Wednesday, July 10, 2013

WOD

"Snatch Forrest, Snatch"*

*WOD modified from U Turn CROSSFIT

21 Snatch (95#/55#)

Run 400 m

15 Snatch (115#/75#)

Run 400 m

9 Snatch (135#/95#)

Run 400 m

Please watch the demo video and more if you are uncomfortable with this movement.  The weights listed are meaningless unless you are performing the movement correctly.  Scale the weight accordingly...this means use the PVC or empty weight bars for all 3 rounds if necessary.



Snatch Demo from Laurie Miller on Vimeo.

Tuesday, July 9, 2013

WOD
"Tabata What?"

Tabata Push Ups
Rest 1 min
Tabata Abmat Sit Ups
Rest 1 min
Tabata KB Swings (53#/35#)
Rest 1 min
Tabata Air Squats

Perform a full tabata (8 rounds of 20 sec work and 10 sec rest) of each with one minute rest in between tabatas.  If done correctly, this WOD will take 19 minutes.  Score is total reps.

Monday, July 8, 2013

WOD

10-8-6-4-2-4-6-8-10 Reps of:

Deadlifts (175#/115#)

Box Jumps (24"/20")

For Time.

Friday, July 5, 2013

HERO WOD

"Bradley"

10 rounds for time of:

Sprint 100 meters (2 times around buildings next to concrete pad)
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds


U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Thursday, July 4, 2013

HAPPY 4TH OF JULY

HALSEY GYM IS CLOSED

0900 - TEAM WOD

Meet at concrete pad and bring jump ropes.  Check back here prior to WOD in case of cancellation due to weather.

Wednesday, July 3, 2013

WOD

21-15-9 Reps of:

Box Jumps (24"/20")

KB Swings (53#/35#)

Thrusters (95#/65#)

ForTime.

Tuesday, July 2, 2013

WOD
10 min AMRAP

5 Wall Balls (20#/14#)
10 Double Unders (30 singles)
10 Wall Balls
20 Double Unders (60 singles)
15 Wall Balls
30 Double Unders (90 singles)
20 Wall Balls
40 Double Unders (120 singles)
Continue adding 5 Wall Balls and 10 Double Unders (30 singles) until time.

Record your reps for each.

*Courtesy of CrossFit Hampton Roads