WOD
"Grace"
For time:
30 Clean and Jerk (135#m/83#w)
(If you go lighter, go faster!)
Grace and CrossFit RRG - video [wmv] [mov]
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Endurance WOD:
Time Trials
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Cover as much distance as possible in each of the specified time intervals.
6 min TT - 3 min rest
4 min TT - 2 min rest
1 min TT - 30 sec rest
30 sec TT - 15 sec rest
15 sec TT
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Post time, distance and comments.
Friday, 29 May 09
HERO WEEK
"Josh"
For time:
21 Overhead Squats (95#m/65#w)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
(If your hands can't handle another pull-up
substitute push-ups.)
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Endurance WOD:
10k Time Trial.
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See you all on Saturday, 09:00 Halsey Gym.
"Josh"
For time:
21 Overhead Squats (95#m/65#w)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
(If your hands can't handle another pull-up
substitute push-ups.)
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Endurance WOD:
10k Time Trial.
-----
See you all on Saturday, 09:00 Halsey Gym.
Thursday, 28 May 09
HERO WEEK
"Badger"3 rounds for time:
30 Squat Cleans (95#m, 65#w)
30 Pull-Ups
800m Run
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Feat of Strength:
2 minutes max reps of double-unders and push-ups.
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Post time, reps and comments.
Tuesday, 26 May 09
HERO WEEK
DanielFor Time:
50 Pull-ups
400m Run
21 Thrusters (95#m/65#w)
800m Run
21 Thrusters
400m Run
50 Pull-ups
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Feat of Strength:
5-3-1-1-1 Bench Press
Find your one rep max.
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Tomorrow is the "Iron Sailor" competition. If you're interested please contact me.
It starts at 13:00.
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Post time, weight and comments.
Monday, 25 May 09
Hero Week
Memorial Day
Trevor
For Time:
300 Pull-Ups
400Push-Ups
500 Sit-Ups
600 Squats
Break up into teams and work
together to hit the totals.
(Clark and I will be at Halsey for a 0900 WOD. Please join us if you can for this team WOD.)
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Endurance WOD: Choose one of the following sports.
Swim, Bike, Run, Row
Sprint: 5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off
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Post time, distance and comments.
Memorial Day
Trevor
For Time:
300 Pull-Ups
400Push-Ups
500 Sit-Ups
600 Squats
Break up into teams and work
together to hit the totals.
(Clark and I will be at Halsey for a 0900 WOD. Please join us if you can for this team WOD.)
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Endurance WOD: Choose one of the following sports.
Swim, Bike, Run, Row
Sprint: 5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off
-----
Post time, distance and comments.
Friday, 22 May 09
WOD
Three Rounds for Time:
9 Dealift (Body Weight)
15 Push Up
21 Box Jumps
Run 400m
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Feat of Strength:
Practice strict pull-ups
-----
Endurance WOD:
5k Time Trail
(Run starts at Halsey at 11:00)
-----
Post times and comments.
Three Rounds for Time:
9 Dealift (Body Weight)
15 Push Up
21 Box Jumps
Run 400m
-----
Feat of Strength:
Practice strict pull-ups
-----
Endurance WOD:
5k Time Trail
(Run starts at Halsey at 11:00)
-----
Post times and comments.
Thursday, 21 May 09
WOD
1000m Row
followed by,
21-15-9
Front Squat (135#m, 105#w)
Back Extensions
-----
Feat of Strength:
3-3-3-3
Push Press
(find your 3 rep max)
-----
Post time, weight and comments.
1000m Row
followed by,
21-15-9
Front Squat (135#m, 105#w)
Back Extensions
-----
Feat of Strength:
3-3-3-3
Push Press
(find your 3 rep max)
-----
Post time, weight and comments.
Wednesday, 20 May 09
WOD
"J.T."
21-15-9
Handstand push-ups
Ring dips
Push-ups
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Crossfit Endurance: TIME TRAIL
Choose ONE sport and do the following for your distance:
(SC-short course, LC-long course, U-ultra distance)
90% Of Best Time for your set Distance.
