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Sunday, December 30, 2012

12/30/2012

I. 800M Row
10 Squats/10 PVC Rollouts

II. 15 x
5 Pull ups (green band due to hand)
10 Push ups
15 Squats
25 Double unders
Time: 39:14

III. Stretch

Saturday, December 29, 2012

12/29/2012

I. 1000m Row
10 Squats/10 Arm Warm ups

II. 2 x
800m Row
30 Ring Rows
30 Front Squats (65#)
30 Toes to Bar (mod)
30 Power Cleans
Time: 31:14

III. Stretch and Walk at the Dog Park

Friday, December 28, 2012

12/28/2012

I. 1000m Row
10 Squats/10 PVC Rollouts/10 Lunges

II. 25 Push Press (15# DB)
75 Weighted Step ups
50 Push Press
50 Weighted Step ups
75 Push Press
25 Weighted Step ups
Time:14:44

III. Stretch

Wednesday, December 19, 2012

12/19/2012

I. 1000m Row
3 x 10 Squats/10 Lunges/10PVC Rollouts

II. 5 x
50 Double Unders
10 Push Presses (95#)
Time: 21:14

III. Stretch

Tuesday, December 18, 2012

12/18/2012

I. 8 min AMRAP
500m Row/10 PVC Rollouts/10 Squats

II. 15 minute Snatch build

III. 15 Snatches (55#)
400m Row
15 Snatches
400m Row
15 Snatches

Monday, December 17, 2012

12/17/2012

I. 500m Row
2 x 10 Squats/10 Mt. Climbers/10 PVC Rollouts

II. 4 Rounds 4 min AMRAP/1 min REST
4 Cleans (95#)
6 Burpees
9 Deadlifts

III. 3 x
 1 minute
O-Bar Rollouts
Plank Hold

12/16/2012

I. 1200m Run

II. 1500m Row
21 Squats/Burpees/Situps
1000m Row
15 Squats/Burpees/Situps
500m Row
9 Squats/Burpees/Situps

III. Unload 2000lbs matting off truck

Sunday, December 16, 2012

12/15/2012

I. 2.25 mile Run with Pups

II. 500m Row
3 x 10 PVC Rollouts/10 Squats

III. 24 Reps of
Deadlifts (135#)
Box Jumps
Wall Balls
Push ups
Box Jumps
Wall Balls
Cleans (75#)
Time: 12:15

12/14/2012

I. 1000m Row
3 x 10 PVC Rollouts
10 Squats/10 Lunges

II. Tabata 20:10 x 8
Ring Rows
Mt. Climbs
Lunges

III. AMRAP 20 minutes
400m ROW then
3 Rounds
5 Ring Rows
10 Push ups
15 Squats

Thursday, December 13, 2012

12/13/2012

I. 1000m Row
60 Lunges
40 Sit ups
20 Push ups
40 Sit ups
60 Lunges
500m Row

II. 20:10 x 8
Deadlifts (155#)
Reps = 32

III. Tabata Abs
20:10 x 8
Throw downs
Plank Holds
Leg Lifts

Tuesday, December 11, 2012

12/11/12

I. 500m Row
10 Squats/10 PVC Rollouts/10 Lunges Steps
II. 5 x 3 Shoulder Press
3 = 45#
3 = 65#
3 = 75#
3 = 85#
3 = 90#

III. 10 - 1
Power Clean lunge left and right (55#)
Burpee lateral bar jump
SDLHP

Monday, December 10, 2012

12/10/2012

I. 750m Row
3 x 10 Squats/10 PVC Rollouts/10 Lunges
500m Row

II. 20:10 x 8
PVC Rollouts
Leg Lifts
Squats

III. AMRAP 15 minutes
5 Ring Rows
7 Push Presses (75#)
9 Knees to Elbow (modified)

Sunday, December 9, 2012

12/09/2012

I. AMRAP 8 minutes
250m Row/10 Squats/10 3-ct Mt. Climbers/10 PVC Rollouts/10 Ring Rows

II. Partner WOD
4 rounds
50 Double Unders - Plank hold
40 Sit ups - Lunges
30 KB Swings (16kg) - Mt. Climbers
20 Box Jumps - Hollow rocks

Alternate movements between partner

III. Stretch

Saturday, December 8, 2012

12/08/2012

I. 500m Row
3 x 10 Squats

II. 20 reps of each
Wall Balls
Sit ups
Box Jumps
Push ups
Cleans
Double Unders
Thrusters (20# DB)
Ring Rows
OHS (45#)
KB Swings (16kg)
Push Press (65#)
Dips
SDLHP (65#)
Burpees
Back Squats (75#)
GHD Sit ups
Walking Lunges
Deadlifts (75#)
Knees to Elbows
Front Squats (75#)
Time: 35:14


III.  Coffee and a nap

Thursday, December 6, 2012

12/6/2012

I. AMRAP 8 minutes
250m Row
10 Squats
10 3 count Mt. Climbers
10 PVC Rollouts
10 Lunges

II. 3 x 10 Back Squats
5 = 45#
10 = 65#
10 = 85#
10 = 85#

III. 21-15-9
Box Jumps
Elevated Push ups
Double Unders
Time: 7:30

Tuesday, December 4, 2012

12/04/2012

I. 1200m Run
10 PVC Rollouts
10 Squats

II. 5 Front Squats (75#)
25 Pull ups
4 Front Squats
20 Pull ups
3 Front Squats
15 Pull ups
2 Front Squats
10 Pull ups
1 Front Squat
5 Pull ups
Time: 15:00+/-

III. Handstand Skills

Monday, December 3, 2012

12/3/2012

I. 1000m row
3 x
10 PVC rollouts/10 lunges/10push ups/10 squats

II. 5 Rounds
21 Weighted Step ups (25# DB)
15 Push Presses
9 Renegade Rows
Time: 15:00

III. Stretch

Saturday, December 1, 2012

12/1/2012

3 Rounds
1000m Row
50 Burpees
50 Box Jumps
400m Run
Time: 51:03

Thursday, November 29, 2012

11/29/2012

I. 3 x 500m Row
20 Lunge Steps
10 PVC Rollouts
20 Flutter Kicks

II. Deadlifts
3 = 115#
3 = 135#
3 = 155#
3 = 165#
3 = 175#

III. 21-18-15-12-9-6-3
Back Squats (65#)
Push ups
Ab Ball Toss (14#)

Wednesday, November 28, 2012

11/28/2012

I. 1000m Row
3 x 10 Squats/10 Push ups/10 Lunges

II. 5 x
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

III. Stretch

Tuesday, November 27, 2012

11/27/2012

I. 1000m Row
3 x 20 Lunges/15 Double Unders
10 Push ups/5 Pull ups

II. Back Squat
5 = 65#
5 = 85#
5 = 95#
5 = 105#

III. 2 minute running clock
2 x 30 Wall Balls
2 x 50 Squats
2 x 30 Sit ups

Sunday, November 25, 2012

11/25/2012

I. 1000m Row
3 x 20 Lunges/15 Double Unders
10 Push ups/5 Pull ups

II. 20 Minute AMRAP
3 Manmakers (20#)
10 OHS (45#)
Rounds = 8

III. Stretch

Saturday, November 24, 2012

11/24/2012

I. 3 x
500m Row
25 Squats
20 Sit ups
15 Lunges
10 PVC Rollouts

II. "Fran"
21-15-9
Thrusters (65#)
Pull ups
then
"Grace"
30 Clean and Jerks (95#)
Grace Time = 8:47

III. 100 Sit ups
Stretch

Friday, November 23, 2012

Thursday, November 22, 2012

11/22/2012 Turkey Day

I. 1000m Row
3 x 10 Push ups/20 Sit ups/10 Squats

II. AMRAP 20 minutes
400m Row
3 x
5 Pull ups
10 Push ups
15 Squats

III. 3 x 1 minutes each station
GHD Sit ups
Flutter Kicks
Sit ups

Wednesday, November 21, 2012

11/21/2012

I. 1000m Row
3 x 20 Squats
20 Plank Jacks
10 Push ups
10 Ring Rows

II. 5 x
11 one arm DB Snatches (35#)
12 one arm DB thrusters (35#)
11 Dead Hang Pull ups (blue band)
Time:17:05

III. Stretch

Tuesday, November 20, 2012

11/20/2012

I. 100 Jump Ropes
3 x
25 Squats
25 Sit ups
25 Mt. Climbers
25 Push ups

II. Push Press
5 = 55#
5 = 65#
5 = 70#
5 = 85#
5 = 95#

III. 30 Wall Balls
5 Shoulder Presses (75#)
30 Double Unders
5 Shoulder Presses (75#)
30 Wall Balls
5 Shoulder Presses (75#)
30 Double Unders
Time: 8:30

