Thursday, 1 April 10

WOD
2 Rounds for Time:
12 R Arm Push Press, (45/35)
12 L Arm Push Press, (45/35)
50 Step Ups (45/35)
12 L Arm Barbell Push Press, (45/35)
12 R Arm Barbell Push Press, (45/35)
50 Box Jumps
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Feat of Strength:
Toes to Bar or L-Sits
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Post time and comments.

Wednesday, 31 Mar 10

WOD
"Broom Stick Mile"
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Endurance WOD
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post time and comments.

Thursday, 25 Mar 10

Choose 4 or 5 events and go for best score:

800m Run
1000m Row
100 Double Unders
15 Body Weight OHS (or best weight)
200m DB Lunge, (DB Overhead with one arm 45/35)
:4 Max Handstand Push-ups
100 Push Ups
:3 Max Burpees
1 Rep Max Push Press

Wednesday, 24 Mar 10

WOD
Two Rounds for Time:
25 Double Unders
25 Wall Balls
25 Sit Ups
25 Superman
100m Sandbag Carry
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Endurance WOD
Choose ONE of The Following Sports:
Cover as Much Distance as possible in each of the timed intervals.
Swim, Bike, Run C2
2 Rounds of:
3x1min, Rest 30sec between intervals, 2x2min, Rest 45sec between intervals, 1x3min, Rest 2min, Repeat Set. Rest between sets is the 30sec, 45sec, 2min.
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Post time and comments.

Tuesday, 23 Mar 10

Picture from Tanya's Birthday WOD

WOD
21-15-9
Burpee Box Jumps
Squat Cleans (3/4 bodyweight)
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Feat of Strength: 2 minute max Medball Cleans
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Endurance WOD Choose ONE of the Following Sports;
Swim, Bike, Run C2 3 Rounds of: 5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
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Post time and comments.

Monday, 22 Mar 10

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Post time and comments.

Friday, 19 Mar 10

WOD
4 Rounds:
15 Wall Balls
100m Run
15 Burpees
100m Run
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Endurance WOD
Choose ONE Of the Following Sports:
30:20 x 8 rounds, 30 seconds on 20 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!
C2:Row 30:20x8
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Post time and comments.

Thursday, 18 Mar 10

WOD
As many rounds in 15 minutes of:
10 DB Swing (55/35)
10 Push Press
20 Double Unders
rest 2 minutes then,
5 minutes max reps of Pull-ups.
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Feat of Strength:
Complete something from the binder
or practice kipping.
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Post rounds and comments.

Wednesday, 17 Mar 10

WOD
For time:
21-15-9 -800m Run
Deadlift
Box Jumps
(Rx men weight 225-scale as needed. It should be difficult but done with good form.)
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Endurance WOD
Choose ONE Of the Following Sports:
Swim / Bike / Run / Row
20 min Time Trial:
Cover as much Distance as Possible.
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Post time and comments

Tuesday, 16 Mar 10

WOD
1000 meter row
50 Single Arm Thruster
30 Knee to Elbows
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Feat of Strength
Kipping Pull-ups or L-sits
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Post time and comments.

Monday, 15 Mar 10

WOD
Find you Overhead Squat 5-3-2 max
then,
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
For time.
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Endurance WOD
Choose ONE Of the Following Sports:
Cover as much Distance as possible
Swim:SC 12min, LC-U 25min
Bike:SC 20min, LC-U 40min
Run:SC 15min, LC-U 40min
Row:SC 15min, LC- U 25min
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Post time and comments.

Friday, 12 Mar 10

WOD
5 rounds for time of:
Run 400m
50 squats
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FUN FRIDAY!
08:40 Crossfit Styly Dodgeball
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Saturday WOD 09:00 @ Halsey Gym
Bring a friend!

Thursday, 11 Mar 10

WOD
50 Double Unders
50 Sit Ups
400m Run
40 Box Jumps
40 Front Squat, 55/45
30 Strict Press, 55/45
30 Push-ups
200m Run
20 OHS, 45/33
20 Burpees
10 MedBall Clean, 45/33
10 Slam Ball
100m Run w/ Sand Bag
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Feat of Strength:
Practice L-sit or Kipping pull-ups.
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Post time and comments.

Wednesday, 10 Mar 10

WOD
Five rounds for time of:
10 Towel Pull-ups
10 Handstand push-ups
10 Weighted Jumping Lunges
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Endurance WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
8x 2min On, 1 min Off
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Post time and comments.

Tuesday, 09 Mar 10

WOD fe
21-18-15-12-9 rep rounds of:
135 pound Deadlift
Stand-up the lift then 10 second count on the way down...touch and stand-up. 1 minute rest between sets. Go as slowly as possible keeping good mid-line stabilization.
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Feat of Strength:
Practice kipping pull-ups
or, Max bench press 3-3-3-3
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Post comments.

Monday, 08 Mar 10

WOD
For time:
50 Wall ball shots, 20 pound
25 Pull-ups
40 Wall ball shots, 20 pound
20 Pull-ups
30 Wall ball shots, 20 pound
15 Pull-ups
20 Wall ball shots, 20 pound
10 Pull-ups
(I saw this WOD on main site last month and just had to post it. I hope you all have fun!)
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Endurance WOD
Choose ONE of The Following Sports:
"Sprint efforts but be Consistent, your times will be used in the upcoming weeks".
Swim: 8x50m/y, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Bike: 8x1/4mile, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Run: 8x200m, hold within 2-3 sec or Foul. Rest 90sec between Intervals
C2: 8x250m, hold within 2-3 sec or Foul. Rest 90sec between Intervals
*Foul= Bottom of lunge Isometric holds 90sec Right leg, 90sec Left leg, back knee hovers just above the ground!
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Post time and comments.

Friday, 05 Mar 10

Fight'n in the Rain
3 Rounds for total reps.
One minute work at each station.
Squats
Chest to Bar Pull-ups
Burpees Jumps
Hand Stand Push Ups
Double Unders
Rest
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Endurance WOD
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post reps and comments.

Thursday, 4 Mar 10

WOD
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
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Feat of Strength:
Shoulder Press 3-3-3-3
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Post time and comments.

Wednesday, 3 Mar 10

HAPPY BIRTHDAY Tanya!

34-24-14-4 reps for time of,
Push-ups
Single Arm DB Swings
Weighted Box Steps
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.
Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.
Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints
Row: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"
"Bike and Row, once your 3min recovery has expired, start your roll in effort for each sprint"
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Post time and comments.

Tuesday, 2 Mar 10

WOD
For time:
1600m Run
50 Sit Ups
50 Pull-Ups
1600m Run
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Feat of Strength:
Ring Push-Ups
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Post time and comments.

Monday, 1 Mar 10

WOD
10/5, 9/6, 8/7, 7/8, 6/9, 5/10
Reps of:
Man-makers
Mountain Climbers
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Endurance WOD
Swim, Bike, Run, Row
8x 2min On, 1 min Off
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul. 3min Isometric bottom of squat hold.
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Post time and comments.