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.
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
-----
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.
-----
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
-----
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
Subscribe to:
Posts (Atom)