Sunday, November 18, 2012

11/18/2012

I. 3 x
500m Row
30 Lunge Steps
20 Sit ups
10 Push ups

II. Snatch
3 = 45#
3 = 55#
3 = 60#
3 = 65#
3 = 70#

III. 5 x
5 Power Cleans (75#)
10 Toes to Bar
15 Wall Balls
Time: 13:14

Friday, November 16, 2012

11/16/2012

I. 1000m Row
10 Squats/10 Push ups/10 Pull ups

II.
50 Pull ups
75 Sit ups
50 OHS (45#)
75 Double Unders
Time: 19:13

III. Stretch

Thursday, November 15, 2012

11/15/2012

I. 1000m Row
60 Lunges
40 Sit ups
20 Push ups
40 Sit ups
60 Lunges
500m Row

II. OHS
10 = 45#
10 = 50#
10 = 55#
5 = 65#
5 = 70#
5 = 65#

III. EMOTM 10 minutes
2 Cleans (65#)
4 Front Squats
4 Push Presses

Wednesday, November 14, 2012

11/14/2012

I. 1000m Row
2 x 10 Push ups/20 Squats/30 Sit ups

II. 3000m Row

III. Hot Shower (52 degrees in the gym)

Tuesday, November 13, 2012

11/13/2012

I. 3 x
500m Row
10 Push ups
20 Double Unders
30 Sit ups
20 Squats
10 Pull ups

II. Front Squats
3 = 45#
3 = 65#
3 = 75#
3 = 85#
3 = 95#

III. Tabata Abs 20:10 x 8
Sit ups
Flutter Kicks
Plank Holds

Monday, November 12, 2012

11/12/2012

I. 1000m Row
3 x 10 Lunges/Sit ups/Squats/Push ups

II.
AMRAP 2 minutes
KB Snatches (35#)
AMRAP 10 minutes
8 Lateral Box Jumps
16 Lunge Steps
24 Hand Release Push ups
AMRAP 2 minutes
KB Snatches

III. Stretch

Sunday, November 11, 2012

11/11/2012

I. 1200M Run
2 x 10 Push ups/20 Squats/30 Lunges

II. 5 x
200M Run
15 Sit ups
15 Lunges
15 Ring Dips (purple Band)
15 Squats
15 KB Swing (16kg)
Time: 24:31

III. Stretch

Saturday, November 10, 2012

11/10/2012

I. 1500m row
2 x
10 Push ups
20 Double Unders
30 Sit ups
20 Squats
10 Pull ups

II. 10 - 1
Ground to Overhead (65#)
O-bar Rollouts
Time: 14:31

Thursday, November 8, 2012

11/08/2012

I. 3 x
500m Row
20 Lunge Steps
15 Squats
10 Push ups

II. Deadlifts
3 = 115#
3 = 135#
3 = 145#
3 = 155#
3 = 165#

III. 21-15-9
Box Jumps
KB Swing (16kg)
SDLHP (65#)
Time: 9:30

Wednesday, November 7, 2012

11/07/2012

I. 1000m Row
3 x 10 Squats/10 Push ups/10 Lunge Steps

II. 21-18-15
KB Swings (16kg)
Knees to Elbows
Double Unders
Time: 11:13

III. Turkish Get Ups

Tuesday, November 6, 2012

11/06/2012

I. 1000m Row
3 x 5 Ring Rows/10 Double Unders/15 Squats

II. Back Squats
10 = 45#
10 = 75#
10 = 85#

III.
21-15-9
Power Cleans
Burpees
Push ups
Time: 11:40

Monday, November 5, 2012

11/05/2012

I. 1000m Row
2 x 10 Squats/20 Sit ups/10 Push ups/10 Lunge Steps

II. 6 x
15 Pull ups
100m Row
Time:16:04

III. Shoulder Stretching

Sunday, November 4, 2012

11/4/2012

I. 1000m Row
2 x 20 Sit ups/15 Lunge Steps/10 Push ups

II. Clean and Jerk 3 x 5
5 = 65#
5 = 75#
5 = 85#

III. Betty
5 x
12 Push Press (65#)
20 Box Jumps
Time: 8:55

Thursday, November 1, 2012

11/01/2012

I. 21-15-9
PVC Rollouts
Sit ups
Jump Ropes
Push ups

II. 3 x 10 Push Press
10 = 65#
10 = 75#
10 = 85#

III. 3 x
500m Row
21 KB Swings (16kg)
12 OHS (45#)
Time: 13:38

Wednesday, October 31, 2012

10/30/2012

I. 3 x
300m Row
5 Pull ups/15 Squats/20 Sit ups

II, Front Squats
2 x 10 (65#)
2 x 5 (75#)

III. 5 x
10 Deadlifts (115#)
10 Burpees
Time: 8:34

10/31/2012

I. 1500m Row
2 x 20 Squats/10 Push ups/10 Sit ups

II. 5 x
15 Walkin Lunge Steps (45# in racked position)
30 Double Unders
Time:15:09

III. 400m Row
100 Sit ups

Monday, October 29, 2012

10/29/2012

I. 1500m Row
3 x 20Squats/Push ups/Sit ups

II. Death by Thrusters
for 25 minutes
One thruster = minute one
Two Thrusters = minute two ...
until you can't do the number, then do
5 Burpees and start over

III. 30:15 x 4
O-Bar Rollouts
Plank Hold
Side Plank Hold L
Side Plank Hold R

Sunday, October 28, 2012

10/28/2012

I. 1500m Row
3 x 20 Squats/Push ups/Sit ups

II. Deadlifts
10 - 95#
10 - 105#
10 - 115#

III. 21-15-9
Box Jumps
Pull ups
Double Unders

Friday, October 26, 2012

10/26/2012

I. 750 Row
3 x 10 PVC Rollouts/10 Squats

II. 15-10-15-10-15
Cleans (85#)
Burpees
Time: 14:14

III. Stretch

Thursday, October 25, 2012

10/25/2012

I. 500m Row
3 x 10 PVC Rollouts/10 Squats

II. OHS 5 x 3 70#

III. 100 Double Unders
AMRAP 12 minutes
10 Burpees
15 SDLHP
20 Sit ups

IV. Stretch

Wednesday, October 24, 2012

10/24/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 Squats

II. 5 x
25 Jumping Squats (25#)
20 DB Push Press (25#)
15 Pull ups
Time: 25:19

III. Stretch

Tuesday, October 23, 2012

10/23/2012

I. 500m Row
3 x 10 PVC Rollouts/10 Squats

II. 3 x 3 Thruster 70#

III. 3 Rounds
40 Double Unders
25 Knees to Elbows
10 Deadlifts (125#)
Time: 18:48

Double Unders are still a challege but the only way they are getting better is through practice. It is a good winter skill to develop as you can wear long pants and shirt thereby reducing the whip marks on arms and legs.

10/22/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 Squats

II. 3 Rounds/1 min rest between rounds
Max reps
HSPU
Front Squats (65#)
Pull ups

III. 4 x 1 min at each station
Box Jumps
Ball Slams (20#)
Rocking Chairs (20# DB)

Sunday, October 21, 2012

10/21/2012

Partner WOD
50m Lunge Steps together
100 Push Ups
100 Double Unders (attempts count)
50 Knees To Elbows
100 Box Jumps
50 Overhead Squats (35#)
100 Sit ups
25 Pull ups
50m Lunge Steps - together

Break up the work any way you want.

Time: 31:05

Thursday, October 18, 2012

10/18/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 Squats

II. 4 Rounds
4 minutes AMRAP/1 minute REST
4 Cleans (95#)
6 Burpees
9 Deadlifts

III. Stretch

Wednesday, October 17, 2012

10/17/2012

I. 1000m Row
3 x 10 PVC Rolloouts/10 Squats

II. "Cindy"
AMRAP 20 minutes
5 Pull ups
10 Push ups
15 Squats

III. Stretch

Tuesday, October 16, 2012

10/16/2012

I. 1000m row
3 x 10 PVC Rollout/10 Squats

II. 3-3-3-3-3-3 Shoulder Press (85#)

III. AMRAP 15 minutes
10 KB Swings (16kg)
10 Box Jumps
10 Ring Dips (red band)

IV. 1 mile Run with pups

Monday, October 15, 2012

10/15/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 Squats
Deadlift warm up

