5 Rounds for time:
20 Pullups
2 Laps
Post time to comments
(the laps will tack place on the rooftop track. That's a lot of stair running!)
Thursday, September 10, 2009
Wednesday, September 9, 2009
Thursday, September 10, 2009 WOD
"Karen"
150 Wall Ball Shots for time
Post time to comments
(not everyone's favorite, but still an important workout)
150 Wall Ball Shots for time
Post time to comments
(not everyone's favorite, but still an important workout)
Tuesday, September 8, 2009
Wednesday, September 9, 2009 WOD
"CrossFit Total"
Back Squat 1 rep
Military Press 1 rep
Deadlift 1 rep
Post total to comments
(After a sufficient warmup, you get 3 attempts at each exercise. Take the heaviest successful lift for each exercise and add up the total. Post results to comments.)
Back Squat 1 rep
Military Press 1 rep
Deadlift 1 rep
Post total to comments
(After a sufficient warmup, you get 3 attempts at each exercise. Take the heaviest successful lift for each exercise and add up the total. Post results to comments.)
Monday, September 7, 2009
Tuesday, September 8, 2009 WOD
"Isabel"
135 lb Barbell Snatch
30 reps for time
Post time to comments
Video: Hanging Snatch Instruction...by Burgener
Video: The Three Pulls...by Burgener
135 lb Barbell Snatch
30 reps for time
Post time to comments
Video: Hanging Snatch Instruction...by Burgener
Video: The Three Pulls...by Burgener
Monday, September 7, 2009 Labor Day...No Classes!
No Classes Today Due to Holiday. See everyone tomorrow!
Friday, September 4, 2009
Saturday, September 5, 2009 WOD
10:00 Advanced Session:
"Tropic Thunder"...Les Grossman Edition!
Complete the following for time:
50 Thrusters
40 Deadlifts
30 Hanging Power Cleans
20 Overhead Squats
10 Push Press
-guys use 135 lbs/girls use 95 lbs
-complete one exercise before moving on to the next
Post time to comments
---------------------------
11:00 Regular Session:
Radioshack Hill!
5 Rounds for time:
DB Clean & Press
DB Swings
DB Uphill Sprint/Downhill Sprint
-Clean & Press/Swings must take place at bottom of the hill. Sprint uphill with the weights, and then back downhill to original starting position...this constitutes one round.
Post time and weight used to comments
"Tropic Thunder"...Les Grossman Edition!
Complete the following for time:
50 Thrusters
40 Deadlifts
30 Hanging Power Cleans
20 Overhead Squats
10 Push Press
-guys use 135 lbs/girls use 95 lbs
-complete one exercise before moving on to the next
Post time to comments
---------------------------
11:00 Regular Session:
Radioshack Hill!
5 Rounds for time:
DB Clean & Press
DB Swings
DB Uphill Sprint/Downhill Sprint
-Clean & Press/Swings must take place at bottom of the hill. Sprint uphill with the weights, and then back downhill to original starting position...this constitutes one round.
Post time and weight used to comments
Friday, September 4, 2009 WOD
Max rounds in 20 min:
5 HSPU
10 Deadlifts (225 lbs)
15 Pullups
(Advanced participants use heavier weight and go for 30 min)
Post weight and rounds to comments
5 HSPU
10 Deadlifts (225 lbs)
15 Pullups
(Advanced participants use heavier weight and go for 30 min)
Post weight and rounds to comments
Wednesday, September 2, 2009
Thursday, September 3, 2009 WOD
Rooftop Session!!!
150 Pushups for time
Run 5 laps for each rest
(Chest to floor on all pushups. You may rest in a full plank position. If knees or hips touch the floor then it does count as a rest.)
Post time and number of rest periods to comments
150 Pushups for time
Run 5 laps for each rest
(Chest to floor on all pushups. You may rest in a full plank position. If knees or hips touch the floor then it does count as a rest.)
Post time and number of rest periods to comments
Wednesday, September 2, 2009 WOD
"Grace"
Clean & Jerk 135 lbs
30 reps for time
Post time to comments
(Today I will allow a power clean/push press or power clean/push jerk.)
------------------------
In the downstairs pool...
5 rounds of:
5 getups, swim 40m
10 pushups, swim 40m
15 squats, swim 40m
Post time to comments
Clean & Jerk 135 lbs
30 reps for time
Post time to comments
(Today I will allow a power clean/push press or power clean/push jerk.)
------------------------
In the downstairs pool...
5 rounds of:
5 getups, swim 40m
10 pushups, swim 40m
15 squats, swim 40m
Post time to comments
Tuesday, September 1, 2009
Thursday 6am Session/Fight Gone Bad IV News
Thursday 6am session:
Thursday 6am class is cancelled starting this week! Tuesdays at 6am will continue as usual. If I can get a few people to commit to it then I may change my mind. Talk to me about possibilities. All the other classes are booming, so that's still good news. Keep up the great work everyone!
Fight Gone Bad IV:
Please register here if interested for Fight Gone Bad IV at GSX Athletics. Remember to sign up under "Downtown CrossFit." The fee for entry is a $25 donation for Prostate Cancer. It's a good cause and not a whole lot of money. You can donate more if you wish but the minimum is $25.
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