Elizabeth
21-15-9 reps of:
Squat Cleans (135#/95#)
Ring Dips
Skill & Strength
Bench Press 1-1-1
Happy Halloween!!
Elite Fitness in Southwestern Vermont
Monday, October 31, 2011
Friday, October 28, 2011
Thursday, October 27, 2011
Thursday's WOD
Tabata Mash-Up
8 minutes:
Thrusters (95#/65#)
Knees-to-Elbows
Rest 1 minute
8 minutes:
KB Swings (50#/30#)
Burpees
Skill & Strength
Shoulder Press 1-1-1
8 minutes:
Thrusters (95#/65#)
Knees-to-Elbows
Rest 1 minute
8 minutes:
KB Swings (50#/30#)
Burpees
Skill & Strength
Shoulder Press 1-1-1
Wednesday, October 26, 2011
Wednesday's WOD
Deadlifts, Power Cleans, Front Squats, Sit-Ups
10 rounds for time of:
3 Deadlifts
2 Power Cleans
1 Front Squat
15 Abmat Sit-Ups
Rx 155#/105#
Skill & Strength
Weighted Pull-Ups 3-3-3
10 rounds for time of:
3 Deadlifts
2 Power Cleans
1 Front Squat
15 Abmat Sit-Ups
Rx 155#/105#
Skill & Strength
Weighted Pull-Ups 3-3-3
Tuesday, October 25, 2011
Tuesday's WOD
Pull-Ups, Wall Balls
AMRAP in 3 minutes of:
7 Pull-Ups
12 Wall Balls (20#/12#)
Repeat for 5 rounds. Allow for 1 minute rest between rounds.
Skill & Strength
Bench Press 3-3-3
AMRAP in 3 minutes of:
7 Pull-Ups
12 Wall Balls (20#/12#)
Repeat for 5 rounds. Allow for 1 minute rest between rounds.
Skill & Strength
Bench Press 3-3-3
Monday, October 24, 2011
Monday's WOD
Sasquatch
21-18-15-12-9-6-3 reps of:
SDHP
Push Press
(Rx = 75#/50#)
Skill & Strength
Weighted Sit-Ups 3-3-3
21-18-15-12-9-6-3 reps of:
SDHP
Push Press
(Rx = 75#/50#)
Skill & Strength
Weighted Sit-Ups 3-3-3
Friday, October 21, 2011
Friday's WOD
Power Snatches, Toes-to-Bar, Box Jumps
AMRAP in 15 minutes of:
5 Power Snatches (95#/65#)
10 Toes-to-Bar
15 Box Jumps (20")
Skill & Strength
Shoulder Press 3-3-3
AMRAP in 15 minutes of:
5 Power Snatches (95#/65#)
10 Toes-to-Bar
15 Box Jumps (20")
Skill & Strength
Shoulder Press 3-3-3
Thursday, October 20, 2011
Thursday's WOD
Tabata Double Unders, Air Squats, Push-Ups, Sit-Ups
Eight rounds of 20s work, 10s rest of each of the following:
Double Unders
Air Squats
Push-Ups
Sit-Ups
Score is total reps for all rounds of all exercises. There is no rest between each movement.
Skill & Strength
Weighted Pull-Ups 5-5-5
Eight rounds of 20s work, 10s rest of each of the following:
Double Unders
Air Squats
Push-Ups
Sit-Ups
Score is total reps for all rounds of all exercises. There is no rest between each movement.