II. "Diane"
21-15-9
Deadlifts (135#)
Handstand Push ups (modified)
Time: 10:30

III. Hamstring and Shoulder Stretching

Sunday, October 14, 2012

10/14/2012

I. 1 Mile Run/1000m Row
3 x 10 PVC rollouts/10 Squats

II. Ladders
1 -10 Burpees
10 - 1 Squats
10 - 1 KB Swings
1 - 10 Weighted Sit ups (25#)
5 - 1 Pull ups

III. Stretch

Friday, October 12, 2012

10/12/2012

Good video on Elbow pain and instability

10/12/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 Squats

II. Partner WOD
P1 holds handstand until no longer can hold
P2 max Box Jumps
Switch continue until reach a total of 100
P1 holds plank until no longer can hold
P2 max Hand Release Push ups
Switch continue until reach a total of 100

III. 100 Sit ups

Thursday, October 11, 2012

10/11/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 Squats

II. 30-20-10
Power Cleans (85#)
Ring Dips (red band)
Time: 10:39

III. Hamstring Stretch
Quad Smashing

Wednesday, October 10, 2012

10/10/2012

I. 1000m Row
10 Squats/10 PVC Rollouts

II. 5 x
20 Weighted Step ups (20# DB)
20 Push Press (45#)
120 Jump Ropes
Time: 17:36

III. Quad Smashing

10/09/2012

I. 1000m Row
3 x 10 Squats/10 PVC Rollouts

II. 5 x 5
OHS (65#)

Tabata 20:10 x 8
Squats
Sit ups
SDLHP

Friday, October 5, 2012

10/05/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 Squats

II. "Grace"
30 Clean and Jerks (95#)
Time: Lousy but at least I did it Rx

III. Quad Smashing
Hamstring Stretch

Thursday, October 4, 2012

10/4/2012

I. 1000m Row
2 x 10 PVC Rollouts/10 Squats

II. 25-20-15-10-5
KB Swings (16kg)
5-10-15-20-25
Wall Balls
Time: 8:24

III. Quad Smashing
Hamstring Stretch

Tuesday, October 2, 2012

10/02/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 Squats

II. Front Squat
5-5-3-3-1 (85#)

III. 21 Front Squat (65#)
63 Sit ups
15 Push Press
45 Sit ups
9 Front Squats
27 Sit ups
Time: 7:43

Monday, October 1, 2012

10/01/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 Squats

II. Filthy Fifty
50 of each
Box Jumps
Jumping Pull ups
KB Swings
Lunge Steps
Knees to Elbows
Push Press
Back Extensions
Wall Balls
Burpees
Double Unders
Time: 32:33

III. Stretch

Sunday, September 30, 2012

09/30/2012

I. 1200m Run

II. Team of 4
100 Push ups
200 Pull ups
300 Wall Balls
400 KB Swings

III. Hamstring Stretch

Saturday, September 29, 2012

09/29/2012

I. 1000m Row
3 x 10 Squatd

II. "The Chief"
5 Rounds 3 minute AMRAP/1 minute REST
3 Power Cleans (95#)
6 Push ups
9 Squats

III. Stretch

Thursday, September 20, 2012

09/20/2012

I. 500m Row
3 x 5 PVC Rollouts/10 Squats

II. 21 OHS (55#)
21 Wall Balls
400m Run
15 OHS
15 Wall Balls
400m Run
9 OHS
9 Wall Balls
Time: 14:10

III. Quad Smashing (2 min. each leg)
Hamstring Stretch
Shoulder Mobility

Wednesday, September 19, 2012

09/19/2012

I. 1000m Row
3 x 10 Squats/10 PVC Rollouts

II. 3 x
15 Hang Cleans (85#)
15 Burpees
Time: 8:35

III. 20:10 x 4
Plank/Side Plank L/R/Flutter Kicks

Tuesday, September 18, 2012

09/18/2012

I. 1200m Run
2 x 10 Squats

II. AMRAP 10 min
5 Weighted Sit ups
10 Push ups
15 Squats
REST 2 min
AMRAP 5 min
Burpees
REST 2 min
AMRAP 10 min
5 Pull ups
10 Box Jumps
15 KB Swings (16kg)

II. Hamstring Stretch (min. 2 minutes each side)

Monday, September 17, 2012

09/17/2012

I. 800m Row
3 x 5 PVC Rollouts/10 Squats

II. 21-18-15-12-9-6-3
DB Snatch L/R 25#
Toes 2 Bar
Time: 20:30

III. Psoas Stretch
Shoulder Mobility

Sunday, September 16, 2012

09/16/2012

I. 750m Row
10 Squats/10 PVC Rollouts

II. Team WOD (Team of 3)
Run together, split work
400m Run
50 Wall Balls/50 Push ups/50 Sit ups
400m Run
40 Wall Balls/40 Push ups/40 Sit ups
400m Run
30 Wall Balls/30 Push ups/30 Sit ups
400m Run
20 Wall Balls/20 Push ups/20 Sit ups
400m Run
10 Wall Balls/10 Push ups/10 Sit ups

III.
Quad Smashing
Hamstring Stretch

Thursday, September 13, 2012

09/13/2012

I. 1200m Run
10 Squats
Cleans
 
II. Partner WOD 10 minute AMRAP
2 heavy Cleans
4 Box Jumps
Partner holds a Handstand, switch. If drop from Handstand Hold 3 burpee penalty
 
III. Quad Smashing
Hamstring Stretch
 
 

Wednesday, September 12, 2012

09/12/2012

I. 750m Row
3 x 10 Squats/5 PVC Rollouts

II. 25 Burpees
800m Run
150 Wall Balls
800m Run
25 Burpees
Time: 27:18

III. Quad Smashing
Psoas Stretch

Tuesday, September 11, 2012

09/11/2012

9 - 11 WOD

2001m Row
11 Box Jumps
11 Thrusters
11 Burpees
11 Power Cleans
11 HSPU
11 KB Swings
11 Toes 2 Bar
11 Deadlifts
11 Push Jerks
2001m Row
Time: 30:32

Monday, September 10, 2012

09/10/2012

I. 1000m Row
20:10 x 4
Squats/PVC Rollouts

II. 5 Rounds
5 Back Squats (75#)
7 Burpees Box Jumps

5 Rounds
10 Pull ups
50 Sit ups

III. Mobility (10 minutes)

Sunday, September 9, 2012

09/09/2012

I. 1200m Run
15 minutes mobility

II. With a Partner 20 minute AMRAP
7 KB Swings
7 Burpees
7 Wall Balls
Alternate rounds with Partner
Rounds: 15 + 7 Swings

III. Stretch

Thursday, September 6, 2012

09/06/2012

I. 400m Run
1 x 10 Push ups/15 Squats/10 PVC Rollouts

II. Teams of 2
1000m Row (switching every 250m)
800m Run (400m each)
60 Box Jumps
60 Burpees
60 Box Jumps
800m Run
1000m Row
Time: 27:21

III. Stretch

Wednesday, September 5, 2012

09/05/2012

I. 400m Run
2 x 10 Push ups/15 Squats/10 PVC Rollouts

II. 4 Rounds
5 Power Snatches (65#)
10 BB Step ups
20 Burpees
On the 3rd minute, Overhead Hold with Barbell for 30 seconds
Time: 14:14

III. 400m Run
100 Flutter Kicks

Tuesday, September 4, 2012

09/04/2012

I. 500m Row
5 x 5 Push ups/10 Squats/15 Sit ups

II. 5 x 5 Push Press (95#)
3 x 3 Shoulder Press (85#)

III. 3 x
500m Row
21 Deadlifts
21 Step ups
Time: 14:32

Friday, August 31, 2012

08/31/2012

I. 1200m Run
3 x 5 Push ups/10 Squats/15 Sit ups

II. 5 x
15 Deadlifts (75#)
35 Sit ups

III. Stretch

Thursday, August 30, 2012

08/30/2012

I. 400m Run
3 x 5 push ups/10squats/15 sit ups

II. Partner WOD Teams of 2
10 KB Swings
10 Box Jumps
10 Burpees
200m Run together

Partner 1 completes KB Swings, Box Jumps and Burpees, while partner 2 holds plank. Run is together and then switch.

