Friday, 30 April 10

LOST 100lb -great accomplishment
http://bullcitycrossfitters.blogspot.com/2010/03/holy-hundred.html

Fun Friday!
Choose a partner.
:3 at each station to complete AMRAP:
Tire Flips
Double Unders
Suitcase Carry
DB Push Press
Human Wheelbarrow
100m Sprint
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using pull paddles and float buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"

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Post total reps and comments.

Thursday, 29 April 10

WOD
For time:
1k Row
10 rounds of
3 DB Squat Cleans (55/35)
10 Box Jumps
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Feat of Strength:
Push Jerk 2-2-2-2-2
or Hand Stand Holds.
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Post time and comments.

Wednesday, 28 April 10

WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 DB Swings (55/35)
60 Sit-ups
70 Burpees
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Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
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Post time and comments.

Tuesday, 27 April 10

WOD
2 Rounds for Time:
200m Run
200m Backwards
400m Run
400m Backwards
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Feat of Strength:
Deadlift 3-2-1-1
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Post time and comments.

Monday, 26 April 10

'Crazy' Karen WOD
150 Wall Balls (20/14)
On the minute every minute 3 push-ups.
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Endurance WOD
Choose ONE of The Following Sports:
Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.
Bike: 8 x 1k all out sprints w/ 2 min recoveries.
Run: 10 x 100m all out sprints with 90 sec recoveries.
C2: 10 x 125m all out Sprints w/ 1 min recoveries.
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Post time and comments.

Friday, 23 April 10

The man with the 'POSE'.

WOD
10 min max reps of
7 Thruster 115/75
12 DB Swings 55/35
7 Chest to Bar Pull Ups
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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 total reps and comments.

WOD
10-9-8-7-6-5-4-3-2-1 reps for time:
Dips
Jumping Squats (45/35)
Traveling Burpees
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Feast of Strength:
Practice L-sit or Kipping Pull Ups
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Post time and comments.