It's Friday, come on down and finish off the week in style!!
5 rounds for time
12 x Front squat (weighted object of your choice!!!)
15 x Weighted sit-ups
Bear crawl 50 meters (in the grass parallel to the track)
Run remainder of the lap (lap - 50 meters from the bear crawl)
Post time to comments.
Thursday, August 30, 2012
Tuesday, August 28, 2012
Wednesday, 29 AUGUST 2012
Several ladies will be doing the WOD on Thursday morning at 9 because of PWOC on Wednesday morning. If you are doing it on Wednesday, have fun and let us know how it went!!
6 Rounds for Time
Run 1 lap
6 x pull-ups (scale = jumping or band assisted pull-ups)
12 x lunges (each step is one rep)
24 x double-unders (3:1 sub for single unders or 1:1 tuck jumps)
Post time to comments.
6 Rounds for Time
Run 1 lap
6 x pull-ups (scale = jumping or band assisted pull-ups)
12 x lunges (each step is one rep)
24 x double-unders (3:1 sub for single unders or 1:1 tuck jumps)
Post time to comments.
Sunday, August 26, 2012
Monday, 27 AUGUST 2012
Hey ladies, I hope you had a nice and relaxing weekend!
Today we will revisit a workout we did just over a month ago to measure your progress. I hope you've been recording your results so you can see if you've improved.
AMRAP 15
12 x kettlebell swings (please bring a weighted object - dumb bell, kettlebell, etc. - approx. 5 - 25 lbs.)
12 x box jumps (scale = step-ups)
12 x sit-ups
Check out a good kettlebell swing video from CrossFit
Compare your results to 23 JULY 2012
Today we will revisit a workout we did just over a month ago to measure your progress. I hope you've been recording your results so you can see if you've improved.
AMRAP 15
12 x kettlebell swings (please bring a weighted object - dumb bell, kettlebell, etc. - approx. 5 - 25 lbs.)
12 x box jumps (scale = step-ups)
12 x sit-ups
Check out a good kettlebell swing video from CrossFit
Compare your results to 23 JULY 2012
Thursday, August 23, 2012
Friday, 24 AUGUST 2012
Bring your favorite weighted object and come on down!
5 Rounds for Time
15 x push-ups (scale = knee push-ups)
20 x weighted sit-ups
15 x front squat (with weighted object; scale = air squats)
Run 200 meter shuttle run (100 meters down and back)
5 Rounds for Time
15 x push-ups (scale = knee push-ups)
20 x weighted sit-ups
15 x front squat (with weighted object; scale = air squats)
Run 200 meter shuttle run (100 meters down and back)
Tuesday, August 21, 2012
Wednesday, 22 AUGUST 2012
Bring your jump ropes and come on down for a fun one! See you at 9!
AMRAP 21
8 x pull-ups (scale = ring rows, band-assisted or jumping pull-ups)
22 x air squats (here is a good instructional video on the air squat)
34 x double-unders (3 for 1 single unders or 1 for 1 explosive jumps)
Keep track of the number of rounds and partial rounds complete.
AMRAP 21
8 x pull-ups (scale = ring rows, band-assisted or jumping pull-ups)
22 x air squats (here is a good instructional video on the air squat)
34 x double-unders (3 for 1 single unders or 1 for 1 explosive jumps)
Keep track of the number of rounds and partial rounds complete.
Monday, August 20, 2012
PWOC make-up WOD on Thursday
As many of you know starting tomorrow PWOC (Protestant Women of the Chapel) sign-ups occur and then PWOC classes are held every Wednesday starting at 9. This obviously conflicts with Dragon Park Group Fitness scheduling. In an effort to minimize impact on the group, we will continue to post workouts for Monday, Wednesday, and Friday and we will use Thursday as the make-up day for those who miss on Wednesday for PWOC. So, for the PWOC ladies we will be doing Monday, Thursday, and Friday workouts at Dragon Park, everyone else will be M, W, and F.
Sunday, August 19, 2012
Monday, 20 AUGUST 2012
Welcome to the new blog site!!!! I figured this would be a more efficient way to distribute the work out, I hope you like it! Feel free to send the link to friends - just because you're not at Dragon Park, doesn't mean you can't do our workouts!!
WOD - Running Ladder
Run 1 x lap
Rest 1 minute
Run 2 x laps
Rest 2 minutes
Run 3 x laps
Rest 3 minutes
Run 2 x laps
Rest 2 minutes
Run 1 x lap
Time stops once you complete the last lap.
Keep track of your total time so that when we do it again in the future, you can track your progress and see how much you've improved!!
WOD - Running Ladder
Run 1 x lap
Rest 1 minute
Run 2 x laps
Rest 2 minutes
Run 3 x laps
Rest 3 minutes
Run 2 x laps
Rest 2 minutes
Run 1 x lap
Time stops once you complete the last lap.
Keep track of your total time so that when we do it again in the future, you can track your progress and see how much you've improved!!
Welcome to the new blog site!!
Welcome to Dragon Park Group Fitness!
I'm in search of a great image to put on the blog...right now it's just a generic set of kettlebells I found on the internet. If you have any great images of Dragon Park (especially with people working out), then please post them on the Facebook page. Thanks!
I'm in search of a great image to put on the blog...right now it's just a generic set of kettlebells I found on the internet. If you have any great images of Dragon Park (especially with people working out), then please post them on the Facebook page. Thanks!
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