BASE LINE FORM HELL
3-5 rounds each for time
400m Row
10 Pull ups
20 Push ups
30 Sit ups (unachored)
40 Squats
rest 3min b/t rounds
Top picture
This is for Kelsee Bone :)
Friday, July 27, 2012
Thursday, July 26, 2012
Black Sheep Workout of the Day July 26
There are 2 WODs today!!!!!
WOD 1
2 Rounds for time
30 Squat Cleans #95/65
250m Row
rest as needed
WOD #2
For Time
25 HSPU
25 NO push ups burpee box Jumps 20″
50 KBS 2pd/1.5pd
25 NO push up burpee box jump
25 Burpees
WOD 1
2 Rounds for time
30 Squat Cleans #95/65
250m Row
rest as needed
WOD #2
For Time
25 HSPU
25 NO push ups burpee box Jumps 20″
50 KBS 2pd/1.5pd
25 NO push up burpee box jump
25 Burpees
Black Sheep Workout of the Day July 24
Pioneer WOD
(use a partner if you can)
1 mile run for time – each athlete does 800 m – in 400 m intervals
(i.e. athlete 1 1st 400, athlete 2 2nd 400, athlete 1 3rd 400, athlete 2 last 400
+
300 Wall Balls for time as team, ball can never touch ground; transition must be made when ball is in air: (if working as a male/female pair, when either athlete ends set, one MUST begin next set)
+
500 double unders for time – team score
(if fractions occur, other P goes, i.e. if P1 does 80 in a row, then P2 has to go, and if P2 only does 4 in a row, P1 MUST go again right away)
+
2000m Row for time
(each P must rotate after 200m, resting P has to hold FLR position)
+
150 Calories on Airdyne
(must rotate after 30sec of work, resting P must hold hollow rock pos)
(use a partner if you can)
1 mile run for time – each athlete does 800 m – in 400 m intervals
(i.e. athlete 1 1st 400, athlete 2 2nd 400, athlete 1 3rd 400, athlete 2 last 400
+
300 Wall Balls for time as team, ball can never touch ground; transition must be made when ball is in air: (if working as a male/female pair, when either athlete ends set, one MUST begin next set)
+
500 double unders for time – team score
(if fractions occur, other P goes, i.e. if P1 does 80 in a row, then P2 has to go, and if P2 only does 4 in a row, P1 MUST go again right away)
+
2000m Row for time
(each P must rotate after 200m, resting P has to hold FLR position)
+
150 Calories on Airdyne
(must rotate after 30sec of work, resting P must hold hollow rock pos)
Black Sheep Workout of the Day July 23
WOD- For time:
30 GHD sit-ups
30 225lb Deadlift
30 Double-unders
30 95lb Overhead squat
30 Pull-ups
**sub**
GHD situps for anchored situps
single jumprope for Double unders (90)
30 GHD sit-ups
30 225lb Deadlift
30 Double-unders
30 95lb Overhead squat
30 Pull-ups
**sub**
GHD situps for anchored situps
single jumprope for Double unders (90)
Thursday, July 19, 2012
Black Sheep Workout of the Day July 19
Heavy D- (Disaster)
7 Intervals each for time…
Max Effort Dead-lift x 1
Big Tire Flip x 2
Heavy Sled Push 100ft
Heavy Farmers Carry 100ft
9 Pullups Ups
Max Effort Dead-lift x 1
Big Tire Flip x 2
Heavy Sled Push 100ft
Heavy Farmers Carry 100ft
9 Pullups Ups
Rest 4- 5 minutes
Wednesday, July 18, 2012
Tuesday, July 17, 2012
Black Sheep Workout of the Day July 17
WOD
In 60 seconds complete 20 Burpees
rest 2min
in 60 seconds complete 40 Box Jumps 14″ box
rest 2min
In 60 seconds complete 35 Wall Balls
rest 2min
In 60sec complete 40 Jumping Pullups
rest 2min
Perform Average 14 situps anchored tabata style x8
rest 2min
Perform 50 KTE in 3 minutes
In 60 seconds complete 20 Burpees
rest 2min
in 60 seconds complete 40 Box Jumps 14″ box
rest 2min
In 60 seconds complete 35 Wall Balls
rest 2min
In 60sec complete 40 Jumping Pullups
rest 2min
Perform Average 14 situps anchored tabata style x8
rest 2min
Perform 50 KTE in 3 minutes
Monday, July 16, 2012
Black Sheep workout of the Day Monday July 16
CINDY (benchmark workout)
20min AMRAP
5 Pull ups
10 Push Ups
15 Squats
20min AMRAP
5 Pull ups
10 Push Ups
15 Squats
Friday, July 13, 2012
blacksheep workout of the day JULY 13
FRIDAY THE 13th
Buddy WOD Challenge
*everyone today will be partnered with SOMEONE. There will be girl teams, guys teams and co-ed teams depending on who shows up! Top teams from each category is are Champions of the Gym until Monday
Event 1
As many Calories as possible in 3min on the AIR-DYNE
*P1 and P2 will alternate every 30 seconds
Event 2
Medicine Ball Thruster Throws AMRAP in 3min
P1 will “wall ball” throw to P2; ball must reach max height
Event 3
200ft Sand Bag Shuttle Run as many runs in 3minutes
P1 and P2 will alternate with 50/30 lb sandbag
Event 4
Box Jumps sets of 10 as many in 3 minutes
P1 will alt with P2
Event 5
Burpee Row of Death
P1- Rows 100m
P2- Does AMRAP burpees
repeat for max burpees…each partner must complete 100m row before doing their burpees
Buddy WOD Challenge
