Friday, 10 Sept 10

WOD
800m Run
30 Box Jumps
30 Push Ups
600m Run
20 Sit Ups
20 Slam Balls
400m Run
10 Hand Stand Push Ups
10 Burpees
For time.
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Endurance WOD
Complete 5k Run or Row over the weekend and bring back you times.
These will be used for future goal setting.
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Mobility WOD
Learning to Foam Roll
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Post time and comments.

Thursday, 09 Sept 10

FOOD FOR THOUGHT!
14 facts you need to know about Sugar.

WOD
4 rounds for time of:
21 Sumo Deadlift High Pull (95/65)
15 Front Squats
9 Burpees
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Feat of Strength: Fire Breathers Perform before the main WOD so show up a little early. - 500 meter Row for Time (goal time is under 2:00)
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Post time and comments.

Wednesday, 8 Sept 10

WOD
2 rounds for time:
50 DB Swings (55/35)
40 Walking Lunges w/ DB overhead
30 Push-ups
20 Single Arm DB Push Press
10 Weighted Sit Ups
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Mobility WOD
You Must Defeat The Evil Chair
Check out both videos posted on Sunday, Sept 5th.
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Post time and comments.

Tuesday, 10 Sept 10

Why I keep harping on you........
Keeping a rigid spine is critical to productive application of force. Meaning if your muscles around your spine are held tight the power produced by your limbs will be more efficiently transferred towards your task. In other words with a stable mid-line you'll be able to do more, faster.

WOD
20 Minute AMRAP
20 Wall Balls
10 Pull-Ups
400 M Run

Finish with 3 attempts at max L-sit on parallettes. Rest 1 minute between attempts.
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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
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
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Post rounds and comments.

Monday, 06 Sept 10

LABOR DAY WOD
0900 @ Halsey Gym

*Please don't be late. We will have to set up a few things for the WOD.

Friday, 03 Sept 10

WOD
Choose a partner and a Med Ball...complete the following:
800m Med Ball Run
100 Jumps over Med Ball
100 Push Ups
100 Air Squats
100 Sit Ups
100 Med Ball Cleans
100 Med Ball Throw
800m Med Ball Run
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Endurance WOD Choose ONE of The Following Sports
Swim, Bike, Run, C2 4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done! Cover as Much Distance as Possible on Each Interval.
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Post time and comments.

Thursday, 02 Sept 10

WOD (courtsey of Crossfit Invictus)
Five sets for Max Reps of:
90 seconds of Deadlift (225/155 lbs.)
90 seconds of Rest
90 seconds of Dumbbell Push Press (55/35 lbs.)
90 seconds of Rest
90 seconds to complete a 400 Meter Run
90 seconds of Rest Report three scores for each of the five sets – e.g., 1. 42/50/1:13, 2. 38/45/1:15, etc
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Feat of Strength:
2 minute Deadhang holds
2 minute Dirty Dogs
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Post time and comments.