WOD 1: "Angie" For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
WOD 2: Three rounds for time of:
30 Doubles
6 GHD Sit-ups
6 Back extensions
Post time to comments.
Friday, July 30, 2010
Thursday's WOD
WOD 1: "Isabel" For time:
30 Snatches @ 95#
Post time to comments.
WOD 2: Tabata treadmill
8.0 mph @ 12%
30 Snatches @ 95#
Post time to comments.
WOD 2: Tabata treadmill
8.0 mph @ 12%
Wednesday, July 28, 2010
Today's WOD
WOD 1: Seven rounds for time of:
3 Cleans @ 145#
4 HSPU's (abmat)
Post time to comments.
WOD 2: 5x5 Pistols
WOD 3: CrossFit Total
Deadlift 400# (pr)
Back squat 245#
Shoulder press 115#(pr)
Total: 760 (pr)
3 Cleans @ 145#
4 HSPU's (abmat)
Post time to comments.
WOD 2: 5x5 Pistols
WOD 3: CrossFit Total
Deadlift 400# (pr)
Back squat 245#
Shoulder press 115#(pr)
Total: 760 (pr)
Saturday, July 24, 2010
Craig's WOD
WOD: "Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Add your points and post them to comments.
Wednesday, July 21, 2010
Craig's WOD
WOD 1: Five rounds for time of:
15 Thrusters @ 115#
400m Run
Post time to comments.
WOD 2: Deadlift 1-10-1-20-1-30
Post loads and total load to comments.
15 Thrusters @ 115#
400m Run
Post time to comments.
WOD 2: Deadlift 1-10-1-20-1-30
Post loads and total load to comments.
Friday, July 16, 2010
Thursday's WOD
WOD 1: 5 mi. Run
WOD 2: 50-40-30-20-10 rounds of:
Box jumps
Medball Cleans @ 20#
Post time to comments.
WOD 2: 50-40-30-20-10 rounds of:
Box jumps
Medball Cleans @ 20#
Post time to comments.
Wednesday, July 14, 2010
Monday's WOD
WOD: Run-WOD-Run
For time:
5 mi. Run
10 rounds of:
5 Pull-ups
5 Dips
10 Push-ups
20 Squats
3 mi. Run
Post time to comments.
For time:
5 mi. Run
10 rounds of:
5 Pull-ups
5 Dips
10 Push-ups
20 Squats
3 mi. Run
Post time to comments.
Tuesday's WOD
WOD 1: 21-15-9 rounds of:
Double-unders
Wall ball shots @ 20#
Post time to comments.
WOD 2: Cleans 3-3-3-3-3-3-3
Post loads to comments.
Double-unders
Wall ball shots @ 20#
Post time to comments.
WOD 2: Cleans 3-3-3-3-3-3-3
Post loads to comments.
Sunday, July 11, 2010
Saturday, July 10, 2010
Friday's WOD
WOD: "Johnson" AMRAP 20
9 DL @ 245#
8 MU progressions
9 DBSC @ 50#
Post rounds and fractions of rounds to comments.
Thursday, July 8, 2010
Craig's WOD
WOD 1: 10k Run in Bioreserve
WOD 2: For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
WOD 2: For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Wednesday, July 7, 2010
Craig's WOD
WOD: For Time:
20 Back squats @ 135#
40 Toes to bar
60 KBS @ 1.5 pd.
Post time to comments.
20 Back squats @ 135#
40 Toes to bar
60 KBS @ 1.5 pd.
Post time to comments.
Monday, July 5, 2010
Craig's WOD
WOD 1: Run 5 miles.
WOD 2: 10 Minute KB Snatch Test (16 kg)
Post number of reps to comments.
WOD 2: 10 Minute KB Snatch Test (16 kg)
Post number of reps to comments.
Sunday, July 4, 2010
Thursday, July 1, 2010
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