III. Stretch

Wednesday, August 29, 2012

Hand Tears

OUCH!!!
There is nothing like the feeling of doing tons of sweet kipping pull ups, chest to bars, or toes to bars. On the flipside there is nothing quite as terrible as tearing during one of these movements. The only thing that might be worse is knowing that you have one, two, or three rounds left of hand torture to make it through. In this post we’ll talk about preventing and caring for your tears.
Ok, let’s start with preventing tears. There are many schools of thought on how to prevent tearing. The most basic prevention method would be a Ped Egg or pumice stone. Use the Ped Egg/stone in the shower or soften your calluses in the sink with warm water and use the Ped Egg/stone to grind down your calluses. WARNING – Careful when using the Ped Egg/stone as you might shave your calluses too low and create a tear.
Ped Egg
Pumice Stone
I’ve seen a video of someone using wire clippers and a dremel to trim calluses. This seems a bit extreme and also may be dangerous.
YIKES!
Dremel
You can experiment with different files, stones, and callus filers and see what works for you. Lastly, Corn Huskers Lotion will help toughen your hands. Apply in the morning and evening after showering. This lotion is much better then the alternative that bare handed batters have been using for years to toughen their hands (pee). In the end we can only do so much to prevent tearing. If you’re doing lots of pull ups you are bound to tear at some point, but let’s do as much as we can to prevent that from happening.
Corn Huskers Lotion
Alright, now that we’ve addressed how to prevent tears let’s start talking about caring for your tears. First thing to do is complete the workout with the bloody stumps that used to be your hands. Kidding! If you’ve torn you need to immediately clean the cut with soap and water and this is a personal preference, pack it with salt and run warm water over it. Yes, it will hurt, but it helps the healing process. So toughen up buttercup. If there’s a flap of skin still attached try and tear it off or cut it off with a pair of sterile scissors. Next, apply some bacitracin and cover with a band aid. Be smart about your tears, don’t come back the next day and do some pull ups without covering your tear with first, a band aid and second, some type of tape or pre-wrap. The pictures below are everything you need to care for and WOD with a tear.
Step 1
Step 2
Step 3
I find that Band-Aid Tough Strips are the best for covering a tear. Specifically the “H” shaped ones as they will wrap around your finger. Only downside is that Band-Aid does not make a package of only “H” shaped band-aids.
Step 4

The final step is using tape or pre-wrap to cover the tear. If you find yourself having to get back on the pull up rig before your tear has healed completely I recommend making some tape grips. Here is a link for a video teaching you how to make the grips.
Tape Grip
Alright I think that about covers it. Now go out there and enjoy those pull ups, chest to bars, bar muscle ups, and toes to bar…tear free!

Tuesday, August 28, 2012

08/28/2012

I. 400m Run
5 x 5 Push ups/10 Squats/15 Sit ups

II. 5 x 3 OHS (65#)

III. 4 x
400m Run
20 Hand Release Push ups
20 Weighted Sit ups (25#)
Time: 16:10

THIS IS WHAT CROSSFIT IS!

Sunday, August 26, 2012

08/26/2012

I. 1 mile walk/Run
5 x
5 push ups/10 squats/15 sit ups

II. 3 x
15 Burpees
15 Hang Cleans (75#)
400m Run

III. 1 mile run

Tuesday, August 21, 2012

08/21/2012

I. 400m Run
5 x 5 pull ups/10 Squats/15 Sit ups

II. 5 x 3 Snatch (55#)

III. 5 x
9 Pull ups
9 SDLHP
9 Burpees
9 Snatches (45#)
Time: 19:15

Sunday, August 19, 2012

08/19/2012

I. 400m Run
5 x 5 Push ups/10 Squats/15 Sit ups

II. Partner WOD
Each person must complete
21-15-9
Wall Balls
Push ups
Thrusters
Box Jumps
KB Swings
While partner is working other is holding squat or plank (alternate)

III.  Extension of a Psoas

Monday, July 23, 2012

07/23/2012

I. 400m Run
10 PVC Rollouts
10 Squats

II. AMRAP 18 minutes
10 Burpees
10 Pull ups
10 Wall Balls
10 Box Jumps

III. Partner Cool down
100m Sand Bag Carry (pace setter)
2K Row
OH Sit ups
Switch when person doing sandbag carry is back.
Done when reach 2K.

07/22/2012

Color Run 2012
5K Run

Friday, July 20, 2012

07/20/2012

I, 1200m Run

II. EMOTM for 20 minutes
3 Pull ups
3 Burpees
3 Ball Slams

III. Stretch and Rolling

Tuesday, July 17, 2012

07/17/2012

I. 1200m Run
2 x 10 PVC Rollouts/10 Squats

II. 5 x 5 Front Squats (95#)

III, "Elizabeth"
21-15-9
Cleans (85#)
Ring Dips (purple band)
Time: 8:20

Monday, July 16, 2012

07/16/2012

I. 1200m Run
3 x PVC Rollouts/10 Squats/5 Good Mornings

II. AMRAP 20 minutes
5 Burpees
10 KTE
15 Shoulder to OH (65#)

III. tabata 20:10 x 3
Handstand Holds
Ball Slams
Ab Rollouts
Parlette Shoot Throughs
Squats

Sunday, July 15, 2012

07/15/2012

I. 1 mile Run
3 x 10 PVC Rollouts/10 Good Mornings/10 Squats

II. "Chipper"
10 OHS (45#)
10 Box Jumps
10 Thruster (65#)
10 Cleans
10 Toes to Bar
10 Burpee Pull ups
10 Toes to Bar
10 Cleans
10 Thrusters
10 Box Jumps
10 OHS
Time: 11:10

III. 3 x
3 Cleans (95#)
6 Burpees
9 Pull ups
Time: 5:13

IV. 2 Mile Run

Saturday, July 14, 2012

07/12/2012

I. 1200m Run
3 x 10 PVC Rollouts/10 Squats

II. 1000m Row
30 Cleans (85#)
50 Burpees
Time: 12:25

III. 5 x 3 Back Squat (105#)

07/14/2012

I. 400m Run
30 Squats/20 PVC Rollouts

II. 5 x
7 HSPU
7 Thrusters (65#)
7 Knees to Elbows
7 Deadlifts (125#)
7 Burpees
7 KB Swings (16kg)
7 Pull ups
Time: 29:02

Wednesday, July 11, 2012

07/11/2012

I. 400m run
10 PVC Rollouts/10 Squats/10 Ring Rows

II. 3 x
800m Run
50 Sit ups
25 Hand release push ups
Time : 20:50

III. Tabata 20 :10 x 8
Handstand Holds

Tuesday, July 10, 2012

07/10/2012

I. 1200m Run
3 x 10 PVC Rollouts/10 Squats

II. 5 x 5 Shoulder Press (90#)

III. 3 x
10 Push Press (85#)
10 KB Swings (16kg)
10 Box Jumps
Time: 6:40

Monday, July 9, 2012

07/09/2012

I. 1 mile Run
2 x 10 PVC Rollouts/10 OHS/5 Burpees/10 Sit ups/200m Run

II. 5 x
21 OH Lunges
21 Burpees
Time: 17:59

III. 1 mile run

Sunday, July 8, 2012

07/08/2012

I. 1 mile run
3 x 10 PVC Rollouts/10 Squats

II. 5 x
25 Push Presses (55#)
35 Squats
Time: 11:53

III. Tabata Abs 20:10 x 8
Sit ups
Plank Push ups
Plank l/r

IV. 1 mile run

Saturday, July 7, 2012

07/05/2012

I. 400m Run
3 x 10 PVC Rollouts/10 OHS

II. Snatch (5 x 3) 65#

III. 5000 lbs Ground to Overhead
85# x 59 reps
Time: 11:45

07/07/2012

I. 1 Mile Run
3 x 10 PVC Rollouts/10 OHS

II. 5 x
10 OHS
10 Pull ups
10 Box Jumps
200m Run
Time: 20:21
Even at 9 am the temp was over 85 degrees, pretty toasty :)

III. 1 Mile Run

Wednesday, July 4, 2012

07/04/2012

I. 1 mile Run
3 X 10 PVC Rollouts/10 Squats

II. 30 -20-10
Row (calories)
Toes to Bar
Wall Balls
KB Swings (16kg)
Time: 21:38

III. 1 mile run

Tuesday, July 3, 2012

07/03/2012

I. Bike Ride
3 x 10 PVC Rollouts/10 Squats

II. Partner WOD
500m Row (each person)
40-30-20
Hang Clean (85#)
Jerk
500m Row (eac partner)
Time: 24:22

III. Stretch
Bike Ride Home

Sunday, July 1, 2012

07/01/2012

I. 1 mile walk
400m Run
3 x 10 PVC Rollouts/10 Squats

II. 5 x 5
Rings Dips/HSPU

III. 5 x
12 Deadlifts (85#)
9 Power Clean
6 Push Jerks
Time: 12:22

IV. 1 mile Walk

Friday, June 29, 2012

06/29/2012

I. 400m Run
2 x 10 PVC Rollouts/10 OHS

II. 400m Run
50 Back Squats (75#)
50 Sit ups
400m Run
50 Front Squats (65#)
50 Sit ups
400m Run
50 OHS (45#)
50 Sit ups
400m Run
Time: 32:24

Thursday, June 28, 2012

06/28/2012

I. 400m Run
3 x 10 PVC Rollouts/10 Squats

II. OHS 5-3-2-2-1-1 (70#)

III. Partner WOD
200m Run together
50 Sit ups
25 Pull ups
25 Push ups
50 Deadlifts
50 Box Jumps
25 Pull ups
25 Push ups
50 Sit ups
200m Run

