WOD
THREE rounds for time of:
10 Burpee
3 Strict Press (130#m/85#w)
20 Box Jumps
6 Push Press
30 Air Squats
9 Push Jerk
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Feat of Strength:
Max sit-ups in 2 minutes.
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Post time and comments.
Monday, 30 Nov 09
WOD
For time:
21 Thrusters
400m run
21 Ring dips
15 Thrusters
400m run
15 Ring dips
9 Thrusters
400m run
9 Ring dips
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Feat of Strength:
Strict Press 3-3-3-3
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Endurance WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
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Post time and comments.
For time:
21 Thrusters
400m run
21 Ring dips
15 Thrusters
400m run
15 Ring dips
9 Thrusters
400m run
9 Ring dips
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Feat of Strength:
Strict Press 3-3-3-3
-----
Endurance WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
-----
Post time and comments.
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Wednesday, 25 Nov 09
300 WOD!!...We are proud of you Marcus!!
Complete the following exercises for a total of 300 reps, minimum of 5 reps and maximum of 100.
Double Unders
Push Ups
Wall Balls
Hand Stand Push-ups
Box Jump
Burpees
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ONLY 1 CLASS TOMORROW....Be ready to go at 08:30!
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NEXT CLASS IS ON SATURDAY....MISSION WOD 09:00
Complete the following exercises for a total of 300 reps, minimum of 5 reps and maximum of 100.
Double Unders
Push Ups
Wall Balls
Hand Stand Push-ups
Box Jump
Burpees
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ONLY 1 CLASS TOMORROW....Be ready to go at 08:30!
-----
NEXT CLASS IS ON SATURDAY....MISSION WOD 09:00
Tuesday, 24 Nov 09
WOD
Lunged to Death....
400m Walking Lung with Weight Over Head (30#m/20#w) for time.
Penalty: 5 Burpees for lowering the weight.
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Feat of Strength:
Max Pull-Ups in Two Minutes
Practice Toes to Bar
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Post time and comments.
WEDNESDAY WILL BE A SPECIAL WOD....Come support a fellow CFer who has achieved a milestone. WOD WILL BE AT 08:30 HALSEY GYM. There will be no 09:00 class.
HOLIDAY SCHEDULE:
No WOD on Thursday (Thanksgiving) or Friday.
BUT - Mission WOD on Saturday 09:00!! Bring a friend or your spouse.
Lunged to Death....
400m Walking Lung with Weight Over Head (30#m/20#w) for time.
Penalty: 5 Burpees for lowering the weight.
-----
Feat of Strength:
Max Pull-Ups in Two Minutes
Practice Toes to Bar
-----
Post time and comments.
WEDNESDAY WILL BE A SPECIAL WOD....Come support a fellow CFer who has achieved a milestone. WOD WILL BE AT 08:30 HALSEY GYM. There will be no 09:00 class.
HOLIDAY SCHEDULE:
No WOD on Thursday (Thanksgiving) or Friday.
BUT - Mission WOD on Saturday 09:00!! Bring a friend or your spouse.
Monday, 23 Nov 09
WOD
10 Front Squats
15 Dumbbell Swings
20 Sit-ups
4 Rounds for time...then:
Rest 5 minutes and run an 800 for time (x2)
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Feat of Strength:
L-Sit or Dead-hang Pull-ups
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Endurance WOD:
Choose ONE of The Following Sports:
90% of best time for the set distance.
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
Row: 4k Tempo 90%
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Post time and comments.
Today's Results:
Natalie 9:11 (50/30)
Chick 9:27 (85/35)
Mike 9:55 (105/55)
Ellis 11:40 (105/55)
Marcus 14:47 (40/35)
Katie 9:18 (50/20)
Tracy 9:55 (30/15)
Reina 10:12 (40/20)
Alexis 11:16 (75/35)
Michelle 10:24 (55/30)
Tanya 7:40 (55/30)
Nancy 7:30 (30/x)
Jessica 7:06 (65/30)
10 Front Squats
15 Dumbbell Swings
20 Sit-ups
4 Rounds for time...then:
Rest 5 minutes and run an 800 for time (x2)
-----
Feat of Strength:
L-Sit or Dead-hang Pull-ups
-----
Endurance WOD:
Choose ONE of The Following Sports:
90% of best time for the set distance.
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
Row: 4k Tempo 90%
-----
Post time and comments.
Today's Results:
Natalie 9:11 (50/30)
Chick 9:27 (85/35)
Mike 9:55 (105/55)
Ellis 11:40 (105/55)
Marcus 14:47 (40/35)
Katie 9:18 (50/20)
Tracy 9:55 (30/15)
Reina 10:12 (40/20)
Alexis 11:16 (75/35)
Michelle 10:24 (55/30)
Tanya 7:40 (55/30)
Nancy 7:30 (30/x)
Jessica 7:06 (65/30)
Friday, 20 Nov 09
WOD
3 Rounds for time of:
400 M Run
15 Thrusters (95#m/65#w)
7 Hand Stand Push-ups
(Meet in the weight room, the floor of Halsey Gym is closed.)
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post time and comments.
**NO WOD this SATURDAY. Have a great weekend!
3 Rounds for time of:
400 M Run
15 Thrusters (95#m/65#w)
7 Hand Stand Push-ups
(Meet in the weight room, the floor of Halsey Gym is closed.)
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post time and comments.
**NO WOD this SATURDAY. Have a great weekend!
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