Archive for the ‘Workout of the Day’ Category

Woda for the week 5-12-14 to 5-17-14

Posted: May 11, 2014 by Southeast Fitness & Conditioning in Workout of the Day

I’m going to try to post the wods on our new website. Go to nearlyperfectcrossfit.com after a few minutes to see if I am technologically successful!

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Wods for the week 5-5-14 to 5-10-14

Posted: May 4, 2014 by Southeast Fitness & Conditioning in Workout of the Day

Now that the weather has decided to get warm, you should be aware that it also gets hot in the gym. We have fans, but we believe in working out in the environment in which we live. Both the exercise and the experience in the heat will make this summer more tolerable for everything you want to do outside. Drink water! Be smart!

MONDAY 5-5-14
“Tabata Something Else”
For total reps:
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats

TUESDAY 5-6-14
Regional Event #4
21-15-9-6-3
Handstand Push-ups
Front Squats (195, 135)
Burpees

WEDNESDAY 5-7-14
Regional Event #5
10 Rounds for time:
1 Rope Climb
200 meter Sprint

THURSDAY 5-8-14
For time:
50 Deadlift (115, 75)
50 Walking Lunges
40 Back Squats (115, 75)
40 Toes to Bar
30 Power Cleans (115, 75)
30 Box Jumps (24, 20)
20 Thrusters (115, 75)
20 Double Unders

FRIDAY 5-9-14
“Nasty Girls V2”
3 Rounds for time:
50 Pistols-alternate legs
10 Jumping Muscle-ups*
10 Hang Power Cleans (175, 115)
*with rings at shoulder height, jump to full arm extension-hold a second.

SATURDAY 5-10-14
Open Gym from 8 to 10 am.

Wods for the week 4-28-14 to 5-3-14

Posted: April 26, 2014 by Southeast Fitness & Conditioning in Workout of the Day

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Renee’s class, ready to run! 3-2-1-Go!

I’m going to try to include more pictures of you all. Either ready to go, actively working out, or after working out. Look for your faces in the posts!

MONDAY 4-28-14
5 Rounds for time:
10 Overhead Walking Lunge Steps (135, 95) barbell
15 Knees to Elbows

TUESDAY 4-29-14
3 Rounds for time:
50 Calorie Row
15 Handstand Push-up
50 Double Unders

WEDNESDAY 4-30-14
5 Rounds for total reps:
15 seconds Thrusters (135, 95)
45 seconds Rest
15 seconds Pull-ups
45 seconds Rest
15 seconds Burpees
45 seconds Rest

THURSDAY 5-1-14
Deadlift
5-5-5-5-5
Death by Deadlift @ 50% max

FRIDAY 5-2-14
5 Rounds for time:
5 Tire Flips
10 Sandbag Cleans (50, 40)
15 Slamballs
20 Sledge Hammers

SATURDAY 5-3-14
Open Gym 8:00 to 10:00
This is Derby Day! Maybe we should run a mile and a quarter for time! That’s 5–400 meter runs.

Wods for the week 4-21-14 to 4-26-14

Posted: April 20, 2014 by Southeast Fitness & Conditioning in Workout of the Day

Thanks to everyone who humored me yesterday and played Easter Egg Hunt. It turned into a fun little workout with 6 people working together. It was fun enough to do twice if you didn’t have to hunt but once. I was ready for another group to come in and play again at 9:00. Only David came in, and it wouldn’t have been fun to play alone, so I played too. Leanna and Lilli helped me hide the eggs for round two, so I didn’t know where they all were. With only two of us it took much longer to complete all the tasks inside the eggs. There was also one more problem, we never did find one of the eggs!!! Ok guys, where did you put that last egg?

MONDAY 4-21-14
“Karen”  for time:
150 Wall Ball Shots (20, 14)

TUESDAY 4-22-14
AMRAP in 20 minutes:*
800 meter Runs
Body Weight Deadlifts
*score is number of deadlift reps times number of 800 meters completed.

WEDNESDAY 4-23-14
3 Rounds for time:
20 Pull-ups
20 Ring Dips
20 Snatch (95, 65)

THURSDAY 4-24-14
5 Rounds of:
1 minute on, 1 minute off*
30 Kettle Bell Swings in the minute Rest one minute
*penalty for anything under 30 reps in the minute is 1000 meter row for each minute lacking 30 reps.

