Thursday, 17 June 10

WOD
Box Jump for 2 minutes
Sit-up for 2 minutes
Box Jump for 90 seconds
Sit-up for 90 seconds
Box Jump for 1-minute
Sit-up for 1-minute
Box Jump for 30 seconds
Sit-up for 30 seconds
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Feat of Strength:
Front Squat
1-1-1-1-1
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Post time and comments.

Wednesday, 16 June 10

Coaches Thoughts: Being a CrossFit coach is awesome. I spend my days teaching people how to do basic and complicated movements, motivating them to go harder and designing ways to help them improve. I get to geek out on programing workouts that will build my athletes capacities beyond what they thought they could do. But more importantly I get to be a positive part of peoples lives. I get to watch confidence build, relationships blossom, and lives get better. My job is never done and I love that I get to keep doing it.

WOD
1000m Row then,
Four rounds for time of:
21 Knees To Elbows
15 DB Push Press
9 Ring Dips
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.
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Post time and comments.

Tuesday, 15 June 10

WOD
21-15-9
Over Head Squats (95/65)
Pull Ups (CTB)
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Feat of Strength:
1 mile run - max effort.
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Post time and comments.

Monday, 14 June 10

Filthy Fifty
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
Choose ONE of the following sports.
Swim: 5 x 50m/y ALL OUT SPRINTS… 3 min recoveries.
Bike: 3 x 1k ALL OUT SPRINTS... 5 min recoveries.
Run: 4 x 300m ALL OUT SPRINTS… 5 min recoveries
C2:4 x 375m ALL OUT SPRINTS… 5 min recoveries.
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Post time and comments.

Friday, 11 June10

WOD
Run 800m
15 L-One Arm Snatch
15 R-One Arm Snatch
Run 400m
15 L-One Arm Snatch
15 R-One Arm Snatch
Run 800m
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Endurance WOD
Choose ONE of The Following Sports...
Swim: SC & LC: 300m , U: 800m

Bike: SC: 10mile ,LC: 12mile, U: 18mile

Run: SC: 5k, LC: 8k, U: 15k

C2: 5k
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Post time and comments.

Thursday, 10 June 10

WOD
"Tabata"
Sumo Deadlift High Pull (95/65)
Wall Ball (20/14)
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Feat of Strength:
Overhead Squat
3-3-2-2
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Post reps and comments.

Wednesday, 09 June 10

WOD
5 rounds for time of:
15 Hang Power Clean (95/65)
10 Plyo Push Up
5 Pull Ups
200m Run/Row
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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 time and comments.