Complete the following for time:
15 rounds:
7 reps Jump Squats
7 reps Pushups
15 rounds:
7 reps Squats
7 reps Inverted Burpees
---------------------------
"Catalina Wine-Mixer"
Post your ideas for a CrossFit happy-hour to the comments section. See comments for details.
Thursday, December 11, 2008
Wednesday, December 10, 2008
Thursday, December 11, 2008 WOD
Row or Run 5k for time.
(Ab Circuit for those that have not completed yet.)
Noon Session meet by desk on fitness floor!
(Ab Circuit for those that have not completed yet.)
Noon Session meet by desk on fitness floor!
Tuesday, December 9, 2008
Wednesday, December 10, 2008 WOD
Front Squat 10-10-10-10-10
--------------------
5 Rounds for Time:
10 HSPU
10 Pushups
10 Pullups
--------------------
Ab Circuit
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5 Rounds for Time:
10 HSPU
10 Pushups
10 Pullups
--------------------
Ab Circuit
Monday, December 8, 2008
Sunday, December 7, 2008
Monday, December 8, 2008 WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge Steps
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 Thrusters, 45 lbs
50 Burpees
50 Double unders
Post time to comments section
(compare to October 13.)
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge Steps
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 Thrusters, 45 lbs
50 Burpees
50 Double unders
Post time to comments section
(compare to October 13.)
Friday, December 5, 2008
Saturday, December 6, 2008 WOD
Complete the following for time...
21 Thrusters
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees
-----------------------
Thruster Demo
Burpee Demo
Can't wait for our new pullups bars to try this one!
Looks like fun... Burpee-MuscleUp
21 Thrusters
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees
-----------------------
Thruster Demo
Burpee Demo
Can't wait for our new pullups bars to try this one!
Looks like fun... Burpee-MuscleUp
Thursday, December 4, 2008
Friday, December 5, 2008 WOD
Hmm...had a really tough workout planned for today but I feel like being nice. Well, nicer at least. Its been a tough week. But don't expect today's workout to be easy by any means.
Team Session!
Complete the following for time with a partner:
95 lb Overhead Squat 50 reps
Pullups 80 reps
95 lb Overhead Squat 40 reps
Pullups 60 reps
95 lb Overhead Squat 30 reps
Pullups 40 reps
95 lb Overhead Squat 20 reps
Pullups 20 reps
95 lb Overhead Squat 10 reps
-----------------------------------
1 minute timed situp
-feet anchored with arms crossed...take turns holding each others feet.
1 minute timed pushup
-chest to floor...full range of motion
Team Session!
Complete the following for time with a partner:
95 lb Overhead Squat 50 reps
Pullups 80 reps
95 lb Overhead Squat 40 reps
Pullups 60 reps
95 lb Overhead Squat 30 reps
Pullups 40 reps
95 lb Overhead Squat 20 reps
Pullups 20 reps
95 lb Overhead Squat 10 reps
-----------------------------------
1 minute timed situp
-feet anchored with arms crossed...take turns holding each others feet.
1 minute timed pushup
-chest to floor...full range of motion
Wednesday, December 3, 2008
Thursday, December 4, 2008 WOD
Complete AMRAP in 20 min of the following:
10 Pullups
20 Pushups
30 Squat
-L Sit and abwork after the workout
(Noon session will meet in the freeweight room!)
----------------------------------------------------------
Freerunning Session at 1pm...meet in CrossFit room first.
10 Pullups
20 Pushups
30 Squat
-L Sit and abwork after the workout
(Noon session will meet in the freeweight room!)
----------------------------------------------------------
Freerunning Session at 1pm...meet in CrossFit room first.
Tuesday, December 2, 2008
Wednesday, December 3, 2008 WOD
-Gymnastics and parkour techniques
--------------------------------------
Max rounds in 20 min of:
225 lb Deadlift 10 reps
Inverted Burpees 10 reps
Run up/down steps
--------------------------------------
Max rounds in 20 min of:
225 lb Deadlift 10 reps
Inverted Burpees 10 reps
Run up/down steps
Monday, December 1, 2008
Tuesday, December 2, 2008 WOD
Warmup:
Press Balance 3 reps
Snatch Balance 3 reps
High Hang Snatch 3 reps
-------------------------------
Workout:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Press Balance 3 reps
Snatch Balance 3 reps
High Hang Snatch 3 reps
-------------------------------
Workout:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
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