Swim: SC: 600m, LC: 800m, U: 1000m
Bike: SC: 12 mile, LC: 20 mile, U: 30 mile
Run: SC: 2 mile, LC: 10k, U: 13.1M
Row: SC: 2k, LC: 3k, U: 6k
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Post Time and Comments.
"J.T."
21-15-9
Handstand push-ups
Ring dips
Push-ups
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Crossfit Endurance: TIME TRAIL
Choose ONE sport and do the following for your distance:
(SC-short course, LC-long course, U-ultra distance)
90% Of Best Time for your set Distance.
Swim: SC: 600m, LC: 800m, U: 1000m
Bike: SC: 12 mile, LC: 20 mile, U: 30 mile
Run: SC: 2 mile, LC: 10k, U: 13.1M
Row: SC: 2k, LC: 3k, U: 6k
-----
Post Time and Comments.
Tuesday, 19 May 09
WOD
As many rounds in 20 minutes:
400 meter sprint
10 Squat Cleans
10 Box Jumps
-----
Feat of Strength:
3 minutes max pull-ups/dips
(Alternate between exercises as you reach failure.)
-----
Post rounds, reps and comments.
As many rounds in 20 minutes:
400 meter sprint
10 Squat Cleans
10 Box Jumps
-----
Feat of Strength:
3 minutes max pull-ups/dips
(Alternate between exercises as you reach failure.)
-----
Post rounds, reps and comments.
Monday, 18 May 09
"Killer" WOD
7 Rounds for time:
15 x Jumping Lunges
15 x Kettle Bell Swings (53#m, 35#w)
15 x Push Ups
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Feat of Strength:
Tabata "L Sit" (8 rounds of 20 sec on / 10 sec off)
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Crossfit Endurance:
3+ Hours After/Before CrossFit WOD
Choose ONE of the following...
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.
Run: 2 x 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
Row: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
7 Rounds for time:
15 x Jumping Lunges
15 x Kettle Bell Swings (53#m, 35#w)
15 x Push Ups
-----
Feat of Strength:
Tabata "L Sit" (8 rounds of 20 sec on / 10 sec off)
-----
Crossfit Endurance:
3+ Hours After/Before CrossFit WOD
Choose ONE of the following...
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.
Run: 2 x 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
Row: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
Friday, 15 May 09
WOD
Five rounds for time of:
40 Double-Unders (substitution: 1 double-under = 5 single jumps)
30 Squats
20 Knees to Elbows
10 Handstand Push-Ups
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Feat of Strength:
Push Press 5-5-5-5
(find your 5 rep max)
-----
Post your time,weight and comments.
Five rounds for time of:
40 Double-Unders (substitution: 1 double-under = 5 single jumps)
30 Squats
20 Knees to Elbows
10 Handstand Push-Ups
-----
Feat of Strength:
Push Press 5-5-5-5
(find your 5 rep max)
-----
Post your time,weight and comments.
Thursday, 14 May 09
WOD
21-15-9 reps for time of:
Box Jumps (two tires if you dare!)
Dumbbell Swings
Sumo Deadlift High-Pull (75#m/45#w)
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Feat of Strength: Endurance WOD
Tempo at 90%
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
20min To Cover as much Distance as Possible at 90% RPE.
http://www.crossfitendurance.com/
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Post time, distance and comments.
21-15-9 reps for time of:
Box Jumps (two tires if you dare!)
Dumbbell Swings
Sumo Deadlift High-Pull (75#m/45#w)
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Feat of Strength: Endurance WOD
Tempo at 90%
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
20min To Cover as much Distance as Possible at 90% RPE.
http://www.crossfitendurance.com/
-----
Post time, distance and comments.
Wednesday, 13 May 09
"Michael"
3 rounds for time:
800m Run
50 Back Extensions (can sub Supermans)
50 Sit-Ups
-----
Feat of Strength:
Practice Snatch and Single Arm DB Snatch
Dumbell Snatch tri-panel...[wmv]
-----
Post time and comments.
