Friday, 26 Feb 10

Fun Friday WOD
Choose a partner.
One partner runs 200m while the other works on the following movements:
125 Push Ups
100 Box Jumps
75 Burpees
50 Wall Balls
Continue rotating 200m Runs until all Reps are complete.
-----
Endurance WOD
Choose ONE of the Following sports:
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
Row: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
-----

SATURDAY WOD, HALSEY GYM @ 09:00
BRING A FRIEND!

Thursday, 25 Feb 10

WOD
21-19-15-11-9-7-3
DB Front Squats
DB Push Press
DB Walking Lunges
Sit-Ups
For time.
-----
Feat of Strength:
Complete something in the binder.
-----
Post time and comments.

Wednesday, 24 Feb 10

WOD
5 min Run (distance)
4 min Double Unders
3 min Box Jump
2 min Burpees
1 min Squat
Max Reps with 1 minute rest between exercises.
-----
Endurance WOD
Choose ONE Of The Following Sports
(Short Course, Long Course, Ultra)
Swim: SC: 12min, LC: 15min, U: 35min
Bike:SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
Row: 25min
-----
Post total reps and comments.

Tuesday, 23 Feb 10

WOD
Running "Cindy"
400m Run then,
3 rounds of
5 Pull Ups
10 Push Ups
15 Squats
As many rounds as possible in 20 minutes.
-----
Feat of Strength:
Complete something from the binder.
-----
Post rounds and comments.

Monday, 22 Feb 10

WOD
5 Rounds for Time:
21 SDHP, 95/63
21 Ring Dips
-----
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
Row: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
-----
Post time and comments.

Friday, 19 Feb 10

WOD
For time:
2km Run (5 laps)
50 Burpee
100 Box Jumps
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.
-----
Endurance WOD:
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
-----

SATURDAY.....SPECIAL BIRTHDAY WOD FOR ANDREW!
Bring friends....09:00 Halsey Gym!

Thursday, 18 Feb 10

WOD
As Many Rounds as Possible in 20 minutes:
20 Double Unders
15 Squats
10 Pull ups
5 Knees to Elbows
-----
Feat of Strength:
Practice MedBall Cleans or,
complete something in the binder.
-----
Post rounds and comments.

Wednesday, 17 Feb 10

WOD
500 meter row followed by
5 rounds for time of:
10 Wall Balls (20/14)
10 Hang Cleans (135/95)
Finish with 500m Row.
-----
Endurance WOD:
Choose ONE Of the Following Sports:
30:30 x 10 rounds, 30 seconds on 30 seconds off, all out effort!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 30:30x10
-----
Post time and comments.

Tuesday, 16 Feb 10

WOD
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
--Men (95#) Women (65#). Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.--
-----
Feat of Strength:
Practice Hang Clean...from the knee. Use both a straight bar and dumbbells.
Max Double Unders in 2 minutes....for the board.
-----
Post time and comments.

Friday, 12 Feb 10

"Killer" WOD

7 Rounds for time:
15 x Jumping Lunges
15 x Kettle Bell Swings (53#m, 35#w)
15 x Push Ups
-----
Endurance WOD
5k Run Time Trail....Halsey Gym 12:00.
-----
Post time and comments.

BRING A FRIEND TO THE SATURDAY WOD-0900, Halsey Gym.

Thursday 11 Feb 10

WOD
200m Run
30 Overhead Squat (95/65 scale appropriately)
400m Run
20 Overhead Squat
600m Run
10 Overhead Squat
800m Run
-----
Great video: http://www.dailymotion.com/video/x69sdv_crossfit-nicole-ohs-comp_sport?from=rss
-----
Feat of Strength:
Push-up max reps in 2 minutes
or, Bodyweight bench press max reps in 2 minutes.
-----
Post time and comments.

Wednesday, 10 Feb 10

WOD
30 Handstand push-ups
40 Pull-ups
50 DB Swings (55/35)
60 Wall Balls
For time.
-----
Endurance WOD:
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
-----
Post time and comments.

Tuesday, 09 Feb 10

FRAN
21-15-9
Thrusters (95/65)
Pull-ups
-----
Feat of Strength
Box jumps 2 minute max reps
or, Overhead Squat 3-3-2-1
-----
Post time and comments.

Friday, 05 Feb 10

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

-----

MONDAY IS AN OFFICIAL REST DAY. Enjoy it.
Tuesday, we have a date with Fran.
Tuesday will have a special afternoon class 16:30 .

-----

Thursday, 04 Feb 10

WOD
45 Double-unders
45 Sumo Deadlift High Pull
45 Ring Dips
45 Box Jumps
For time.
-----
Feat of Strength:
Seated Shoulder Press 2 min max reps.
-----
Post time and comments.

Wednesday, 03 Feb 10

"GI JANE"
100 Burpee Pull-ups

~~This is a specially selected WOD for our friend Natalie Hoff. Today is her last day at Crossfit Kanto Plain. We wish her and her family much luck in San Diego. She will be dearly missed.~~

-----
Endurance WOD
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
Row: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
-----
Post time and comments.

Tuesday, 02 Feb 10

WOD
5 Rounds of:
1 Minute of rowing
1 Minute of Push-ups
1 Minute of Front Squats (95/65)
-----
Feat of Strength:
Weighted Pull-ups 1-1-1-1-1 or,
something from the binder.
-----
Post comments and total reps.