HAPPY BIRTHDAY LORI!!!
WOD
2 rounds
500 m row
25 burpees
post times and notes to comments
Thursday, September 30, 2010
Wednesday, September 29, 2010
Thursday 100930
WOD
50 wallballs
50 pull ups
35 wallballs
35 pull ups
20 wallballs
20 pull ups
post times and notes to comments
Tuesday, September 28, 2010
Monday, September 27, 2010
Tuesday 100928
WOD
"Tabata This"
double unders
push press 45#
box jumps 20"
KB swings 53/35
do all 8 rounds of each before moving on to the next.
sub single-leg jump rope, alt legs at each interval, if you do not have consistant double unders.
lowest scoring round of each movement is your score.
post notes and total-low-score to comments.
"Tabata This"
double unders
push press 45#
box jumps 20"
KB swings 53/35
do all 8 rounds of each before moving on to the next.
sub single-leg jump rope, alt legs at each interval, if you do not have consistant double unders.
lowest scoring round of each movement is your score.
post notes and total-low-score to comments.
Sunday, September 26, 2010
Monday 100927
WOD
7 rounds for time:
200 m run
7 power cleans 175/105
Post times and notes to comments
7 rounds for time:
200 m run
7 power cleans 175/105
Post times and notes to comments
Friday, September 24, 2010
Saturday 100925
WOD
"Fight Gone Bad"
3 rounds, 1 min at each station of:
wallballs 20# to 10'
sdhp 75#
box jumps 20"
push press 75#
row (calories)
rest
post total reps and notes to comments
"Fight Gone Bad"
3 rounds, 1 min at each station of:
wallballs 20# to 10'
sdhp 75#
box jumps 20"
push press 75#
row (calories)
rest
post total reps and notes to comments
Thursday, September 23, 2010
Friday 100924
WOD
coaches choice.
for those of you who might be working out somewhere else today, choose your own wod.
Pick one from an affiliate site or the main site. rest day is not a viable choice.
post wod, times, and notes to comments
coaches choice.
for those of you who might be working out somewhere else today, choose your own wod.
Pick one from an affiliate site or the main site. rest day is not a viable choice.
post wod, times, and notes to comments
Wednesday, September 22, 2010
Tuesday, September 21, 2010
Monday, September 20, 2010
Tuesday 100921
WOD
3 rounds for time:
10 overhead squats 135/95
50 double unders
post times and notes to comments
3 rounds for time:
10 overhead squats 135/95
50 double unders
post times and notes to comments
Sunday, September 19, 2010
Monday 100920
Deadlifts
3,3,3,3,3
let go of the bar at the bottom. THIS IS NOT A REST BREAK. reset and pull again.
post loads and notes to comments
Friday, September 17, 2010
Saturday 100918
WOD
as a team
4 rounds of
7 tire flips [together]
21 burpee tire jump thrus [per person]
run 400 m [per person]
each team member must complete each phase before anyone moves on to the next.
post times and notes to comments
as a team
4 rounds of
7 tire flips [together]
21 burpee tire jump thrus [per person]
run 400 m [per person]
each team member must complete each phase before anyone moves on to the next.
post times and notes to comments
Thursday, September 16, 2010
Friday 100917
for time:
150 push ups
[the catch: you must maintain a plank position. even in rest. anytime that is broken you must sprint 140 m (70 m down and back) and then continue push ups. ]
post times, # of sprints, and notes to comments
Wednesday, September 15, 2010
Thursday 100916
WOD
400 m walking lunge
for time
back knee gently kisses the ground on every step. all foward progress must be a lunge.
post times and notes to comments
400 m walking lunge
for time
back knee gently kisses the ground on every step. all foward progress must be a lunge.
post times and notes to comments
Tuesday, September 14, 2010
Wednesday 100915
WOD
3 rounds for time
10 front squats 155/95
80 m sprint
20 burpees
front squats must be cleaned from the ground.
set a cone at 40 meters. run there, touch it, and run back.
post times and notes to comments
3 rounds for time
10 front squats 155/95
80 m sprint
20 burpees
front squats must be cleaned from the ground.
set a cone at 40 meters. run there, touch it, and run back.
post times and notes to comments
Monday, September 13, 2010
Tuesday 100914
WOD
"Angie"
for time:
100 pull ups
100 push ups
100 sit ups
100 squats
you must complete all of one movement before moving on to the next.
Post times and notes to comments
"Angie"
for time:
100 pull ups
100 push ups
100 sit ups
100 squats
you must complete all of one movement before moving on to the next.
Post times and notes to comments
Sunday, September 12, 2010
Friday, September 10, 2010
Saturday 100911
 |
| WE WILL NEVER FORGET |
"Ryan"
5 rounds for time:
7 muscle ups
21 burpees
each burpee is finished with a 1' jump above max reach
If you don't have muscle ups,
sub 3 pull ups and 3 dips for each muscle up.
Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He was a Maplewood, Missouri firefighter. He is survived by his parents Andrew and Jackie Hummert. Ryan first appeared on the CrossFit website 8 October 2008.
post times and notes to comments.
Thursday, September 9, 2010
Friday 100910
WOD
21,18,15,12,9,6,3
rep rounds of:
SDHP 75/45
push jerk 75/45
post times, diet, and notes to comments
21,18,15,12,9,6,3
rep rounds of:
SDHP 75/45
push jerk 75/45
post times, diet, and notes to comments
Wednesday, September 8, 2010
Thursday 100909
WOD
40 swings 53/35#
10 box jumps 24/20"
30 swings 53/35#
20 box jumps 24/20"
20 swings 53/35#
30 box jumps 24/20"
10 swings 53/35#
40 box jumps 24/20"
for time
post times, diet, and notes to comments
40 swings 53/35#
10 box jumps 24/20"
30 swings 53/35#
20 box jumps 24/20"
20 swings 53/35#
30 box jumps 24/20"
10 swings 53/35#
40 box jumps 24/20"
for time
post times, diet, and notes to comments
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