3 rounds for time:
800m Run
50 Back Extensions (can sub Supermans)
50 Sit-Ups
-----
Feat of Strength:
Practice Snatch and Single Arm DB Snatch
Dumbell Snatch tri-panel...[wmv]
-----
Post time and comments.
Tuesday, 12 May 09
WOD
Front Squat 3-3-3
(Warm-up with 2 x 7 and then find your 3 rep max on the final set)
(Good video but long...Front Squat WOD ...[wmv])
recover and then complete,
150 Wall Ball Shots (20#m, 16#w) for time.
-----
Feat of Strength:
2 minutes max double unders.
-----
Post weight, time and jumps.
Front Squat 3-3-3
(Warm-up with 2 x 7 and then find your 3 rep max on the final set)
(Good video but long...Front Squat WOD ...[wmv])
recover and then complete,
150 Wall Ball Shots (20#m, 16#w) for time.
-----
Feat of Strength:
2 minutes max double unders.
-----
Post weight, time and jumps.
Monday, 11 May 09
A nice turn out for our Saturday WOD. WOD
Three rounds for time of:
50 Box jumps 24"
21 Deadlifts (185#m, 115#w)
30 Pull-ups
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Feat of Strength: Endurance WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on
-----
Post time, distance and comments
Friday, 8 May 09
WOD
"Fran"
21-15-9
Thrusters (95#m/63#w)
Thrusters (95#m/63#w)
Pull Ups
-----
Sorry for the late post, sick kid, late husband and bad weather.
Saturday, WOD at 0900 Halsey Gym.
-----
Post time and comments.
Thursday, 7 May 09
WOD
150 Burpees for Time.
-----recover fully then...
Feat of Strength (Endurance WOD)
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
4 x 5 min sprint intervals
w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
http://www.crossfitendurance.com/
-----
Post time and distance.
150 Burpees for Time.
-----recover fully then...
Feat of Strength (Endurance WOD)
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
4 x 5 min sprint intervals
w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
http://www.crossfitendurance.com/
-----
Post time and distance.
Wednesday, 6 May 09
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
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Feat of Strength:
2 minute Handstand. (video specially for James.... Playing With Handstands, Jeff Tucker...[wmv][mov]
-----
Post total reps from all 32 intervals to comments.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
-----
Feat of Strength:
2 minute Handstand. (video specially for James.... Playing With Handstands, Jeff Tucker...[wmv][mov]
-----
Post total reps from all 32 intervals to comments.
Tuesday, 5 May 09
WOD
For Time:
5 Squat Cleans (105#m/65#w)
30 Shoulder Press (use dumbbells)
10 Squat Cleans
25 Shoulder Press
15 Squat Cleans
20 Shoulder Press
20 Squat Cleans
15 Shoulder Press
25 Squat Cleans
10 Shoulder Press
30 Squat Cleans
5 Shoulder Press
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Feat of Strength:
Max push-ups and sit-ups in 2 minutes
-----
Post time, reps and comments.
For Time:
5 Squat Cleans (105#m/65#w)
30 Shoulder Press (use dumbbells)
10 Squat Cleans
25 Shoulder Press
15 Squat Cleans
20 Shoulder Press
20 Squat Cleans
15 Shoulder Press
25 Squat Cleans
10 Shoulder Press
30 Squat Cleans
5 Shoulder Press
-----
Feat of Strength:
Max push-ups and sit-ups in 2 minutes
-----
Post time, reps and comments.
Monday, 4 May 09
WOD
3 rounds for time:
21 Box Jumps
15 Wall Ball (20#m/16#w)
9 Towel Pull Ups (simulates climbing a rope)
200m Sprint
-----
Feat of Strength:
35 Squat Clean for time. (Focus on form and speed.)
-----
Post Results to Comments
3 rounds for time:
21 Box Jumps
15 Wall Ball (20#m/16#w)
9 Towel Pull Ups (simulates climbing a rope)
200m Sprint
-----
Feat of Strength:
35 Squat Clean for time. (Focus on form and speed.)
-----
Post Results to Comments
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