WOD:
"Fight Gone Bad"
Complete 3 rounds of five 1-minute stations and rest 1 minute between rounds
The five stations are:
1. Wall-ball, 10 ft target, 20lb (Reps)
2. Sumo high-pull, 75lb (Reps)
3. Box jump, 20 in (Reps)
4. Push-press, 75lb (Reps)
5. Row (Calories)
1 point is given for each rep and colorie rowed
Post total points to comments
Weds 3 Feb
"SUPPORT CARL BJORK" bracelets - only $5 on Ebay (100% of cashola raised goes to Carlito's donation fund)
THIS is the W.W.J.D. of all CrossFit bracelets. When you are about to quit on your WOD, or not give it your all...just look at your wrist and think W.W.CARL.D.? Hopefully it'll be enough to get your ass back in gear!
Tuesday, 2 February 2010
Brett demonstrates an overhead squatWOD:
4 Rounds For Time:
25m resistance run x 4
pullups x 10
155# power clean x 10
Post time to comments
Monday, 1 February 2010
WOD:
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Post time to comments.
Saturday, 30 January 2010
WOD:
For time:
200 kettlebell swings, 2 pood (scale weight as necessary)
Post times to comments
For time:
200 kettlebell swings, 2 pood (scale weight as necessary)
Post times to comments
Friday, 29 January 2010
John rowing hardWOD:
"Diane"
For Time:
21-15-9 reps:
225 lb deadlifts
Handstand pushups
Post times to comments
Thursday, 28 January 2010
WOD
For time:
50 Sit ups
21 Strict Pull Ups
21 Push Press 95#/65#
400m Row
15 Strict Pull Ups
15 Push Press 115#/85#
8oom Row
9 Strict Pull Ups
9 Push Press 135#/105#
1600m Row
50 Sit Ups
Post times to comments
For time:
50 Sit ups
21 Strict Pull Ups
21 Push Press 95#/65#
400m Row
15 Strict Pull Ups
15 Push Press 115#/85#
8oom Row
9 Strict Pull Ups
9 Push Press 135#/105#
1600m Row
50 Sit Ups
Post times to comments
Wednesday, 27 January 2010
WOD
50 Wall Balls (20lb)
50 Push ups
50 Medball cleans (2olb)
50 Box Jump
50 Double Unders
Post times to comments
50 Wall Balls (20lb)
50 Push ups
50 Medball cleans (2olb)
50 Box Jump
50 Double Unders
Post times to comments
Sunday, 17 January 2010
WOD:
For Time:
30 ring dips 4 thrusters (95#)
25 ring dips 8 thrusters
20 ring dips 12 thrusters
15 ring dips 16 thrusters
10 ring dips 20 thrusters
Post times to comments
For Time:
30 ring dips 4 thrusters (95#)
25 ring dips 8 thrusters
20 ring dips 12 thrusters
15 ring dips 16 thrusters
10 ring dips 20 thrusters
Post times to comments
Saturday, 16 January 2010
WOD:
For Time:
800m Run
80 pushups
40 pullups
400m Run
80 situps
800m run
80 pushups
40 pullups
Post times to comments
For Time:
800m Run
80 pushups
40 pullups
400m Run
80 situps
800m run
80 pushups
40 pullups
Post times to comments
Subscribe to:
Posts (Atom)
