Friday, 30 April 10

LOST 100lb -great accomplishment
http://bullcitycrossfitters.blogspot.com/2010/03/holy-hundred.html

Fun Friday!
Choose a partner.
:3 at each station to complete AMRAP:
Tire Flips
Double Unders
Suitcase Carry
DB Push Press
Human Wheelbarrow
100m Sprint
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using pull paddles and float buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"

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Post total reps and comments.

Thursday, 29 April 10

WOD
For time:
1k Row
10 rounds of
3 DB Squat Cleans (55/35)
10 Box Jumps
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Feat of Strength:
Push Jerk 2-2-2-2-2
or Hand Stand Holds.
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Post time and comments.

Wednesday, 28 April 10

WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 DB Swings (55/35)
60 Sit-ups
70 Burpees
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Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
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 20:10x8
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Post time and comments.

Tuesday, 27 April 10

WOD
2 Rounds for Time:
200m Run
200m Backwards
400m Run
400m Backwards
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Feat of Strength:
Deadlift 3-2-1-1
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Post time and comments.

Monday, 26 April 10

'Crazy' Karen WOD
150 Wall Balls (20/14)
On the minute every minute 3 push-ups.
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Endurance WOD
Choose ONE of The Following Sports:
Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.
Bike: 8 x 1k all out sprints w/ 2 min recoveries.
Run: 10 x 100m all out sprints with 90 sec recoveries.
C2: 10 x 125m all out Sprints w/ 1 min recoveries.
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Post time and comments.

Friday, 23 April 10

The man with the 'POSE'.

WOD
10 min max reps of
7 Thruster 115/75
12 DB Swings 55/35
7 Chest to Bar Pull Ups
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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+ 750m)
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.
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Post total reps and comments.

WOD
10-9-8-7-6-5-4-3-2-1 reps for time:
Dips
Jumping Squats (45/35)
Traveling Burpees
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Feast of Strength:
Practice L-sit or Kipping Pull Ups
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Post time and comments.

Wednesday, 21 April 10

Journal WOD
You have 6 minutes to find your (comfortable) 1 rep max of:
Back squat or Push Jerk
-then,
30 reps for time of:
Snatch Balance or Squat Clean to Push Press
-finish with 500m Row for time
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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
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post weights and times.

Tuesday, 20 April 10

WOD
“Run Annie Run”
400 M Run
50-40-30-20-10
Double Unders (or x5 Singles)
Sit-ups
800 M Run
-or-
:15 AMRAP:
200m Run
10 Push Ups
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Feat of Strength
Weighted Pull Ups 1-1-1-1
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Post time and comments.

Monday, 19 April 10

WOD
21-15-9
SDHP (95//65)
Tire Jumps
Alligator Push Ups
100m Run
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.
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Post time and comments.

Friday, 16 April 10

WOD
For time:
50 Box jump
50 Jumping Pull-ups
50 DB swings, (35/25)
50 Step Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double Unders
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Endurance WOD
Swim, Bike, Run, C2
9x1min 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= 2 min of max rep push ups.
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Post time and comments.

Thursday, 15 April 10

WOD
1600m Run
-On the minute 5 push-ups and 10 squats
Continue until you complete the 1600m.
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Feat of Strength:
1 round max reps (m=body weight/w=1/2 body weight)
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Post time and comments

Wednesday, 14 April 10

Crossfit Kids....11:00 Ranger Gym for special workout demo for MWR.

WOD
4 rounds for time of:
20 Box Jumps
20 Wall Ball shots
20 Walking Lunge (45# plate overhead)
20 Shuttle Runs (10 feet)
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Endurance WOD
Choose ONE Of The Following Sports
Swim: 20minutes total: at 85% for first 10min then pick it up to 90% on the last 10min
Bike: 90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min
Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min
Row: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min
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Post time and comments.

Tuesday, 13 April 10

“THE BEAR”
7 Sets of the Sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds; Rest Between Rounds As Needed, Post Loads.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
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Feat of Strength:
Snatch Balance practice and max reps in 2 minutes.
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Post time and comments.

Monday, 12 April 10

WOD
400 M Run
30 Burpees
400 M Run
45 Sit-ups
400 M Run
45 Wall Balls
400 M Run
30 Pull-ups
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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!
Row:Row 30:20x8
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Post time and comments.

Friday, 09 April 10

WOD
-If weather permits, we will hit Monday's WOD
and if not I have something up my sleeve.
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Row: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
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Post time and comments.

Thursday, 08 April 10

WOD
500m Row
then, 10 minutes as many rounds as possible of
10 Power Cleans
10 Knees to Elbows
10 Burpees
then, 400m Run
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Feat of Strength: Back Squat 3-3-2-2 or something from the binder.
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Post time and comments.

Wednesday 07 April 10

WOD
3 rounds for time:
21 Slam Ball
15 Box Jump
9 Push Up
400m Run
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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 C2, once your 2min recovery has expired, start your roll in effort for each sprint"
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Post time and comments

Tuesday, 06 April 10

WOD
5 rounds for time of:
9 Hand Stand Push-ups
15 Ring dips
21 Thrusters (85/55)
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Feat of Strength
2,000 meter Row or something out of the binder.
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Post time and comments.

Monday, 05 April 10

WOD
75 OHS (130/75)---go heavy but be safe.
200m run
Every time you drop the weight you must run 200m
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"If you are trying to be better than someone else...you are doing it wrong! Being the best is not about beating everyone else. It is about beating who you were yesterday." -The Rookie
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Endurance WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
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Post time and comments.

Friday, 2 April 10

Fun Friday! WOD
400m OH Lunge and Push Ups (55/35)
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Endurance WOD
Chose ONE of The Following Sports:
Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 4 sec of each other) + 2 x 200m/y (1 min recovery, holding within 6 sec of each other)
Bike: 4 x 5k holding best possible pace. Not slowing more then 10sec in even/odd directions if outside. 2min recoveries.
Run: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries
Row: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 5 sec from best interval. 2 min recoveries
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Post time and comments.