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Dec 22, 2009, 7:49pm

Blackhawk Fitness, LLC :: Search Results

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Topic: Jan 10-11 Bridal Fair (Read 242 times)

SGT Vancuren
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Jan 10-11 Bridal Fair
« Result #1 on Jan 10, 2009, 12:23am »

If anyone is planning on sealing the deal with a fiance come on out to the Wichita's Bridal Fair at the Century II plaza on W. Douglas. It will be fun and full of opportunites to find a great deal. In the mean time "GET FIT"!!

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Result 2 of 5:

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Topic: FRI WOD, WEEK 2, 08 CYCLE 2008 (Read 593 times)

Chief Everhart
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FRI WOD, WEEK 2, 08 CYCLE 2008
« Result #2 on Dec 3, 2008, 9:44pm »

"Stan"

Warmup: Instructor led- full body

WOD:

3 Stations 20m apart.

Pyramids at each station - THAT MEANS UP THEN BACK DOWN!

Station 1: Push up/Shoulder push up

Green: 1 push up, 2 shoulder push ups, 3 push ups...10
Blue: 5 push up, 6 shoulder push ups, 7 push ups...15
Red: 10 push up, 11 shoulder push ups, 12 push ups...20

Bottoms up walk (with push up) to station 2.

Station 2: Jump thruster/ lunge
Green: 1 Jump thruster, 2 lunges, 3 Jump thruster...10
Blue: 5 Jump thruster, 6 lunges, 7 Jump thruster...15
Red: 10 Jump thruster, 11 lunges, 12 Jump thruster...20

Lunge to station 3

Station 3: sit up/ leg lift
Green: 1 sit up, 2 leg lift, 3 sit up...10
Blue: 5 sit up, 6 leg lift, 7 sit up...15
Red: 10 sit up, 11 leg lift, 12 sit up...20

Rest.

Long stretchout

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Result 3 of 5:

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Topic: THURS WOD, WEEK 2, 08 CYCLE 2008 (Read 277 times)

Chief Everhart
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THURS WOD, WEEK 2, 08 CYCLE 2008
« Result #3 on Dec 3, 2008, 9:39pm »

WARM-UP: 10 minute Quick dynamic warmup - active movement exercises to include cherry pickers, toe touches, broad jump, bear crawl, etc. Include indian run for up to 5 minutes

WORKOUT:

LONG RUN DAY!

Cadets run for 35 minutes.
Instructor moves in opposite direction of movement and issues 1 10-rep exercise each time he passes a cadet.

Examples:

Push-Ups
Flutter Kicks (4-Count)
Air Squats
Mountain Climbers
Side Straddle Hops
Cobras
Bench Dips (use curb, benches, etc.)

COOLDOWN: Slow walk. Instruction on how to measure pulse. Etc.

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Result 4 of 5:

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Topic: WED WOD, WEEK 2, 08 CYCLE 2008 (Read 299 times)

Chief Everhart
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WED WOD, WEEK 2, 08 CYCLE 2008
« Result #4 on Dec 3, 2008, 9:39pm »

WARMUP: Dynamic, include 4 minute jog / cardio.

WORKOUT:

The Sandwich - This should take most of the time. If it does NOT, input various abs.

Listed exercises are the various numbers for Green/Blue/Red Groups

2 Minute SPRINT - 80%
100/125/150 squats
40/50/60 situps
30/40/50 pushups
15/25/35 burpees
30/40/50 pushups
40/50/60 situps
100/125/150 squats
2 Minute SPRINT - 80%

COOLDOWN.

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Result 5 of 5:

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Topic: TUES WOD, WEEK 2, 08 CYCLE 2008 (Read 264 times)

Chief Everhart
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TUES WOD, WEEK 2, 08 CYCLE 2008
« Result #5 on Dec 3, 2008, 9:38pm »

INSTRUCTOR LED! GET FIT!

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