Our Last WOD as Back Alley Fitness

We’ve had a great year in 2011 but it’s coming to a close and so is Back Alley Fitness.  We’ve met a lot of new people and had the pleasure of seeing all of you make progress in your fitness.  We’ve enjoyed training and hanging out with all of you and although we’re not running classes anymore we hope to workout with you in the future. 

Last WOD Ever:  Deck of Cards

Perform this with a partner.  Flip one card over, each member performs the indicated exercise for the number of reps on the card.  Repeat until all cards are completed. Each suit represents an exercise:

Clubs: Pullups

Spades: Air squats

Diamonds: Deadlift (choose your weight)

Hearts: Pushups

Jacks=11 reps

Queens=12 reps

Kings=13 res

Ace=15 reps

Joker=50 burpees

Instruction card=400 meter run

Make sure there are 2 joker’s and 2 instruction cards.

Both members must perform each rep for each card.  Once you are done with your deck, help the teams that are still going by taking one of their cards.  If you take another teams card only YOU have to perform those reps, that team does not have to do them.  The workout is done once all teams decks run out.

Back Alley Fitness' time: 55:04

 

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12/01/2011 WOD

Today’s workout:

21-15-9 reps of:

KB swings(32kg/16kg)

pullups

21-15-9 reps of:

Pushups

Squats

 

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11/28/2011 WOD

3 rounds for time:

30 One handed Kettlebell swings(16kg/24kg)

30 situps

30 double unders

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11/23/2011 WOD

Today’s workout:

5 rounds for time:

12 KB snatches(24kg/16kg)

15 pushups

18 jumping lunges

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11/22/2011 WOD

Today’s workout:

Front squats: 3-3-3 establish a new 3 rep max

3 rounds for time:

15 burpee box jumps

18 overhead walking lunges(45#/25#)

Post loads for front squats and time for METCON to comments.

11/21/2011 WOD

Today’s workout:

For time:

100 KB swing(24kg/16kg)

100 pullups

100 situps

Perform exercises in any order you like and partition however you like.  Set a timer to go off every 90 seconds.  Every time the timer beeps perform  burpees then carry on with your workout.

Post time and number of burpees completed to comments.

11/19/2011 WOD

Today’s workout:

In two person teams perform 2 rounds of:

40 med ball toss(20#/14#)

60 Kettlebell swings(24kg/16kg)

120 Squats

400 meter run

For Med ball tosses, stand 8 feet apart, squat and then toss the ball to your partner as you stand up.  The Kettlebell may only touch the ground during med ball toss and during transitions between sets.  The med ball may never touch the ground.  If the med ball touches the ground the team must stop and each member perform 10 burpees. 

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11/18/2011 WOD

 

Today’s workout:

For time:

50 double unders

Followed by:

3 rounds:

10 Thrusters(95#/65#)

10 Box Jumps(30″/24″)

Followed by 50 double unders

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11/17/2011 WOD

 

 

 

 

Today’s workout:

As many rounds as possible in 10 minutes of:

20 meter shuttle run

21 squats

15 hand release pushups

Post number of rounds completed to comments.

 

11/16/2011 WOD

Today’s workout:

As many rounds as possible in 15 minutes of:

6 turkish getups

12 push press

15 swings

Complete all exercisese with the same dumbbell or kettlebell.

 

Post rounds completed to comments.