--------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---
--------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---
---- ---- -- ------- --- ----- ----- - -- --- ------- ---- --- -------- -- --- --- ----- ---- -------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---
---- ---- -- ------- --- ----- ----- - -- --- ------- ---- --- -------- -- --- --- ----- ---- -------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---
May 17 2012 - SPLITTING ABS
CFWU= Mobility WOD
SPLITTING ABS:
40 GHD SIT UPS
200m Run
60 V-UPS
400m Run
80 AbMat Sit Ups
800m Run
for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | GHD Situps | 40 reps |
| 2. | Run | 200.00 meters (656.2 feet) |
| 3. | V-Ups | 60 reps |
| 4. | Run | 400.00 meters (1312.4 feet) |
| 5. | AbMat Situps | 80 reps |
| 6. | Run | 800.00 meters (2624.8 feet) |
May 16 2012 - Jonesworthy
"JONESWORTHY" :
Air Squat 80-64-50-32-16-8
KB Swings (1.5Pd./1Pd.) 40-32-25-16-8-4
Pull-Ups 20-16-12-8-4-2
for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Air Squats | 250 reps |
| 2. | KettleBell Swing | Men: 53 lbs. (24.062 kgs.), Women: 35 lbs. (15.89 kgs.), 125 reps |
| 3. | Pull-Ups | 62 reps |
May 15 2012 - Lift and Run
Lift and Run:
Partner WOD
Person #1- 800m Run (forwards)
Person #2- AMRAP of Cleans (95/65)
---SWITCH---
Person #1- 400m Run (Backwards)
Person #2- AMRAP of Jerks (95/65)
---SWITCH---
Person #1- 800m Run (forwards)
Person #2- AMRAP of Clean and Jerks (95/65)
Post total time and reps on whiteboard and in comments section
for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Run | 800.00 meters (2624.8 feet) |
| 2. | Clean | Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), |
| 3. | Run | 400.00 meters (1312.4 feet) |
| 4. | Jerks | Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), |
| 5. | Run | 800.00 meters (2624.8 feet) |
| 6. | Clean and Jerk | Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), |
May 14 2012 - GOING DOWN
GOING DOWN:
50 Wall Ball (20/14)
40 DU
30 KB Swings (1.5 Pd./1 Pd.)
20 Walking Lunges with Plate (25/15)
10 Burpees
for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Wall Balls | Men: 20 lbs. (9.08 kgs.), Women: 14 lbs. (6.356 kgs.), 50 reps |
| 2. | Double Unders | 40 reps |
| 3. | KettleBell Swing | Men: 53 lbs. (24.062 kgs.), Women: 35 lbs. (15.89 kgs.), 30 reps |
| 4. | Walking Lunges Steps | Men: 25 lbs. (11.35 kgs.), Women: 15 lbs. (6.81 kgs.), 20 reps |
| 5. | Burpees | 10 reps |
May 11 2012 - HOLD THE SALT SHAKER
HOLD THE SALT SHAKER:
Rx: 5:00 cumulative Handstand Hold---for every time you come off the wall you must pause your time & complete 50 DUs before continuing the rest of the 5:00 HS Hold
Scaled: 10:00 cumulative Plank Hold---for every time you come out of the Plank Hold you must pause your time & complete 10 Burpees before continuing the rest of the 10:00 Plank Hold
25:00 time limit
for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Handstand Hold / Plank Hold | |
May 10 2012 - Holy Sprints
HOLY SPRINTS:
3 Rounds For Time Of:
200m Sprint
Rest 1:00
400m Sprint
Rest 1:30
800m Sprint
Rest 2:00
**Score is total time minus 11:30 of rest**
3 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Run | 4023.00 meters (13199.5 feet) |
May 9 2012 - KNOCK IT OUT
KNOCK IT OUT:
100 DU
90 AbMat Sit Ups
80 Air Squats
70 Ball Slams (20/15)
60 KB Swings (1.5Pd./1Pd.)
50 K2E
40 CF Push Ups
30 Burpees
20 Wall Ball (20/14)
10 Squat Box Jumps (20"/18")
for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Double Unders | 100 reps |
| 2. | Situps | 90 reps |
| 3. | Air Squats | 80 reps |
| 4. | Ball Slams | Men: 20 lbs. (9.08 kgs.), Women: 15 lbs. (6.81 kgs.), 70 reps |
| 5. | KettleBell Swing | Men: 53 lbs. (24.062 kgs.), Women: 35 lbs. (15.89 kgs.), 60 reps |
| 6. | Knees to Elbows | 50 reps |
| 7. | Push Ups | 40 reps |
| 8. | Burpees | 30 reps |
| 9. | Wall Balls | Men: 20 lbs. (9.08 kgs.), Women: 14 lbs. (6.356 kgs.), |
| 10. | Squat Box Jumps | 10 reps |
May 8 2012 - Press & Dip
PRESS & DIP:
AMRAP IN 10:00 OF:
10 Push Press (95/65)
10 Ring Dips
for Rounds
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Push Press | Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), 10 reps |
| 2. | Ring Dips | 10 reps |
May 7 2012 - THRUST
THRUST:
Thruster 1-1-1-1-1-1-1
rest at least 20sec in between sets
for weight
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Thrusters | 7 reps |
May 4 2012 - 10:00 FRIDAY
10:00 FRIDAY:
AMRAP IN 10:00 OF:
10 V-UPS
15 RING ROWS
20 RUSSIAN TWISTS WITH PLATE (25/10)
for Rounds
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | V-Ups | 10 reps |
| 2. | Ring Rows | 15 reps |
| 3. | Russian Twists | 20 reps |
---- ---- -- ------- --- ----- ----- - -- --- ------- ---- --- -------- -- --- --- ----- ---- -------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---
-
Arturo_Garcia 1 497
Normal 0 false false false EN-US JA X-NONE...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
-
Marie_Strayer 2 445
OFF-Base CrossFit is strength – physical and mental. It brings peace of mind, motivation, hell,...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
-
coachmel 0 706
Traveling WODs If you have ever wondered what you can do for a WOD (workout of the day) while...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
-
coachmel 0 736
Allow me to compare and contrast a first-time CrossFit visit vs. a first-time Globo gym visit....-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
-
coachmel 3 1065
The only other thing that annoys me worse than someone asking me “ What’s the workout for...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
---- ---- -- ------- --- ----- ----- - -- --- ------- ---- --- -------- -- --- --- ----- ---- -------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---
--------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---
***TRY CROSSFIT FOR FREE***
1 Day Free
Off-Base CrossFit is located at 112 Agarita Del Rio, Texas 78840. Our phone number is (830) 488-6233. We are open Monday-Friday.please click here for class times and prices. We offer a 1-day free-trial to all new members. The best way to see if CrossFit is for you is to try it for yourself. That's why we offer you 1 free day to allow you to learn about CrossFit and try it out. Call or stop in to schedule your free session.
About Off-Base CrossFit
Off-Base CrossFit is not your average health club or globo-gym. We do not pride ourselves on taking your money and hoping you never show up. As the only officially licensed CrossFit affiliate in Del Rio, we want you here. we take pride in seeing you get results. Sorry there are no fancy big machines, no shiny pink 2 lb. dumbbells, classes are not choreographed to music and there is no one walking around with a clipboard. Rather than training specific muscles or cardio, we train for better movement. You will first learn mechanics, movements, function, and form; from there we will up the intensity and weight-you will see results no matter what level you come in at!
CrossFit is not easy and doesn't claim to be. It is hard work and it requires perseverance, determination, and consistency.
Don't try Off-Base CrossFit if you want to keep the drudgery in your workouts. There are plenty of workout plans that deliver little results, are boring, and don't really have a goal in mind.
CrossFit is very irritating for people who like workouts like these.
CrossFit will change the way you think about your workouts, and by doing that you see amazing results. You immediately learn to love to workout, to push your body, to try new things. The program you receive here will make you fitter faster than anything you can imagine. Every client that has given it a month can testify.
You don't have to be an athlete to come. Heck, you can be in the worst shape of your life, I scale you back and ramp it up at a steady and safe pace. You'll have the results that you never thought possible in no time. And once you get there, you'll be thirsty for more. (Instead of yo-yoing)
Off-Base CrossFit is NOT a gym. It is a fitness school. In time, along with getting fit, you will learn technique on everything, how to apply intensity, the aspects of fitness, how and what to eat, recovery, motivation, virtuosity, flexibility and much more.
---- ---- -- ------- --- ----- ----- - -- --- ------- ---- --- -------- -- --- --- ----- ---- -------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---
------ -- -- -- -- --- ----- -------- ------- ------- ---- -- -------- -----
------ -- -- -- -- --- ----- -------- ------- ------- ---- -- -------- -----
---- ---- -- ------- --- ----- ----- - -- --- ------- ---- --- -------- -- --- --- ----- ---- -------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---
------ -- -- -- -- --- ----- -------- ------- ------- ---- -- -------- -----