FRIDAY 4-25-14
10 Rounds for reps:*
1 minute Row for Calories
15 second transition
30 second Shoulder Press (95, 65)
15 second transition
*score is total calories plus total reps

SATURDAY 4-26-14
Open Gym from 8:00 to 10:00

Wods for the week 4-14-14 to 4-19-14

Posted: April 13, 2014 by Southeast Fitness & Conditioning in Workout of the Day

This has been a week to remember! Leslie brought her baby into the gym for a visit.

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Amelia, snug in her pouch!

Also, this week we finished the burpee challenge!

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If you want to see how proud folks are, check out the inspiration page!
Also there, are pictures of the shower for Jenny and Leslie.

MONDAY 4-14-14
In 12:00, complete for reps:
1 minute Box Jumps (30, 24)
1 minute SDHP (115, 75)
2 minutes Box Jumps
2 minutes SDHP
3 minutes Box Jumps
3 minutes SDHP

TUESDAY 4-15-14
“Justin” (modified)
30-20-10 for time:
Body weight Back Squat
Push-ups
Strict Pull-ups

WEDNESDAY 4-16-14
Snatch
1-1-1-1-1-1-1

THURSDAY 4-17-14
“Helen”
3 rounds for time:
400 meter Run
21 KB Swings (53, 35)
12 Pull-ups

FRIDAY 4-18-14
In 12:00, complete for reps:
1 minute Double Unders
1 minute DB Snatch (50, 35)
2 minutes Double Unders
2 minutes DB Snatch
3 minutes Double Unders
3 minutes DB Snatch

SATURDAY 4-19-14
Open Gym 8:00 to 10:00
Maybe there will be an Easter Egg Hunt, with “prizes” inside! Bring friends and see what fun we can have!

Wods for the week 4-7-14 to 4-12-14

Posted: April 6, 2014 by Southeast Fitness & Conditioning in Workout of the Day

Be ready for a shower on Saturday, April 12 at 2:00 pm! I’m not talking about the weather, this time. We are talking about showering Jenny and Leslie with our love and gifts for their baby girls! One is here, one not done yet. Our goal is for each one to feel blessed because they are a part of our wonderful family!

MONDAY 4-7-12
AMRAP in 15 minutes:
15 Pull-ups
15 Deadlift (135, 95)
15 Shoulder Press (35, 25) DB

TUESDAY 4-8-14
Back Squat
3-3-3-3-3

WEDNESDAY 4-9-14
AMRAP in 20 minutes:
10 Knees to Elbows
20 Pistols
30 Second Plank Hold

THURSDAY 4-10-14
100 BURPEES for time!
Jump and touch both hands to an object 6″ above your standing reach. Then you are DONE!!!

FRIDAY 4-11-14
AMRAP in 20 minutes:
10 Handstand Push-ups
20 Pull-ups
30 Jumping Alternating Lunges

SATURDAY 4-12-14
Open Gym with Dylan this week from 8:00 to 10:00.

2:00 is the shower for Jenny and Leslie S. Be sure to come and have some fun. Games and prizes are being planned!

Wods for the week 3-31-14 to 4-5-14

Posted: March 30, 2014 by Southeast Fitness & Conditioning in Workout of the Day

We are making progress on our affiliation process. Once we get our insurance in order and our new website up and running we will be almost there! I’ll keep you informed.

MONDAY 3-31-14
Variation on “Linda”
10-9-8-7-6-5-4-3-2-1 for time:
Deadlift 1 1/2 BW
Shoulder Press  1/2 BW
Clean  3/4 BW

TUESDAY 4-1-14
3 Rounds for time:
800 meter Run
Rest 2 minutes

WEDNESDAY 4-2-14
“Jack”
AMRAP in 20 minutes:
10 Push Press (115, 75)
10 Kettle Bell Swings (53, 35)
10 Box Jumps. (24, 20)

THURSDAY 4-3-14
14.5  2014 Open #5
21-18-15-12-9-6-3 for time:
Thrusters (95, 65)
Over the Bar Burpees

FRIDAY 4-4-14
Clean & Jerk
5-5-3-3-3-1-1-1-1-1

Option 1) “Grace”
30 C&J (135, 95)

Option 2) Cleans Only
5-5-3-3-3-1-1-1-1-1

SATURDAY 4-5-14
Open Gym
8:00 to 10:00