WOD
"Fight Gone Baddish"
Each exercise performed for 1 minute for 3 rounds
with 1 minute rest between rounds:
20 Wall Ball (20#/16#)
20 SDLHP (75#/55#)
20 Box Jump (20")
20 Push Press (75#/55#)
20 Shuttle Run (10 yards)
-----
Endurance WOD
Choose ONE sport and do the following for your distance:
SC: short course, LC: long course, U: ultra long course
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 total score and comments.
DON'T FORGET ABOUT SATURDAY'S WOD 09:00 HALSEY GYM...
BRING SPOUSES AND FRIENDS!
Thursday, 10 Sept 09
WOD
Rounds of 9, 15 and 21 reps for time of:
Overhead Squat (95#m/65#w)
Pull-Ups
-----
Feat of Strength:
Overhead Squat 3-2-1-1-1
-----
Post time and comments.
Rounds of 9, 15 and 21 reps for time of:
Overhead Squat (95#m/65#w)
Pull-Ups
-----
Feat of Strength:
Overhead Squat 3-2-1-1-1
-----
Post time and comments.
Wednesday, 09 Sept 09
WOD
As many rounds in 20 minutes:
5 Box Jumps
10 Push up
15 Squat
200m Sprint
-----
Feat of Strength:
2 minutes max sit-ups.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
-----
Post rounds and comments.
As many rounds in 20 minutes:
5 Box Jumps
10 Push up
15 Squat
200m Sprint
-----
Feat of Strength:
2 minutes max sit-ups.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
-----
Post rounds and comments.
Tuesday, 08 Sept 09
WOD
3 Rounds for time:
50 Air Squats
7 Muscle Ups
10 Power Cleans
(each muscle up ~ 3 pull ups, 3 dips)
-----
Feat of Strength:
Deadlift 3-3-3-3
(find your three rep max)
-----
Post time and comments.
3 Rounds for time:
50 Air Squats
7 Muscle Ups
10 Power Cleans
(each muscle up ~ 3 pull ups, 3 dips)
-----
Feat of Strength:
Deadlift 3-3-3-3
(find your three rep max)
-----
Post time and comments.
Friday, 04 Sept 09
WOD Fun Friday
Three man team:
400 meter Run as a team, then
100 Squat Cleans
100 Burpees
400 meter Run as a team.
(two people working at a time)
-----
Feat of Strength:
Practice handstand push-ups.
-----
Endurance WOD:
Choose ONE of the Following Sports:
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/ heavy tension.
Run: 2 x 3/4 - 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.
-----
BRING A FRIEND OR SPOUSE TO SATURDAY'S WOD -- 09:00 HALSEY GYM.
Three man team:
400 meter Run as a team, then
100 Squat Cleans
100 Burpees
400 meter Run as a team.
(two people working at a time)
-----
Feat of Strength:
Practice handstand push-ups.
-----
Endurance WOD:
Choose ONE of the Following Sports:
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/ heavy tension.
Run: 2 x 3/4 - 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.
-----
BRING A FRIEND OR SPOUSE TO SATURDAY'S WOD -- 09:00 HALSEY GYM.
Thursday, 03 Sept 09
WOD
Row-your-Grace
500 meter Row then,
30 Reps from the floor overhead anyway, anyhow. (135#/95#)
for time.
-----
Feat of Strength:
Work on something from the binder.
-----
Welcome home guys and girls.
Bring your spouse to Crossfit Saturday and show them what you've been doing. !
Row-your-Grace
500 meter Row then,
30 Reps from the floor overhead anyway, anyhow. (135#/95#)
for time.
-----
Feat of Strength:
Work on something from the binder.
-----
Welcome home guys and girls.
Bring your spouse to Crossfit Saturday and show them what you've been doing. !
Wednesday, 02 Sept 09
WOD
800 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
400 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
800 M Run
For time.
------
Feat of Strength:
Max Push Ups in 2 minutes.
-----
Endurance WOD:
Choose ONE Of The Following Sports:
Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.
Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, 2x through only!
Row: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.
-----
Post time, reps and comments.
800 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
400 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
800 M Run
For time.
------
Feat of Strength:
Max Push Ups in 2 minutes.
-----
Endurance WOD:
Choose ONE Of The Following Sports:
Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.
Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, 2x through only!
Row: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.
-----
Post time, reps and comments.
Subscribe to:
Posts (Atom)