ONDEG Fitness

Where Have All the WODs Gone?

They are still here...happening every day, twice a day, sometimes three.  Come on in and have a look if you are interested in the three S's (strength / stamina / sufferance).

I don't publish the workouts ahead of time anymore...part of that "unknown / unknowable" thing.  No more cherrypicking the workouts!  Not that any of you lunatics would ever do such a thang!

So as of today, we are still going strong.  And if Lis' has anything to say about it, we won't ever stop training.  Come join us.

Wednesday, 28 March 2012

Two sets:
  • Single leg jump, one lap.  (Stabilize, then jump to other foot.)
  • Single arm push-up.  x5 each arm
  • Sit-up x10
  • KB swing x10
Pull-ups, dead-hang variations, max reps.  Ten minutes.


  • Snatch balance, triples.  Fifteen minutes.
Five rounds, for time:
  • Front squat x10 (95/65)
  • Push-ups x10 (Hands on the bar, touch the chest to the bar.  Full extension.)
  • KTE x10 (Knees.  To.  Elbows!  Don't compromise!)
  • Reverse walking lunge x1 length

Tuesday, 27 March 2012

Resistance is futile...we all gonna die.

OK, maybe not.

Three rounds, thirty seconds each station:
  • Slam ball
  • Bike
  • Water ball
  • DB thruster
  • GM
  • Three sets:  with 75% of your press 1RM, press to failure, then push press to failure, then push jerk or jerk to failure.
  • Keep the bar in your hands...do not place the bar on the rack between movements.

Run 5K.

Monday, 26 March 2012

Some of you are wondering where the F are the workouts?  Why ain't I posting them?

I am still working on transferring this blog to another system.  I wanna do it right...there's a few hang-ups and I am working thru them.  So, be patient!  Good changes are coming!

First change is that I am going to post a demo of the daily training for you.  It will be a video of one (or more) of the trainers doing the workout.  Should be fun...we'll see how it goes and adjust as we learn the most efficient method of getting it on the web.

For Monday:
  • NOTE:  you gotta hustle to get all this done, so don't muck around!
Bike .2 of a mile between each movement (x15 for each)
  • Squat
  • Superman
  • Sit-up
  • Push-up
  • Ring row
  • Back squat 15-12-9-6-3 reps @ 50-60-70-80-90%
Three rounds (last two sets of cleans are done without other movements):
  • NOTE:  this is NOT for time.  Perfect execution on every clean...take your time and rest as necessary to ensure proper technique on each rep.
  • Burpee box jump x10
  • DU x100
  • Clean x10-8-6-4-2 @ 55-60-65-70-75%
    • NO burpees or DU's on last two sets of cleans!
    • Each clean should be perfect execution.
    • Finish toall and pull yourself into a full squat with each rep!
    • Come out of the hole and adjust the grip after standing as if you were going to follow with a jerk.

Monday, 19 March 2012

  • Superman
  • Lunge
  • Sit-up
Kipping pull-ups:  3 sets max effort, with or without band.

  • OHS 5x3
  • Increase weight each set, last set should NOT be to failure.
Group effort, one person rows 250m as fast as possible, while the others complete as many reps as possible at one of the following stations, rotate stations for 20 minutes:
  • Slam ball
  • Push press (DB)
  • JPU
  • Push-up
  • Body row
  • Incline bench (DB)

Be Strong...

...you may need to save the world tonight.

Friday, 16 March 2012

Two sets, with a barbell:
  • Static lunge x10 (5 each leg)
  • GM x10
  • Press x10
  • High pull x10
  • Floor wiper x10 (5 each side)
  • Tabata row:  go for max wattage on each round
  • Back squat 15-12-9-6-3 (50-60-70-80-90%)

Continuous rounds, 12 minutes:

  • Thruster x120 (45/33)
  • DU x90
  • 20 sets:  Ring row x3 and ring dip/push-up x3

Wednesday, 14 March 2012

Five minutes, thirty seconds each:
  • Plank rotation with push-up
  • Leg raise
  • Superman
Pull-ups:  three sets, weighted or assisted, 3-7 reps each set (last set should be to failure)

Tabata timing:  jumping lunge

Strength and stamina:
As prescribed on CrossFit.com on 20120310
Five rounds for time (rx = 155#/103#):
  • Deadlift x12
  • Hang power clean x9
  • Push jerk x6

Tuesday, 13 March 2012

Two sets of fifteen:
  • Superman
  • GHD sit-up
  • Squat and a half
  • Ring dip (use feet as necessary)
  • Bent row (barbell)
  • Back squat 10-8-6-4-2 (%'s = 70-75-80-85-90)
2012 CrossFit Games Workout 12.3:

Complete as many rounds and reps as possible in 18 minutes of:
  • Box jump x15 (24"/20")
  • Push press (115#/75#)
  • Toes-to-bar x9

Monday, 12 March 2012

  • KB round robin (pick a movement and do ten of each, five each side if asymetrical)
    • "With side of burpees"...3 reps between each movement, ten if you can't come up with a KB movement!
  • Press 5x3
50-40-30-20-10 of each:
  • DU (singles x5 if you SUCK at DU...or maybe an adequate number of cross-overs?)
  • Sit-up (anchored, ab mat, etc)