06/27/2012

I. 1200m Run
3 x 10 PVC Rollouts/10 Squats

II. Every 30 seconds = 100m Sprint x 10

III. AMRAP 15 minutes
10 Pull ups
100m Run
10 Push ups
100m Run

IV. 1 minutes of each:
Plank
Plank L
Plank R
Hollow Rock

V. 3 x 5 Snatch (60#)

Tuesday, June 26, 2012

06/26/2012

I. 400m Run
3 x 10 PVC Rollouts/10 Squats

II. Deadlifts 10 x 2 (185#)

III. Tabata Abs 20:10 x 8
Planks
Sit ups
Flutter Kicks
Plank/Sit ups

Monday, June 25, 2012

06/25/2012

I. 500m Row
2 x 10 PVC Rollouts/10 Squats

II. 2 x
20 OHS (45#)
200m Run
20 Toes to Bar
200m Run
20 Box Jumps
200m Run
20 Mt. Climbers
200m Run
Time: 21:30

III. Stretch/Roll

Sunday, June 24, 2012

06/24/2012

I. 400m run
3 x 10 Good Mornings/10 PVC Rollouts/10 Squats

II. 21-18-15-12-9-6-3
Hang Power Cleans (65#)
Push Press (65#)
Sit ups
Even Rounds = 400m Run before reps
Time: 22:34

III. Stretch

06/24/2012

Modifying the CrossFit WODs

CrossFit is gaining more and more popularity and luckily this is an unstoppable process. A total beginner of CrossFit training looks at the WOD posted on the CrossFit main site or some other affiliate website and gets scared. They think they will never be able to do this kind of work and give up on becoming part of the growing CrossFit family. Let’s take for example Fran: the beginner is not able to do 21 consecutive pull ups even if he/she has some background in strength training. Or Diane: not everyone can do 21 deadlifts with 225lbs.

If something is too heavy or too difficult, we just modify it to make it easy

This publication is intended to help everyone willing to taste the magic of CrossFit, because everybody regardless of his/her fitness level and experience is capable of CrossFitting. The key to being able to do almost every workout is  scaling and/or substituting. It is not a secret, that the main page (www.crossfit.com) WODs are designed for experienced advanced and high level CrossFit athletes, the newcomer and those with less experience or lower athletic level should scale the WODs. You may even find the check “Workout XXX: As Rx’d / Scaled” in many affiliate gym’s webpages and online WOD logs. “As Rx” means that the WOD is done as prescribed and the crossfitter who’s done it with some scaling marks it as “Scaled”.
To scale the workouts we simply decrease the weight, time, repetitions or rounds. Decreasing the weight is easier with barbell and dumbbell exercises – we just put fewer/lighter plates on the barbell or take lighter dumbbells. It is more complicated when doing body weight stuff like pull ups or push ups. But that is where the resistance bands can help a lot. We can use a lower box for box jumps and so on. When a WOD is with fixed reps we can decrease their number. When we have an AMRAP (As Many Rounds As Possible) WOD we decrease the time (Cindy for 15 minutes for example).
Here is a list of the most used exercises and how to scale them:
Use lighter weight for: barbell and dumbbell exercises (squats, deadlift, thruster, sumo deadlift high pull, etc.)
Use bands for: pull ups, dips, HSPUs, push ups, etc.
Use lower box for: box jump and step up.
Use lighter med ball for the wall ball.
To substitute an exercise we choose a similar, but easier version. Substituting gives as the freedom to do a given WOD regardless how hard it seems. We do burpees without the push up part, substitute the muscle up with three pull ups and three dips or the box jump with step up. The possibilities are almost endless – just use the list below and your imagination.
Burpees: do a burpee without the push up.
Double unders: do two singles for a double under or perform a tuck jump.
Handstand pushups: the novice not capable of doing any HSPU should substitute them with static handstand hold for a specific time.Another good subs are HSPUs with some plates under the head for shorter ROM (Range of Motion) and inclined push ups.
Knees to elbows: just bring knees as high as you can.
L-sits: tuck L-sits or any other L-sit progression.
L-pull up: sub them with a strict pull up followed by a straight hanging leg raise.
Muscle ups: sub them with 3 pull ups + 3 dips. The best sub is 3 chest to bar false grip ring pull ups + 3 deep ring dips.
Pistols: lower your body to a box or do an air squat with a jump as high as you can.
Push ups: do them on knees, incline or with reduced ROM.
Pull ups: do body rows on rings or a bar, jumping pull ups or negatives.
Ring dips: do static holds on rings or 3 dips on the dip bar.
Rope climbing: do a towel pull up for each foot of the rope’s length.
Row on Concept2: every 10m equals one rep SDLHP with 45lbs for men and 30lbs for women.
Wall ball: wall ball with a basketball

From the kid to the 50+ old

Our needs “differ by degree, not kind” said coach Greg Glassman, the founder of CrossFit. That makes kids and 50+ old, overweight out of shape and those with higher fitness level, novices and experienced athletes from different sports equal in their ability to do CrossFit WODs. Although the scaling is an important aspect of  CrossFit itself, it is often misinterpreted. Before delving more into it we’ll take a short break with an example from a CrossFit affiliate gym:
Let’s take a random WOD and 5 different profiles from the average gym.
Jack
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Profile 1:
A 30 y.o. mum getting back in the gym after her lovely baby was born. She weights 168lbs and hasn’t been training for almost a year.
Profile 2:
A 20 y.o. MMA fighter weighting 186lbs and in perfect shape.
Profile 3:
A 40 y.o former power lifter weighting 238lbs.
Profile 4:
A 50 y.o. woman with no previous experience in any sport.
Profile 5:
A 16 y.o. boy in love with CrossFit for half a year but still not capable of doing the WODs As Rx.

This WOD can be scaled as follows:

115 pound Push press, 10 reps -> we can decrease the reps and/or the weight of the barbell
10 KB Swings, 1.5 pood -> we can decrease the reps and/or use a lighter kettlebell10
Box jumps, 24 inch box -> we could decrease the reps and/or the height of the jump box
The appropriate scaling for  WOD for our 5 trainees is:
Profile 1:
Complete as many rounds as possible in 12 minutes of:
45 pound Push press, 10 reps
10 KB Swings, 1 pood
8 Box jumps, 12 inch box
Profile 2:
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Profile 3:
Complete as many rounds as possible in 15 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Profile 4:
Complete as many rounds as possible in 10 minutes of:
45 pound Push press, 8 reps
8 KB Swings, 0.5 pood
8 Box jumps, 12 inch box
Profile 5:
Complete as many rounds as possible in 20 minutes of:
75 pound Push press, 10 reps
10 KB Swings, 1 pood
10 Box jumps, 18 inch box
Regardless of how difficult a CrossFit WOD looks now you know how to modify it to fit best your athletic level. That is the key which helps you always get the maximum benefit of every WOD. Don’t be scared – be prepared!
3-2-1
Go!

Friday, June 22, 2012

06/22/2012

"Kelly"
5 x
400m Run
30 Wall Balls
30 Box Jumps (mod. Step Ups)
Time: 31:46

Thursday, June 21, 2012

06/21/2012

I. 200m Run
3 x PVC Rollouts/10 OHS

II. Thruster
3 - 2 - 1 - 1 - 1 (95#)

III. 7 x
15 Power Cleans (65#)
15 KB Swings (16kg)
100m Run
Time: 16:22

Wednesday, June 20, 2012

06/20/2012

I. 400m Run
3 x 10 squats/10 pvc rollouts
5 x 30 sec row/30 sec rest
1:00 burpees/1:00 rest

II. With a partner and one partner working at a time:
300 Lunge Steps
1200m Run with 14# med ball
100 Burpees
Time: 22:28

III. Stretch

Tuesday, June 19, 2012

06/19/2012

I. 3 x 10 Squats/10 PVC Rollouts

II. 800m Run
then 10 - 1
Deadlifts (125#)
Toes to Bar (unbroken sets)
the 800m Run

III. 800m run
Stretch

Monday, June 18, 2012

06/18/2012

I. 1200m Run

II. "Jack"
AMRAP 20 Minutes
10 Push Presses (75#)
10 KB Swings (16 Kg)
10 Box Jumps
Rounds = 9 + 3 push presses

III. Tabata 20:10 x 8
KB Sit ups

Sunday, June 17, 2012

06/17/2012

I. 1.5 mile run
2 x 10 PVC Rollouts/10 Squats

II. Partner WOD
with a partner
AMRAP 20 Minutes
15 Squats
10 Pull ups
5 Ring Dips
One person working at a time
P-1 completes round
P-2 wall sit/sit ups alternating each round
Completed = 11 rounds