*everyone today will be partnered with SOMEONE. There will be girl teams, guys teams and co-ed teams depending on who shows up! Top teams from each category is are Champions of the Gym until Monday
Event 1
As many Calories as possible in 3min on the AIR-DYNE
*P1 and P2 will alternate every 30 seconds
Event 2
Medicine Ball Thruster Throws AMRAP in 3min
P1 will “wall ball” throw to P2; ball must reach max height
Event 3
200ft Sand Bag Shuttle Run as many runs in 3minutes
P1 and P2 will alternate with 50/30 lb sandbag
Event 4
Box Jumps sets of 10 as many in 3 minutes
P1 will alt with P2
Event 5
Burpee Row of Death
P1- Rows 100m
P2- Does AMRAP burpees
repeat for max burpees…each partner must complete 100m row before doing their burpees
Thursday, July 12, 2012
Black sheep workout of the day July 12
For Time:
Row 750 m + 21-18-15-12-9-6-3
front squat #95
toes to bar
Wednesday, July 11, 2012
Monday, July 9, 2012
Black sheep workout July 6
1 min amrap double unders
Rest 30 sec
1 min amrap snatch #65
rest 30 sec
1 in amrap push press
Rest 30 sec
1 min amrap box jumps
Rest 30 sec
1 min amrap kbs
Rest 30 sec
1 min amrap sb get up
Rest 30 sec
1 min AD for calories
Total score is combined reps from each amrap
Thursday, July 5, 2012
Blacksheep Workout of the Day July 5
FOR TIME
500m Row
+
30 Unbroken Wall Ball Shots
15 Burpees
30 Unbroken Wall ball shots
15 Burpees
+
500m Row
500m Row
+
30 Unbroken Wall Ball Shots
15 Burpees
30 Unbroken Wall ball shots
15 Burpees
+
500m Row
Wednesday, July 4, 2012
Happy Fourth!
Hope everyone has an amazing holiday! God bless America and God bless Blacksheep!
Enjoy,
Mo Bridge
Tuesday, July 3, 2012
blacksheep workout of the day July 3
WORKOUT:
"Gwen"
Clean & jerk
15-12-9
Each set must be unbroken. Score is time to completion and weight on bar. You can not change the weight once you start.
"Gwen"
Clean & jerk
15-12-9
Each set must be unbroken. Score is time to completion and weight on bar. You can not change the weight once you start.
Monday, July 2, 2012
RUNNING FOR THE WEEK
Taking it up to 3 times per week:
Please be sure to warm-up adequately for all running.
NUMBER ONE:
3-5 mile run at an increased pace from previous runs. You should not be able to hold a conversation while you run.
NUMBER TWO:
A 25-30 minute interval run. 30 seconds jogging, 15 seconds all-out sprint, 15 seconds walk as slow as you want.
NUMBER THREE:
On a track or a soccer field or the beach:
sprint 100 meters/yards. walk back to the starting line. Repeat 6 times.
sprint 50 meters/yards. walk back to the starting line. Repeat 6 times.
This is meant to be an all-out 100% sprint. If you don't start getting used to this type of running now, you will be very sore come August.
*If you have a workout at crossfit that is interval based, you can substitute that for workout number two.
Please be sure to warm-up adequately for all running.
NUMBER ONE:
3-5 mile run at an increased pace from previous runs. You should not be able to hold a conversation while you run.
NUMBER TWO:
A 25-30 minute interval run. 30 seconds jogging, 15 seconds all-out sprint, 15 seconds walk as slow as you want.
NUMBER THREE:
On a track or a soccer field or the beach:
sprint 100 meters/yards. walk back to the starting line. Repeat 6 times.
sprint 50 meters/yards. walk back to the starting line. Repeat 6 times.
This is meant to be an all-out 100% sprint. If you don't start getting used to this type of running now, you will be very sore come August.
*If you have a workout at crossfit that is interval based, you can substitute that for workout number two.
30 Day Paleo Challenge
30 Day Paleo Challenge
** disregard page five of this link to the paleo challenge. For us it is not a game or a contest **
The players who have been giving Paleo a try over the summer have shown some outstanding positive changes in my opinion. I encourage all of you to take the next 30 days to try and modify what you eat ... even if you can't make a 100% switch, making little changes will help out in big ways.
Also in accordance with things that are coming up in the fall we would ask that you start to pay attention to 4 important things: how much water you drink, how much sleep you get, the quality of your food you eat for the day, and how you feel during your workout.
On your blog posting please include a rating of 1-5 for each category. For example:
water: 3
sleep: 5
food: 3
workout: 3
We hope to discover patterns that emerge between these different components.... if sleep and food are poor and workout is poor there could be a correlation. We aim to discover how this is all related. It will take 10 seconds to add this to your blog post. Please do it.
THANKS!
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