Skill & Strength
Weighted Pull-Ups 5-5-5
Wednesday, October 19, 2011
Wednesday's WOD
Maria
Eight rounds for time of:
9 KB Swings (50#/30#)
9 KB SDHP (50#/30#)
9 Box Jumps (24"/20")
Skill & Strength
Bench Press 5-5-5
Eight rounds for time of:
9 KB Swings (50#/30#)
9 KB SDHP (50#/30#)
9 Box Jumps (24"/20")
Skill & Strength
Bench Press 5-5-5
Tuesday, October 18, 2011
Tuesday's WOD
Front Squats, Knees-to-Elbows, Inchworms
Three rounds for time of:
26 Front Squats (95#/65#)
21 Knees-to-Elbows
10 Inchworms
Skill & Strength
Weighted Sit-Ups 5-5-5
Three rounds for time of:
26 Front Squats (95#/65#)
21 Knees-to-Elbows
10 Inchworms
Skill & Strength
Weighted Sit-Ups 5-5-5
Monday, October 17, 2011
Monday's WOD
Rowing Helen
Three rounds for time of:
400m Row
21 KB Swings (50#/30#)
12 Pull-Ups
Skill & Strength
Shoulder Press 5-5-5
Three rounds for time of:
400m Row
21 KB Swings (50#/30#)
12 Pull-Ups
Skill & Strength
Shoulder Press 5-5-5
Friday, October 14, 2011
Thursday, October 13, 2011
Thursday's WOD
Medicine Ball Cleans, Push-Ups
For time:
10 Medicine Ball Cleans
30 Push-Ups
20 Medicine Ball Cleans
20 Push-Ups
30 Medicine Ball Cleans
10 Push-Ups
Skill & Strength
Front Squat 5-5-5-5-5
For time:
10 Medicine Ball Cleans
30 Push-Ups
20 Medicine Ball Cleans
20 Push-Ups
30 Medicine Ball Cleans
10 Push-Ups
Skill & Strength
Front Squat 5-5-5-5-5
Wednesday, October 12, 2011
Wednesday's WOD
Jane
AMRAP in 20 minutes of:
5 HSPU
10 KB Swings (American) (30#/20#)
15 Sit-Ups
Skill & Strength
Max Effort Double Unders
AMRAP in 20 minutes of:
5 HSPU
10 KB Swings (American) (30#/20#)
15 Sit-Ups
Skill & Strength
Max Effort Double Unders
Tuesday, October 11, 2011
Tuesday's WOD
Box Jumps, Deadlifts, Pull-Ups
Three rounds for time of:
50 Box Jumps (24"/20")
21 Deadlifts (185#/135#)
30 Pull-Ups
Skill & Strength
Shoulder Press 5-5-5
Three rounds for time of:
50 Box Jumps (24"/20")
21 Deadlifts (185#/135#)
30 Pull-Ups
Skill & Strength
Shoulder Press 5-5-5
Monday, October 10, 2011
Monday's WOD
Rows, Wall Balls, Hang Power Snatches
Five rounds for time of:
350m Row
10 Wall Balls (20#/12#)
10 Hang Power Snatches (75#/55#)
Rest 2 minutes between rounds. Post total time including rest.
Five rounds for time of:
350m Row
10 Wall Balls (20#/12#)
10 Hang Power Snatches (75#/55#)
Rest 2 minutes between rounds. Post total time including rest.
Thursday, October 6, 2011
Thursday's WOD
Chelsea
Every minute on the minute perform 5 Pull-Ups, 10 Push-Ups, 15 Air Squats. Can you go for thirty minutes? Twenty minutes, or maybe 10? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
Every minute on the minute perform 5 Pull-Ups, 10 Push-Ups, 15 Air Squats. Can you go for thirty minutes? Twenty minutes, or maybe 10? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
Wednesday, October 5, 2011
Wednesday's WOD
Wall Balls, Box Jumps, Sit-Ups
AMRAP in 12 minutes of:
10 Wall Balls (20#/12#)
10 Box Jumps (20")
10 Sit-Ups
AMRAP in 12 minutes of:
10 Wall Balls (20#/12#)
10 Box Jumps (20")
10 Sit-Ups
Tuesday, October 4, 2011
Tuesday's WOD
Barbara
Five rounds, each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between rounds
Five rounds, each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between rounds
Monday, October 3, 2011
New Classes Start Today
The 8:30 am and 12:00 pm classes begin today. Please feel free to stop in for any of our classes and join us!
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