III. 200m Run/Stretch

Saturday, June 16, 2012

06/14/2012

I. 1200m Run
3 x 10 Squats/10 PVC Rollouts

II. Back Squats
5-3-2-2-1-1-1-1 (115#)
Frustrated as my hamstring still hurts preventing me from increasing weight.

III. Tabata 20:10 x 8
Push ups
Planks
L-Sits

06/13/2012

I. 500m Row
3 x 10 Squats/10 PVC Rollouts

II. 800m Run
20 Burpees
400m Run
20 Pull ups
200m Run
20 Plyo Push ups
Time: 14:35

III. 100 Sit ups

Tuesday, June 12, 2012

06/12/2012

I. 1200m Run
2 x 10 PVC Rollouts/10 Squats

II. 3 x
400m Run
15 Power Cleans (65#)
15 Ring Dips

III. 4 x
5 O-Bar Rollouts
25 Sit ups

06/11/2012

Crossfit Endurance

10 minutes Spin

Shoulder Press
5-3-2-2-2-1-1-1 (100#)

3 X
20 Weighted Step ups (20# DB)
10 Ground to Shoulder (35# Sandbag)
Sprint with Sandbag

1 Mile Run

25 GH Back Extentions
100 4 count Flutter Kicks
50 Toes to Bar

Monday, June 4, 2012

06/04/2012

I. 400m Run
30 PVC Thruster
10 PVC Rollouts

II. Running Fran
400m Run
21 Thrusters/21 Pull ups
300m Run
15 Thrusters/15 Pull ups
200m Run
9 Thrusters/9 Pull ups
45#
Time: 14:30

III. Mobility

Sunday, June 3, 2012

06/03/2012

I. 2 mile Run
3 x 10 Squats/10 PVC Rollouts

II. Front Squats
3 x 3 95#

III. 5 Rounds
400m Run
10 Deadlifts (125#)
10 Wall Balls
Time: 20:30

Friday, June 1, 2012

05/31/2012

I. 400m Run
3 x 10 Squats/10 PVC Rollouts

II. Team WOD
Team of 4 complete 4 Rounds:
P1 = pace setter 400m Run
P2 = Max Thrusters
P3 = KB Push Press (switch arms as needed)
P4 = REST
Time: 32:15

III. Stretch

Wednesday, May 30, 2012

05/30/2012

I. 1200m Run
2 x 10 Squats/ 10 PVC Rollouts

II. 100 Goblet Squats (25# KB)
80 KB Swings
60 KB Sit ups
40 KB Snatches
20 Windmills
10 KB Burpees
Time:16:30

III. 400m Run

05/29/2012

I. 1200m Run

II. Shoulder Press
5 x 3 (95#)

III. 21-15-9
Front Squats (65#)
Burpees
Pull ups
Time: 15:35

Sunday, May 27, 2012

05/27/2012

I. 1200m Run
2 x 10 OHS/10 PVC Rollouts

II. 30-20-10
OHS (55#)
Push ups
Pull ups
Time: 17:30

III, 1200m Run

Saturday, May 26, 2012

05/25/2012

I. 400m Run
Tabata 20:10 x 8
Squats/Push ups/PVC Rollouts

II. In teams of three
AMRAP 18 minutes
10 Push Jerks (65#)
Burpees
Sit ups
Person #1 does push jerks, when complete, everybody moves to next station.  Person doing push jerks is essentially the time keeper.

III. 2 x 200m Indian Run

Thursday, May 24, 2012

05/24/2012

I. 400m Run
3 x 10 PVC Rollouts/ 10 Squats

II. Push Press
5-3-3-3-2-2-2-1-1-1 (115#)

III. 3 x
10 Clean and Jerks (95#)
400m Run

05/23/2012

I. 400m Run
3 x 10 PVC Rollouts/ 10 Squats

II. Fight Gone Bad
3 x 1 minute at each station with one minute rest
Wall Balls
SDLHP
Box Jumps
Push Press
Row (calories)

III. 2 x 200m Run/25 Sit ups

Tuesday, May 22, 2012

05/22/2012

I. 400m Run
2 x 10 PVC Rollouts/10 Squats

II. Front Squats
5-5-3-3-2-1-1 (115#)

III. AMRAP 15 minutes
10 Burpees
5 Pull ups
10 Wall Balls
5 Ring Dips

Sunday, May 20, 2012

05/20/2012

I. 2 mile Run
2 x 10 PVC Roolouts/10 OHS

II. 5 x
9 Push ups
15 Wall Balls
21 KB Swings

III. Stretching and Rolling

Saturday, May 19, 2012

05/18/2012

I. 400m Run
Tabata 20:10 x 8
Squats/PVC Rollouts/Lunges

II. 50% max rep
30 Deadlifts (105#) would have gone heavier but there were no more weights
Building Run
30 Clean and Jerks (75#)
Building Run
30 Snatches (55#)

III. Stretch

Friday, May 18, 2012

05/17/2012

I. 400m Run
3 x 10 PVC Rollouts/10 OHS

II. OHS 5 x 5 (75#)

III. 10 - 1
Deadlifts (125#)
15 Squats between Rounds
Time: 11:00

Tuesday, May 15, 2012

05/15/2012

I. 200m Run
3 x 10 PVC Rollouts/10 OHS

II. 5 x 5 Back Squats (95#)

III. 5 x using one bar 65#
5 Deadlifts
10 SDLHP
15 Hang Cleans
20 Push Presses
Time: 20:00

Sunday, May 13, 2012

05/13/2012

I. 1200m Run
3 x 10 PVC Rollouts/10 OHS

II. Deadlifts 5 x 5 (155#)

III AMRAP 15 minutes
5 Pull ups
7 Push Presses (65#)
9 KTEs

Saturday, May 12, 2012

05/11/2012

I. 200m Run
3 x10 PVC Rollouts/10 OHS

II. 10 - 1
Thrusters (65#)
Push ups
American KB Swings
Time: 15:30

III. Shuttle Runs

05/10/2012

!. 400m Run
Tabata 20:10 x 8
OHS
Lunges

II. Squat Cleans (105#)

III. Tabata Abs 20:10 x 8
GHD Sit ups
GHD back Extensions
Plank Holds

Thursday, May 10, 2012

05/09/2012

I. 1200m Run
3 x 10 PVC Rollouts/10 OHS

II. EMOTM 15 minutes
3 Push ups
Bar Complex - Deadlift, Hang Cleaan, Front Squat, Push Press, Back Squat, Push Press (65#)

III. 7 minutes
Sit ups
Sprints

05/08/2011

I. 1200m Run
Tabata 20;10 x 8
Squats
PVC Rollouts

II. OHS
5-5-3-3-2-1-1 (85#)

III. 4 x
7 Hang Snatch
10 Wall Balls

Monday, April 30, 2012

04/30/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS
Skill: Butterfly Pull up

II.  AMRAP 20 minutes
Max Deadlifts (135#) 6 - 7 - 8 - 9 - 9 - 10 (took a while to get warmed up)
200m Run
10 Push ups

III. Tabata 20:10 x 8
Sit ups (total 116)

Sunday, April 29, 2012

04/29/2012

I. 2K Row
3 x 10 PVC Rollouts/10 HHS

II. Skill: 15 minutes max Clean and Jerk (110#)

III. Partner WOD
Run 200m together then
KB Swings
Sit ups
Pull ups
Push ups
Double Unders
Run 200m together
Partner 1 does 1 minute at KB Swings, while Partner 2 counts, then Partner 1 does 1 minute...

