WOD
200m Run
30 Overhead Squat (95/65 scale appropriately)
400m Run
20 Overhead Squat
600m Run
10 Overhead Squat
800m Run
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Great video: http://www.dailymotion.com/video/x69sdv_crossfit-nicole-ohs-comp_sport?from=rss
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Feat of Strength:
Push-up max reps in 2 minutes
or, Bodyweight bench press max reps in 2 minutes.
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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.
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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+ 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.
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Post time and comments.
30 Handstand push-ups
40 Pull-ups
50 DB Swings (55/35)
60 Wall Balls
For time.
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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+ 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.
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Post time and comments.
Tuesday, 09 Feb 10
FRAN
21-15-9
Thrusters (95/65)
Pull-ups
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Feat of Strength
Box jumps 2 minute max reps
or, Overhead Squat 3-3-2-1
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Post time and comments.
21-15-9
Thrusters (95/65)
Pull-ups
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Feat of Strength
Box jumps 2 minute max reps
or, Overhead Squat 3-3-2-1
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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
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MONDAY IS AN OFFICIAL REST DAY. Enjoy it.
Tuesday, we have a date with Fran.
Tuesday will have a special afternoon class 16:30 .
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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.
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Feat of Strength:
Seated Shoulder Press 2 min max reps.
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Post time and comments.
45 Double-unders
45 Sumo Deadlift High Pull
45 Ring Dips
45 Box Jumps
For time.
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Feat of Strength:
Seated Shoulder Press 2 min max reps.
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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.~~
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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.
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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)
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Feat of Strength:
Weighted Pull-ups 1-1-1-1-1 or,
something from the binder.
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Post comments and total reps.
5 Rounds of:
1 Minute of rowing
1 Minute of Push-ups
1 Minute of Front Squats (95/65)
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Feat of Strength:
Weighted Pull-ups 1-1-1-1-1 or,
something from the binder.
-----
Post comments and total reps.
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