Friday 17 December 2010

WOD
5 rounds for time
10 dead lift
15 Knee to Elbow
10 Pull up

end with 1000m row

Wednesday December 15, 2010

WOD
3 rounds
22 KB swings
22Box Jumps
Run 400m
22 Burpee
22 Wall Ball

Friday December 10

WOD
Row 1000M
Three sets of 15 Reps
Air Squat
Lunge
Dips
Push Up
Sit Up

Finish with Row 1000M


Matt is at selection right now. Keep him in your thoughts and prayers!!!!

Friday, 19 November 2010

WOD

5 Rounds for time while continuously holding DBs:

4 Walking Lunges

7 DB Squat Cleans

4 Walking Lunges

7 DB Squats

4 Walking Lunges

7 DB Push Presses

4 Walking Lunges

7 DB Push Jerks

Beginner 10lb DBs - W, 20 - M

Intermediate 15 - W, 30 - M

Advanced 20 - W, 45 - M

Wednesday, 17 November 2010

"Nancy"

WOD (Intermediate)

5 Rounds for time:

-400 meter run

-O/H Squat (45W, 65M)

WOD (Advanced)

-400 meter run

-O/H Squat (65W, 95M)

Monday, 15 November 2010

WOD (Intermediate)

As many rounds as possible in 20 minutes:

20 Push Jerks (55W & 95M)

20 Double Unders ( 0r 60 jump ropes)

20 KB Swings (20W & 35M)

WOD (Advanced)

20 Push Jerks (65W & 115M)

40 Double Unders (or 120 jump ropes)

20 KB Swings (30W & 53M)

Wednesday, 10 November 2010

WOD (On Ramp #12) Last Day of On-Ramp

Run 400 meters

15-12-9

Air Squat

Burpees

Box Jumps

Run 400 meters

WOD (Main)

"Filthy Fifty"

50 Pullups

50 KB Swings

50 Walking Lunges

50 Push Press

50 Situps

50 Wall Balls

50 Burpees

50 Double Unders

Monday, 8 November 2010

WOD (On Ramp #11)
21-15-9
Kipping Pull-Ups
KB Swings
Wall Ball


WOD (Main)
PR: 500 meter Row
10 rounds for time:
Row 10 calories
Rest 20 seconds

Friday, 05 November 2010

WOD (On Ramp #10)

AMRAP:

7 Med Ball Cleans

7 Push Ups

WOD (Main)

"Angie"

For Time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Wednesday, 3 November 2010

WOD (On Ramp #9)

21-15-9 Reps of:

DB Clean and Press

Situps

Calorie Row

WOD (Main)

5 Rounds of:

5 Deadlifts

10 Burpees

Special shout out to Chris Bourke, who was on TDY from Louisiana, glad to get to know you, had fun crossfitting with you, and safe travels back to cajun country.