Wednesday, 01 Sept 10

WOD
Five Rounds for time of:
10 Box Jumps (go big...two tires)
10 Burpees
10 Sit-Ups
100m Run (50 backwards/50 forward)
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Mobility WOD directly after.
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Endurance WOD
Choose ONE of The Following Sports:
Maximal Effort Required.
Swim: 3 x 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 3 x 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 3 x 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 2 x 1500m, Damper setting between 8-10
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Post time and comments.

Tuesday, 31 Aug 10

WOD
Feat of Strength then,

15 min AMRAP
2 Muscles Ups*
4 Push Press (135/95)
8 DB Swings (55/35)
(*3 pull-ups and 3 ring dips = 1 muscle up)
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Feat of Strength:
3-3-3 Push Press
You have 5 minutes before the WOD begins!
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Post rounds and comments.

Monday, 30 Aug 10

WOD
For time:
10 Pull-ups
20 Deadlift (250/175)
40 Box Jumps
80 Wall Balls (20/14)
160 Double Unders
400m Run
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.
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Mobility WOD...check out the video and practice it before coming in today.

Bro, Your Navicular Bone Dropped

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Post time and comments.

Friday, 27 Aug 10

Fun Friday!
"Last CrossFitter Standing"

:1 to complete the movement and ::15 to transition. If you do not complete the movement in the :1, you are out! Repeat until there is 1 person left.

1. 10 Double Unders
2. 20 Push Ups
3. 20 Seated Press, 45/33
4. 20 Jumping Squats, 45/33
5. 20 Sit Ups

When you are out, complete: 1 mile run
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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 comments.

Thursday, 26 Aug 10

"FRAN"
21-15-9
Thrusters (95/65)
Pull-Ups
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Trainer Notes: If your time was faster than 6 minutes (not as rx'd) last time, scale up on thruster weight, pull-ups or both.
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Mobility WOD
Don't Go In the Pain Cave

Goal:

Open up the front of your hips. Try and get 4 min each side.

Test: Air Squat

Mobilize 8 min

Retest: Air Squat

Note changes in quality of your squat/depth/etc.

Enjoy the feeling of undoing years of sitting in a chair.

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Post time and comments.

Wednesday, 25 Aug 10

"I believe burpees were designed by the same guy who invented pantyhose."

WOD
30-25-20-15 and 10 rep rounds of:
Burpees
DB Swings (55/35)
Toes to bar
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Cash Out: 9-5-3 Back Squat
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Endurance WOD
Choose ONE of the Following sports:
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
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Post time and comments.

Tuesday, 24 Aug 10

WOD
2 rounds for time:
400m Run
15 Box Jumps
15 L-Arm DB Squat-Clean-Thrusters (55/35)
30 Double unders
15 R-Arm DB Squat-Clean-Thrusters
15 Box Jumps
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Feat of Strength:
10 minute....SUMO SIT...oh the fun we are going to have! (Thank you Cindy.)
http://mobilitywod.blogspot.com/
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Post time and comments.