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All posts for the month August, 2011

“Psycho Cynthia” [9/1]

Posted by Ross Gilling on August 31, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 2 comments

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[5] Barbell Sumo Deadlift High Pulls

[5] Box Jumps

*Alternate movements, rest 1-3 min b/w supersets.

[3.] Work Capacity

“Psycho Cynthia”

Perform 10 rounds for time of:

[6] Renegade Rows [2x20kg/2x12kg]

[8] Push Ups [elev. kb/std.]

[10] Air Squat Jumps

[1-10] Double Dead Clean & Jerks [2x32kg/2x24kg]

-Perform one C&J in round 1, two in round 2, three in round 3 and so on up to 10.

[4.] Finisher

“20/20″

10 rounds of:

Double Unders / Single Unders

Post comments & scores…

CB getting her split on!…

“Cardiac Arrest”[8/31]

Posted by Ross Gilling on August 30, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , , , , , , , , , . 5 comments

[1.] Warm Up/Flexibility

 

 

[25] Back Leg Swings [right]

[25] Back Leg Swings [left]

[2 mins] Pancake Split

[2 mins] Middle Split [use box assist if required]

[2 mins] Right Leg Split

[2 mins] Left Leg Split

*Check out this video from KStar [Mobility WOD] & Carl Paoli [Gymnastics WOD] for instruction on some of the above movements.

[2.] Work Capacity

“Cardiac Arrest”

For time:

[500m] C2 Rower

[20] Push Press/Jerks [2x20kg/2x12kg]

[20] Double Dead Cleans [2x20kg/2x12kg]

[20] Box Jumps [24"/18"]

[100] Double Under  / [300] Single Unders

[20] Push Ups

[20] Pull Ups

[20] Slam Balls [20#/14#]

[800m] Stationary Bike [L15/L12]

[20] Air Bells [16kg/10kg]

[20] Overhead Swings [24kg/16kg]

[20] Burpees

[400m] Run

[3.] Finisher

Mikko Couplet of:

Hollow Rocks

Superman Hold

*With a running clock perform HR’s for 30 sec, rest 15 sec, perform SH for 30 sec, rest 15 sec and so on for 6 minutes.

Post comments & scores…

 

Anyone recognize these?…

 

 

 

 

 

“Hector”[8/30]

Posted by Ross Gilling on August 29, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 4 comments

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[5] Barbell Press

[5] Burpees

*Alternate movements, rest 1-3 min b/w supersets.

[3.] Work Capacity

“Hector”

20, 16 & 12 reps of:

Double/Quadruple Sumo Deadlifts [104kg/72kg]

1 Arm Overhead Squats [32kg/20kg]

See previous scores here: 2/15

[4.] Finisher

3 rounds of:

[10] Toes to Bar

[20] Seated Twists [16kg/10kg]

[30] Sit Ups

Post comments & scores…

Kettle Brothers DP & Shawn

reunited

“Unbearable”[8/29]

Posted by Ross Gilling on August 28, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , . 4 comments

[1.] Warm Up

Body-weight

[2.] Strength/Skill

5 sets of:

[3] Weighted Pull Ups

[1] Kettle-Crawler Rope Pull

*Perform PU’s then immediately pull in the KBC, rest 1-3 min b/w supersets.

[3.] Work Capacity

“Unbearable”

On the minute:

[8] Push Ups

[6] Deck Squats

[4] Double Dead Power Cleans [2x28kg]

*Perform movements every minute until you can no longer keep up with the clock.

[4.] Finisher

100 unbroken reps of:

V Up Sit Ups

*Choose a rep scheme from: 10×10,5×20,4×25,2×50,1×100 reps, 10 minute time limit.

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Brayden’s first football game

“Snatcher”[8/27]

Posted by Ross Gilling on August 26, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , . Leave a Comment

[1.] Warm Up

Body-weight

[2.] Strength/Skill

5 sets of:

[5] Seated Box Jumps [max height]

[15 sec] Max Air Squats [max reps]

*Perform BJ’s then immediately max out on AS’s in 15 seconds, rest 1-3 min b/w supersets.

[3.] Work Capacity

“Snatcher”

For time:

[30] Double Dead Snatches [2x24kg/2x16kg]

*See previous scores here: 6/14

[4.] Finisher

20, 16 & 12 reps of:

Toes to Bar

Knees to Elbows

Jackknife Sit Ups

Post comments & scores…

Perry getting after some

handstand push ups

“Triple-Dub”[8/26]

Posted by Ross Gilling on August 26, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , . 1 comment

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[5] Double Front Squats or Barbell Front Squats

[15 sec] Stationary Bike Sprints [15/12]

*Perform FS’s then immediately jump on the bike and sprint for 15 sec, rest 1-3 min b/w supersets.

[3.] Work Capacity

“Triple-Dub”

Perform couplets 1,2 & 3 for time:

*C1: 16,12 & 8 reps of:

Double Floor Press [2x24kg/2x16kg]

Renegade Rows [2x24kg/2x16kg]

*C2: 16.12 & 8 reps of:

Ring Dips/KB Dips [elev. bu/elev.]

Pull Ups

*C3: 16,12 & 8 reps of:

Handstand Push Ups or Double Press [2x20kg/2x12kg]

Overhead High Pulls [24kg/16kg]

*There is no rest b/w couplets, once you’ve completed #1 move directly to #2 and so on.

*See previous scores here: 7/2

[4.] Finisher

Perform 8 rounds of:

Kettle Crawler Push [20sec work/20sec rest]

Post comments & scores…

Frankie’s on top of the world!…

Well, if the world were a 24″ box he would be.