04/28/2012

I. 2K Row
3 x 10 PVC Rollouts/10 OHS

II. 4 x
20 Box Jumps
15 Burpees
10 Deadlifts (125#)
Time: 14:35

III. 25 Wall Balls
100 Sit ups

Wednesday, April 25, 2012

04/25/2012

I. 700m Row
3 x 10 PVC Rollouts/10 OHS
Skill: Butterfly Pull up

II. 5 x
Chose one bar movement each round, can not repeat:
5 Deadlifts, Push Press, Cleans, Push Jerks, Front Squats (75#)
10 O- bar Rollouts
400m Run
Time: 19:28

III. 100 KB Swing (16Kg)
Time: 2:28

04/24/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS

II. Front Squats
5 - 5 - 3 - 2 - 1 - 1 (110#)

III. Tabata 20:10 x 8
Row
Sit ups
Wall Balls

Sunday, April 22, 2012

04/22/2012

I. 2 x 200m Roun
3 x 10 PVC Rollouts/10 OHS

II. Push Press
5 - 5 - 3 - 2 - 1 - 1 (115#)

III. 3 x
30 Back Squats (75#)
30 KB Swings (16 Kg)

Saturday, April 21, 2012

04/21/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS

II. 10 - 1
Cleans (65#)
Push ups
Squats
Box Jumps
HSPU

III. Stretch

04/19/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS

II. Back Squat
5 - 5 - 3 - 2 - 1 - 1 (125#)

III. 10 - 1
OHS (55#)
Even = 10 Sit ups
Odd = 10 Push ups

Wednesday, April 18, 2012

04/18/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS
Skill: Butterfly Pull up

II. 5 x
200m Row
10 Thrusters
20 Double Unders
1 mile Run

III. Stretch

04/17/2012

I. 1500m Row
3 x 10 PVC Rollouts/10 OHS

II. 5-5-5-5-3-3 OHS (80#)

III. 1 mile Run
100 Sit ups

Friday, April 13, 2012

04/11/2012

I. 2000m row
3 x 10 PVC Rollouts/10 OHS

II. AMRAP 12 minutes
21 SDLHP (65#)
15 Wall Balls
9 Burpees

III. Shuttle Runs

04/13/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS

II. EMOTM 20 Minutes
1 Squat clean (75#)
2 Push Jerks
3 Power Cleans

III. Stretch

Tuesday, April 10, 2012

04/10/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS

II. 3 x 10 Deadlifts (95/125/145)

III. 15-12-9-6-3
Snatch (45/55#)
Burpees
Time: 8:55

Monday, April 9, 2012

04/09/2012

I. 2000m Row
3 x PVC Rollouts/10 OHS (PVC to 35#)

II. 3 x 1 minute at each station with 1 minute REST
Row
Wall Balls
Box Jumps
KB Swings (16kg)
Hang Power Cleans (75#)

III. Stretch

04/08/2011

I. 2000m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Partner WOD
400m Run w/25#/Partner ran, I rowed 700m
50 Push ups
50 Box Jumps
50 Thrusters (65#)
400m Run/700m Row
50 KTE
50 Burpees
50 Lunges
400m Run/700m Row
One person working at a time.
Time:30:00

III. Stretch

Sunday, April 8, 2012

04/05/2012

I. 2000m Row
3x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Snatch 5 x 1 + 3 OHS (70#)

III. Tabata 20:10 x 8
Squats
Sit ups

04/03/2011

I. 2000m row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. 3 x 3 Shoulder Press (95#)

III. 3 x
10 Deadlifts (135#)
50 Double Unders

Monday, April 2, 2012

04/02/2012

I 2000m Row
3 x 10 PVC Rollouts/10 PHS/10 Good Mornings

II. EMOTM 15 minutes
2 Front Squats (95#)
1 Box Jump

III. Partner Med Ball Tosses

Sunday, April 1, 2012

04/01/2012

I. 2000m Row

II. Annie
50-40-30-20-10
Double Unders
Sit ups

III. Stretch

Saturday, March 31, 2012

03/31/2012

I. 2000m Row

II. AMRAP 10 minutes
15 Push Press (65#)
10 Squats
5 Burpees
REST 1 min.
AMRAP 10 minutes
30 Push Press (45#)
20 Squats
10 Burpees

III. Coffee

Friday, March 30, 2012

03/30/2012

I. 200m Row
10 PVC Rollouts/10 OHS/10 Good Mornings

II. 4 Rounds
40 Sit ups
30 Push ups
20 Pull ups
10 Front Squats (65#)
Time: 30:00

III. Stretch

03/29/2012

I. 750m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. 5 x 5 Deadlifts (175#)

III. AMRAP 8 minutes
5 Ring Dips
10 Ring Rows
15 Weighted Sit ups

03/28/2012

I. 750m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. 5 x
27 Box Jumps
20 Burpees
11 Snatches (45#)
Time: 18:56

III.
400m Run

Tuesday, March 27, 2012

03/27/2012

I. 750m Row
3 x 10 PVC Rollouts/10 OHS/10 Good mornings

II.
3 x 1 Shoulder Press (100#)
3 x 3 Push Press (100#)
5 x 5 Push Jerk (90#)

III. 100 Situps

03/26/2012

I. 750m Row
3 x 10 PVC Rollout/10 OHS/10 Good Mornings

II.
1000m Row
70 KB Swings (16kg)
35 Toes to Bar
15 Hang Squat Clean Thrusters

III. Stretch

Tuesday, March 20, 2012

03/19/2012

I. Building Run
3 x PVC Rollouts/10 OHS/10 Good Mornings

II. EMOTM until reach 100
3 Burpees
Max Pull ups
Time 16:20

III. Turkish Get ups Skills

03/20/2012

I. 400m Run
10 PVC Rollouts/10 OHS/10 Good Mornings

II. 10 x 2
Thrusters
45# - 85#

My quads were incredibly sore from all the Wall Balls on Sunday

III. 2 x
100m Run
10 Ring Dips
10 Push ups

03/18/2012

I. Run 400m
3 x 10 PVC Rollout/10 OHS/10 Good Mornings

II. Open WOD 12.4
150 Wall Balls
90 Double Unders
30 Muscle Ups
Score: 169

III. 400m Run

Tuesday, March 13, 2012

03/13/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Morning

II. Death by Deadlift
minute 1 = 1 deadlift (145#)
minute 2 = 2 Deadlift
minute 3 = 3 Deadlift
etc.

III. Stretch

Sunday, March 11, 2012

03/11/2012

I. 100m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Open WOD 12.3
AMRAP 18 minutes
15 Box Jumps
12 Push Presses
9 Toes to Bar
Score: 179

III. Stretch

Friday, March 9, 2012

03/09/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. AMRAP 20 minutes
1 minute at each station
Box Jumps
Push Press (75#)
Toes to Bar

III. Stretch

Thursday, March 8, 2012

03/08/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. OHS
5 x 45#
5 x 50#
5 x 55#
5 x 65#
5-5-5-5-5 (70#)

III. 21-15-9
Box Jumps
Push Press (75#)
Toes to Bar

03/07/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. 500m Row (2:00)
AMRAP 5 minute
5 DB Cleans (25#)
10 Box Jumps
15 Squats
AMRAP 5 Minute
Pull up Progression (Step 3)

III. Tabata Planks 20:10 x 8
Plank
Plank Side Left
Plank Side Right

03/06/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. "The Chief"
5 Rounds 3 minutes on, 1 minutes REST
3 Power Cleans (95#)
6 Push ups
9 Squats
Score = 15

III. Pull up Progression

Sunday, March 4, 2012

03/04/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Snatch (Open WOD 12.2)
10 minutes to complete as many reps as possible:
30 x 45#
30 x 75#
Total = 60 (took approx. 8 minutes but next weight was 100#)

III. Stretch

Friday, March 2, 2012

03/02/2012

I. 3 Rounds
10 PVC Rollouts/10 OHS/10 Good Mornings

II.  Tabata Twist
25 Pull ups
50 Push Ups
75 Sit ups
100 Squats

Using 20 sec. on 10 sec. REST move through each movement.  Complete each movement as Rxed before moving on.  16 minute CAP!

III. Snatch

Thursday, March 1, 2012

03/01/2012

I. 750m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Push Press
5 x 45#
5 x 65#
5 x 75#
5 x 95#
5 -5 - 5 - 5 -5 (100#)

III. 5 Rounds
10 Weighted Sit ups (25#)
15 KB Swings (16kg)
Time: 4:21

Wednesday, February 29, 2012

02/29/2012

I. 750m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. 21-18-15-12-9-6-3
Weighted Step ups (25# DBs)
Push Press
Burpees
Time: 19:34

III.  Mobility - Squat Cycle

Tuesday, February 28, 2012

02/28/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Front Squats
5 x 45#
5 x 65#
5 x 85#
5 x 95#
5 -5- 5- 5- 5 (90#)

III. Pull Up Progression Step 2
2 -2 - 1- 1- 1
Mobility - Squat Cycle

Monday, February 27, 2012

02/27/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. 3 Rounds
5 each arm KB Push Press (16 Kg)
10 KTE
15 Wall Balls
20 Double Unders
Time: 10:30

III. Mobility WOD - Squat Cycle

I felt great after doing these, give it a try.

