 8 reps
AMRAP in 10 minutes
Practice 10 minutes
Med Ball Clean 8 reps
Hindu Push-Up 8 reps
AMRAP in 10 minutes
Friday, January 20, 2012
Saturday 1/21/12 WOD
A-1 Concept 2 Rower
B-1 Handstand Push-Up or Push Press
30 seconds on/90-120 seconds off for 4 sets at each exercise before switching. (up to 4 people at each station)
B-1 Handstand Push-Up or Push Press
30 seconds on/90-120 seconds off for 4 sets at each exercise before switching. (up to 4 people at each station)
Friday 1/20/12 WOD
Thuster 30 seconds on/ 30 seconds off
Pull-Up 30 seconds on/ 30 seconds off
6 rounds non stop
Pull-Up 30 seconds on/ 30 seconds off
6 rounds non stop
Wednesday, January 18, 2012
Thursday 1/19/12 WOD
Box Jump
Overhead Walking Lunge
Hindu Push Up
Toes-In-The-Hole
45 seconds on/15 seconds off
No Rest
3 rounds
Overhead Walking Lunge
Hindu Push Up
Toes-In-The-Hole
45 seconds on/15 seconds off
No Rest
3 rounds
Tuesday, January 17, 2012
Tuesday 1/17/12 WOD
Handstand Work
Walking on hands, freestanding handstand, handstand against the wall, freestanding handstand push ups. handstand push ups on the wall, handstand push ups on a box
Choose the best option for you and work for 20 minutes
Walking on hands, freestanding handstand, handstand against the wall, freestanding handstand push ups. handstand push ups on the wall, handstand push ups on a box
Choose the best option for you and work for 20 minutes
Monday, January 16, 2012
Cross Fit Mushin
This will be the official spot for the Workout of the Day (WOD) and all other news relating to CrossFit Mushin. I'm looking forward to building up a fit community here at Mushin. I hope all of you follow along and come in for some workouts each week!
One Love!
One Love!
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