8/20/2012
5RFT
25' lunges holding barbell overhead (135/95)
10 knees to elbows

8/13/12
3 Rounds For Time
500 m Row
400 m Run

8/10/12
"Cindy"
20min AMRAP
5 pull ups
10 push ups
15 air squats

8/8/12
10min AMRAP
15 ground to overhead 75#
30 double unders

8/6/12
21-15-9 reps for time
Box jump
KB swing (American swing) 53/35#
Sumo Deadlift High Pull 75/55 #

8/3/12
Filthy Fifty
Box Jump 24"
Jumping Pull ups
KB swing (35)
Push Press (45)
Knees to Elbows
Back Extension
Wall Ball (20)
Burpees
Double Unders

July 30, 2012
Warm-Up
     High step, skip, fast arms, butt kick, standing windmill, swinging shoulder cross
     3rounds of 5 hang power cleans, 3 push ups.  warm up the motion dont go heavy
Strength
     5 rounds of 3 reps deadlift
WOD
     3 Rounds
     15 hang power cleans 135/95
     15 burpees

Wednesday 23
Stretch - over all but special attention to shoulder and chest to make sure they dont tighten up
Workout - 500m row
                 30 body weight bench press
                 1000m row
                 20 body weight bench press
                 2000m row
                 10 body weight bench press
          All for time
Eric probably 26 or 27 something
Tom about 29 minutes 180

Monday the 21
Strength HORSE ( Like the basketball game) with Lara lifts based on % of body weight.
Pretty much a tie.  All manner of lifts no more than 5 reps in a challenge.

Work out - 1x7 OHS - strength

     also 21-15-9 box-jump burpees and knees to elbows

     Eric 8:15 (nice work Nancy) Back Squat sets 10ish

     Bringing up the rear Tom 10:03  OHS 115/135/155/165/175/185/190f

Warm-up - Row, roll, shoulders for "rack" position, quads hammies
Workout - "The Bear"
     5 rounds of seven reps of escalating weight
      a rep is: clean, front squat, push-press, back squat, push-press, all with the same weight. The things you cant do, regrip while on the ground, squat clean.

Tom, Eric
65/75/85/95/105

Work out - The Chief
5 rounds of
  3min RFT of:
     3 power cleans 135/95
     6 Push ups
     9 Squats
  1min rest

Tom 22/15 @135,  Karly 22/11 @75,  Lara 22/9 @95

Stretch and Warm-up -  Big roll out and shoulders using the stick, Row 1000 slow
Work out - 7x3 Deadlift, 5x3 push press

Tuesday Workout
     A strange TABATA
     Muscle ups and 135# clean and jerks
     18 muscle ups and 19 clean and jerks I had a break to reset the clock

Sick as a dog on Friday, so... Sundays workout
AMRAP in 12 min of
1 15' rope climb
15 push ups

I completed 8 rounds with about 15 seconds left.

Wednesday
Work-out - 10,9,8,7,6...3,2,1
     Hang-power cleans - 115
     200 yard run between sets

Monday
Warm-up - row, exercise the motions of the work out
Strength and Technique - back squat
Work-out - 10,9,8,7...3,2,1 of
     Pull ups
     Box jumps
     GHD Sit ups

Friday
Warm-up - Roll out
Strength and Technique - OHS, Front Squat
Work-out - 7 x 1 Snatches

Wednesday
Warm-up - Roll out all over
Strength and Technique -  Front Squat
Work-out - 800 m run
     10 rounds of
     10 pull ups
     10 ring dips
     finish with another 800 m run

Monday
Warm-up - Roll out back legs and hips.  Twist your arms up with a stick.
Strength and technique- Light squat snatch
Workout - Pheezy
   3 Rounds for time
     5 Front squats (165)
     18 Pull ups
     5 Dead lifts (225)
     18 Toes to bar
     5 Push press (165)
     18 Hand release push-ups

Friday
Warm-up - Sampson Stretch, shoulder overhead
Strength and Technique - Squat cleans
Work-Out - 5 rounds for time
     50' lunge with 45# bar overhead
     21 burpees

Wednesday - Sorry no work-out today, meetings all day and night

Monday
Warm-up - Hips, shoulders, posterior chain
Strength and Technique - Kipping pull-ups
Work Out - 
     21-15-9
     24" box jump burpies
     95# push press

Friday Workout
Warm-up - stretching to loosen back and shoulders - hydrate starting now if you plan on doing the ROW DOWN hydration can improve your performance up to 10%!
Strength / Technique - row a slow 1000 meters concentrate on technique
Workout - You pick, something that will allow you perform your best for the ROW DOWN

Wednesday
Warm-up - shoulders abs hips (push-ups, pull ups, sit ups squats)
Strength / technique - OHS
Work-Out - 3/5 Barbara
     3RFT (3 min rest between rounds) of:
     20 pull ups
     30 push ups
     40 sit ups
     50 squats (ups)

Mondays Workout
Warm-up - on your own - suggested - hips, shoulders, legs.  I always like rowing as a warm up.
Technique/Strength
     Work on double unders/ Push press
Workout
     As Many Rounds As Possible (AMRAP) in 10 minutes (this workout is a "half Cindy")
     Each "round" is:
     5 pull-ups
     10 push-ups
     15 Squats (unweighted)
   

A Fund raiser for the Wood River Bicycle Coalition

March 31, 2012 Ketchum Town Square

Get your row on and join us for the Ketchum Row Down, a fund raiser for the Wood River Bicycle Coalition!  The “Row Down!” is an indoor rowing fundraiser.  The Wood River Bicycle Coalition, Ketchum Professional Fire fighters and Ketchum Volunteer Fire Fighters are hosting this exciting event.  The five different Row Down events are:

Kids 500 meter fun row: This event is for children 5-13 years old.  This can be a fun family event.

500 meter row:  This event is fast and furious, a full body drainer that usually leaves participants gasping for breath in under two minutes.

2000 meter row:  Plan and pace your effort.  Going out to fast is a rookie mistake! Many participants will finish in less than 8 minutes.

10,000 meter team row:  Each 4 member team will use one rowing machine to complete 10,000 meters.  Rower transitions, strategy and pacing are critical in maintaining flywheel speed and edging out the competition.

CrossFit WOD: The final event combines the participant’s time in the 2000 meter row and a mystery CrossFit workout.  The lowest combined times determines the Row Down CrossFit champion!