Here’s a video of a recent Saturday workout at CrossFit Sweat Shop that consisted of some exercises in the gym, then out onto the Contra Costa Canal Trail for a run with some suprise exercises along the way. The workout ended with more squat cleans and a few wall balls.

Fitness Tip:
Not everyone is fortunate enough to be a member at CrossFit Sweat Shop and have someone place dumbbells and kettlebells along their run path. But even without these devices you can always increase the effectivness of your run by sprinkling in some pushups, squats, or burpees. Another option is to plan your run so that it passes by a playground, there you can throw in some pullups and perhaps some plyometric jumps onto a park bench.

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Friday’s WOD:

Use 7 minutes to perform the following:

(1) 403m Run
1 set of max reps body weight bench press or pushups
1 set of max reps pullups

REPEAT every 7 minutes for a total of 4 Rounds.  You determine how long to rest between run, bench press/pushups and pullups.  However, the order must stay RUN, BENCH/PUSH, PULLUPS, and you must leave for the run every 7 minutes.

results:

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Saturday’s WOD:

Team Workout

teams of 4 complete the following:

120 Deadlifts
80 Burpee Knees to Elbow
(12) 403m Run
80 Single Arm KB Sotts Squats
200 Wall Balls

Mike B’s team finished 1st with a time of 17:22

Performance props to CrossFit newcomer Amy G. for completing (3) 403 meter runs and moving through more than her share of those dreaded Burpee Knee to Elbows.  Awesome work Amy!

This entry was posted on Monday, August 3rd, 2009 at 8:53 pm and is filed under General, Our workouts are way more cool than yours!. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.