Clean and Jerk 1-1-1-1-1-1-1 reps
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Monday, December 7, 2009
Sunday, December 6, 2009
Monday 091207 WOD
Monday
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Post rounds completed to comments.
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Post rounds completed to comments.
Looks like rain is coming! Come workout inside and stay warm and dry.
Saturday 091205 Go Fish
AMRAP 15 minutes of:
Run 400m
Pick a card- complete the directions on the card
(examples: 40 Box, Jumps, 25 pull-ups, 15 squat cleans, etc...)
Run 400m
Pick a card- complete the directions on the card
(examples: 40 Box, Jumps, 25 pull-ups, 15 squat cleans, etc...)
Thursday, December 3, 2009
Friday 091204 WOD- Look Familiar?!
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Post time to comments.
Yes, this is very similar to the Hero WOD called "Jason." Scaling this back is encouraged, it is an extremely tough workout! Approximate "as Rx" finish times for elite athletes= 14-18 minutes, so scale it back to reflect this time domain.
In addition, you have some homework to do as well. All members are STRONGLY URGED (this is one step short of being MANDATORY!) to read the Free CrossFit Journal entitled What is Fitness? There is also a link to this on the right hand tool bar.
The CrossFit Journal is a resource that EVERY CrossFitter should pay for and utilize. There are hundreds of articles and videos with lectures, demonstrations and explanations on many topics: technique, mechanics, nutrition, Olympic lifting, gymnastics and much more. It is only $25/year.
You already commit to CrossFit by paying for membership, waking up early/getting home late, pushing yourself physically and mentally, and you KNOW the rewards make it all worthwhile. Bump up your committment a few minutes a day by reading up on issues that you can be directly put into use to affect your health, fitness, and performance. Subscribe now!
And no, I don't get any financial kickbacks... yet I do get smarter, more informed athletes who could be more inclined to reach their potential. So I DO benefit as well!
Wednesday, December 2, 2009
Thursday 091203 WOD
Thursday
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time to comments.
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time to comments.
Tuesday, December 1, 2009
Wednesday 091202 Fran
WednesdayThree rounds, 21-15- and 9 reps, for time of:
Thruster (44kg/30kg)
Pull-ups
Post time to comments.
Compare to 090915
Thruster (44kg/30kg)
Pull-ups
Post time to comments.
Compare to 090915
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