ATSUGI WOD:
50 Sit-ups
25 Burpee tuck jumps
400m run
3 rounds for time.
USA WOD:
50 Sit-ups
25 Burpee tuck jumps
3 min run OR double unders OR 400m run
3 rounds for time.
Thursday, March 31, 2011
ATSUGI WOD:
2 round for time of:
400m Run
30 Deadlifts 215/135 lbs
30 Wall ball shots 20/14 lbs
30 Push-ups (Games Style) *Start in plank, lower to chest to deck - lift hands from floor, return hands to floor, then push back up in a plank position to the top of the push-up*
USA WOD:
2 rounds for time
400m Run *OR* 3 mins of double unders *OR* 3 mins of tuck jumps
30 single leg bridges (on each leg for a total of 60)
30 walking lunges (on each leg for a total of 60)
30 Push-ups (Games Style)
Single leg bridges:
2 round for time of:
400m Run
30 Deadlifts 215/135 lbs
30 Wall ball shots 20/14 lbs
30 Push-ups (Games Style) *Start in plank, lower to chest to deck - lift hands from floor, return hands to floor, then push back up in a plank position to the top of the push-up*
USA WOD:
2 rounds for time
400m Run *OR* 3 mins of double unders *OR* 3 mins of tuck jumps
30 single leg bridges (on each leg for a total of 60)
30 walking lunges (on each leg for a total of 60)
30 Push-ups (Games Style)
Single leg bridges:
Wednesday, March 30
Lets get back into the groove people!
Erin and I, although we are far away, would like to continue posting WODS for our Kanto plain people!
We shall endeavor to post two wods. One for those of you in Atsugi, and a wod for those in the states, possibly without equipment. (please go out and buy a jumprope)
I would also encourage those of you in the states to check out other nearby crossfits! They are all fun and can be quite different from one another. Meet some new friends and buy some new T-shirts! You may go to http://www.crossfit.com/, click on the affiliates tab, and then search for one near you. Each has it's own rules and standards, so make sure you check out their website before you stop by.
ATSUGI WOD:
"FRAN"
21-15-9
Thrusters (65/95)
Pullups
For time.
USA WOD:
21-15-9
Pushups
Jumping squats
Supermans
For time
Erin and I, although we are far away, would like to continue posting WODS for our Kanto plain people!
We shall endeavor to post two wods. One for those of you in Atsugi, and a wod for those in the states, possibly without equipment. (please go out and buy a jumprope)
I would also encourage those of you in the states to check out other nearby crossfits! They are all fun and can be quite different from one another. Meet some new friends and buy some new T-shirts! You may go to http://www.crossfit.com/, click on the affiliates tab, and then search for one near you. Each has it's own rules and standards, so make sure you check out their website before you stop by.
ATSUGI WOD:
"FRAN"
21-15-9
Thrusters (65/95)
Pullups
For time.
USA WOD:
21-15-9
Pushups
Jumping squats
Supermans
For time
Monday, March 21, 2011
0830 WOD only - meet at Halsey gym
If the evacuation process starts before 0830, this WOD will be cancelled
If the evacuation process starts before 0830, this WOD will be cancelled
Saturday March 19, 2011
FREE Workout at 0830
-Open to all
-Must be able to run without restriction
-Willing to workout outside at your own risk
-Self paced
-You do not need to be a current crossfitter or have any intention of starting crossfit
-Come join us for some stress relief!
Friday, March 18, 2011
Due to current events in our area and pending evacuations, Fridays WOD is cancelled.
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