Sunday, February 26, 2012

02/26/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. AMRAP 7 minutes (2012 Crossfit Games WOD #1)
Burpees
Score: 80

III. 15-10-5
Pull ups
Overhead Med Ball Step up
Ring Rows
Overhead Med Ball Step up

Friday, February 24, 2012

02/23/2012

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Push Jerk
3 x 45#
3 x 65#
3 x 85#
3 x 95#
3 -3- 3- 3- 3 100#

III. AMRAP 12 minutes
30 Weighted Sit ups
15 Ring Dips

02/24/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. "300"
25 Pull ups
50 Deadlifts (105#)
50 Push ups
50 Box Jumps
50 Windshield Wipers
50 Clean and Jerks
25 Pull ups
Time: 27:34

III. Stretch

Wednesday, February 22, 2012

02/21/12

I. 1000m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. 21-15-9
KB Snatch l/r
Toes to Bars

III.
Turkish Get ups
Windmills

Tuesday, February 21, 2012

02/20/2012

I. 500m Row
10 PVC Rollouts/10 OHS/10 Good Morning

II. Deadlifts
5 x 45#
5 x 95#
5 x135#
5 x 155#
5 - 5- 5- 5- 5 (155#)

III. 90 KB Swings
Pull up Progression 2-2-1-1-1

Sunday, February 19, 2012

02/19/2012

I.500m Row
10 PVC Rollouts/10 OHS/10 Good Mornings

II. Shoulder Press
3 x 45#
3 x 65#
3 x 85#
3 x 95#
3 -3- 3- 3- 3 95#

III. 18-15-12-9-6-3
SDLHP 65#
Sit ups
KB Swings 16kg
1 Clean and Jerk between each movement
Time: 12:10

Thursday, February 16, 2012

02/16/2012

I. 750 m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Back Squat
5 x 45#
5 x 65#
5 x 85#
5 x 95#
5 -5- 5- 5- 5 (100#)

III. AMRAP 10 minutes
3 Ground to Overhead (95#)
6 Push ups
9 Sit ups

Wednesday, February 15, 2012

02/15/2012

I. 3 x 200m Row
10 PVC Rollouts/10 OHS/10  Good Mornings

II. Fight Gone Bad
3 Rounds
One minute at each station, one minute REST between rounds
Wall Balls
SDLHP (75#)
Box Jumps
Push Press (75#)
Row (calories)

III. Stretch

Tuesday, February 14, 2012

02/13/2012

I. 3 x 200m Row
10 PVC Rollouts/10 OHS/10 Good Mornings

II. Snatch
3 x 15#
3 x 35#
3 x 45#
3 -3 - 3 -3 -3 (50#)

III. AMRAP 7 minutes
7 Toes to Bar
7 Burpees

Monday, February 13, 2012

02/12/2012

I. 500m Row
3 x 10 PVC Rollouts/10 OHS/10 Good Mornings

II. Push Press
5 x 45#
5 x 65#
5 x 85#
5 x 95#
5 - 5 - 5 - 5 - 5 (95#/last 5 100#)

III.
2K Row
50 Wall Balls
1K Row
35 Wall Balls
500m Row
20 Wall Balls
Time: 24:30

02/13/2012

I. 3 x 200m Row
10 PVC Rollouts/!0 OHS/10 GoodMornings

II. Tabata 20:10 x 8
Burpees
Double Unders
REST 2 minutes
DB Cleans (25#)
Box Jumps
REST 2 minutes
KB Swings (16kg)
Push ups

III. Pull up Progression 1-1-1-1-1

Friday, February 10, 2012

02/10/2012

I. 1000m Row
10 PVC Rollouts/10OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10OHS/10 Good Mornings w/15#
10 PVC Rollouts/10OHS/10 Good Mornings w/45#

II. 3 Rounds
One minute at each station; one minute REST after each round
Wall Balls
Deck Squats
Weighted Step ups (25# DB)
Manmakers (25#DB)
ROW
Score=167

III. Stretch

Thursday, February 9, 2012

02/09/2012

I. 1000m Row
10 PVC Rollouts/10OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10OHS/10 Good Mornings w/15#
10 PVC Rollouts/10OHS/10 Good Mornings w/45#

II. OHS
5 x 15# bar
5 x 35#
5 x 45#
5 x 55#
5- 5- 5-5 -5 (55#)

III. Pull up progrssion
1-1-1-1-1

Wednesday, February 8, 2012

02/08/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. EMOTM 20 minutes
5 Elevated Push ups
7 Step ups
7 Butterfly Sit ups

III. Stretch

02/07/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. CLEANS
5 x empty bar
5 x 65#
5 x 85#
5 x 95#
5 -5 -5 -5 -5 (100#)

III. 21-15-9
O-bar Rollouts
Windshield Wipers

02/06/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II.
20 DB Thrusters (20#)
5 Burpee Pull ups
15 DB Thrusters
5 Burpee Pull ups
10 DB Thrusters
5 Burppe Pull ups
5 DB Thrusters
5 Burpee Pull ups
Time: 7:44

III. Tabata 20:10 x 8
Plank
Left side plank
Right side plank

Sunday, February 5, 2012

02/05/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. Deadlifts
3 x empty bar
3 x 75#
3 x 105#
3 x 135#
3 -3-3-3-3 (165#)

III. 15 minute AMRAP (Partner)
Row
KB Swings

02/03/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. Partner WOD
10 - 1
Ring Dips
Ring Rows
American KB Swings
Lunges
Push ups
Squats

III. 100 Sit ups

02/02/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. Split Jerk
3 x empty bar
3 x 50%
3 x 75%
3 x 85-90%
3-3-3-3-3 (100#)

III. Pull up Progression

02/01/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. Handstand Skills

III. 4 Rounds
25 Cleans (75#)
2 Wall Climbs
25 Wall Balls (20#)
2 Wall Climbs
Time: 23:00

01/31/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. Thrusters
3 x empty bar
3x 50%
3x 75%
3x 85-90%
3-3-3-3-3 (75#)

III. Pull up progression

01/29/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
 10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
 10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. 3 Rounds
12 Deadlifts 125#
20 Pull ups
12 Clean and Jerks 75#
20 Knees to Elbows

III. Stretch

Thursday, January 19, 2012

01/19/2012

I. 500m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15
10 PVC Rollouts/10 OHS/10 Good Mornings w/45
3 x 5 Ring Rows

II. Cleans
5 x empty bar
5 x 65#
5 x 85#
5 x 95#
5-5-5-5-5 (95#)

III. 5 Rounds
12 Push Press (45#)
20 Step ups

Wednesday, January 18, 2012

01/18/2012

I. 1000m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. EMOTM 25 minutes
1 Full Squat Snatch (45#)
20 Sit ups

III. Stretch

01/17/2012

I. 1250m Row
10 PVC Rollouts/10 OHS/10 Good Mornings w/PVC
10 PVC Rollouts/10 OHS/10 Good Mornings w/15#
10 PVC Rollouts/10 OHS/10 Good Mornings w/45#

II. Deadlifts
5 x empty bar
5 x 95#
5 x 115#
5 x 135#
5-5-5-5-5 (145#)

III. 21-15-9
Weighted Step ups (30# KB)
KB Swings (32kg)
SDLHP

Monday, January 16, 2012

01/16/2011

I. 1250m Row
10 Squats/5 PVC Rollouts/10 Good Mornings w/PVC
10 Squats/5 PVC Rollouts/10 Good Mornings w/15#
10 Squats/5 PVC Rollouts/10 Good Mornings w/45#

II. 21-18-15-12-9-6-3
Back Squat (65#)
Push ups
Ab Ball Toss
Time: 17:19

III. Stretch

01/15/2011

I. 500m Row
10 Squats/10 Good Mornings w/PVC/5 PVC Rollouts
10 Squats/10 Good Mornings w/15#/5 PVC Rollouts
10 Squats/10 Good Mornings w/45#/5 PVC Rollouts

II. Hang Snatch
3 x  15#
3 x 35#
3 x 45#
3 x 55#
3-3-3-3-3 (55#)

III. 3 Rounds
30 Weighted Sit ups
10 Toes to bars

Tuesday, January 10, 2012

01/10/2011

I. 1000m Row
5 PVC Rollouts/10 PVC OHS/10 Good Mornings PVC
5 PVC Rollouts/10 PVC OHS/10 Good Mornings 15#
5 PVC Rollouts/10 PVC OHS/10 Good Mornings 45#

II. Shoulder Press
5 x empty bar
5 x 65#
5 x 85#
5 x 90#
3-3-3-3-3 @ 90#

III. 1:00 on :30 rest
Plank Hold
Sit ups
Flutter Kicks
Hollow Rocks

Monday, January 9, 2012

01/09/2011

I. 100 jump ropes/1000m row
5 PVC Rollouts/10 OHS/10 Good Mornings

II. Skill work - Snatch/OHS

III. 5 rounds
9 Deadlifts
6 Hang Squat Snatch
3 Overhead Squats

Sunday, January 8, 2012

01/08/2012

I. 1000m Row
5 PVC Rollouts/10 Squats/10 Good Mornings w/PVC
5 PVC Rollouts/10 Squats/10 Good Mornings w/15#
5 PVC Rollouts/10 Squats/10 Good Mornings w/45#

II. Back Squats
5 x empty bar
5 x 65#
5 x 85#
5 x 95#
5 x 5 @ 95#

III. 21-15-9
Push ups
Pull ups
Squats
Time: 7:00