Wednesday, 3 June 09

WOD:
In three (3) minutes, complete a 400 meter run and as many wall ball (20#m/16#w) shots as possible.
Rest three (3) minutes and repeat for a total of five (5) cycles.
Post number of wall ball shots completed each round.

-----
Feat of Strength:
3-3-2-1-1 Bench Press (find your one rep max)
or, 2 minute max reps "ab mat" sit-ups.
(Yes, I finally got them in along with my rings!)
-----
Post reps and comments.

Tuesday, 2 June 09

WOD
For time:
1000m Row
then,
50 Thrusters (65#m/45#w)
50 Sumo Deadlift High Pull (65#m/45#w)

-----
Feast of Strength:
2 minutes max burpee/pull-ups.
-----
Post time, reps and comments.

Monday, 1 June 09

WOD
"Grace"
For time:
30 Clean and Jerk (135#m/83#w)
(If you go lighter, go faster!)
Grace and CrossFit RRG - video [wmv] [mov]

-----
Endurance WOD:
Time Trials
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Cover as much distance as possible in each of the specified time intervals.
6 min TT - 3 min rest
4 min TT - 2 min rest
1 min TT - 30 sec rest
30 sec TT - 15 sec rest
15 sec TT

-----
Post time, distance and comments.

Friday, 29 May 09

HERO WEEK
"Josh"
For time:
21 Overhead Squats (95#m/65#w)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
(If your hands can't handle another pull-up
substitute push-ups.)

-----
Endurance WOD:
10k Time Trial.

-----
See you all on Saturday, 09:00 Halsey Gym.

Thursday, 28 May 09

HERO WEEK

"Badger"
3 rounds for time:
30 Squat Cleans (95#m, 65#w)
30 Pull-Ups
800m Run

-----
Feat of Strength:
2 minutes max reps of double-unders and push-ups.

-----
Post time, reps and comments.

HERO WEEK

"Hansen"
5 Rounds for time:
30 Dumbbell Swing (70#m/50#w)
30 Burpees
30 GHD Sit-Ups

-----
Endurance WOD:
10 x 200m sprint holding fastest possible pace without deviating more than 5 sec...
30 sec recoveries.
-----
Post times and comments.

Tuesday, 26 May 09

HERO WEEK

Daniel
For Time:
50 Pull-ups
400m Run
21 Thrusters (95#m/65#w)
800m Run
21 Thrusters
400m Run
50 Pull-ups

-----
Feat of Strength:
5-3-1-1-1 Bench Press
Find your one rep max.
-----
Tomorrow is the "Iron Sailor" competition. If you're interested please contact me.
It starts at 13:00.
-----
Post time, weight and comments.