Saturday, April 30, 2011

300411



NFT WOD:
1 round of:
25 squats 5 push up
20 squat 10 push up
15 squat 15 push up
10 squat 20 push up
5 squat 10 push up

Post thoughts to comments.

Friday, April 29, 2011

290411




Skill Builder:
Push Jerk
1-1-1-1-1-1-1
Post weight for each round to comments.

Finally

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Thursday, April 28, 2011

Rest


Picasso

Type 2

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Wednesday, April 27, 2011

270411

video

Death by 10 meters
First minute run 1 second minute run two
Until number of minutes cannot be completed

Post number of rounds completed to comments.

Tuesday, April 26, 2011

260411



12min. AMRAP
15 KB swings 35/55
12 Pull ups

Post time and load to comments.

Monday, April 25, 2011

250411



Skill Builder:
Handstand 6 rounds hold for 30 sec or as long as you can
with good form.

12min AMRAP
12 Front Squats 85/115
30 Dbl unders

Post load and how many rounds completed to comments.

Sunday, April 24, 2011

Rest



Take a deep breathe
Marks daily apple
Burn baby burn
NY times

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Saturday, April 23, 2011

230411

video

Death by Abmat sit up
Every minute on the minute do 1 Abmat sit up.
The second minute do 2 Abmat sit ups etc..
Until you can not complete reps for that minute

Rest 5 minutes

Tabata Pull ups

Post number of reps done in each round to comments.

Friday, April 22, 2011

220411

video

For time:
150 Burpess

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Thursday, April 21, 2011

210411



3RFT:
400m Run
20 Med ball cleans 14/20
100ft. Overhead walking lunge with Bumper plate 25/45

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Wednesday, April 20, 2011

Rest

video

Whats all the beef about?
Mark's Daily Apple

Eat at your own risk!
Yahoo


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Tuesday, April 19, 2011

190411


Meoooow!!!!!

5 rounds of 60 dbl unders
Time each round the number of minutes it takes
Is the duration of burpees you have to do.

Post results to comments.

Monday, April 18, 2011

180411


That WOD was brutal

Skill Builder:
Warm up, Foam roll, Dynamic stretch

3 RFT of:
400m Run
15 Push Press 75/95
10 Pull ups

Post load and time to comments.

Sunday, April 17, 2011

170411



Tabata this:
Kb swings 35/55
Sit ups
Squats

Post number of reps of each movement to comments.

Saturday, April 16, 2011

Rest



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Friday, April 15, 2011

150411



For time:
2000m Row

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Thursday, April 14, 2011

140411



Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
Overhead squat, 30 reps 90/120
10 Muscle-ups
From the CrossFit open

Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell

Post number of reps for each to comments.

Wednesday, April 13, 2011

130411



For time:
30 Power cleans 95/135

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Tuesday, April 12, 2011

Monday, April 11, 2011

110411



15min. AMRAP:
5 Clean & Jerks 95/135
20 Wall ball 14/20 10'

Post number of rounds completed to comments.

Sunday, April 10, 2011

100411

video
video
video

Death by Thruster
Every minute on the minute do 1 thruster.
The second minute do 2 thrusters etc..
Until you can not complete reps for that minute

Rest for 5 minutes

Then do Tabata Box jumps & Sit ups
First 20 sec. do Box jumps rest 10 sec. then do 20 sec. Sit ups
For a total of 16 rounds

Post number of rounds completed for both to comments.

Saturday, April 9, 2011

090411

video

For time:
Run 800m
21 Press, 75/95
Run 800m
21 Push press, 75/95
Run 800m
21 Push jerk, 75/95

Post load and time to comments.

Friday, April 8, 2011

Rest

video

Max height box jumps
Chris 42 3/8"
Theresa 16 1/4"
Montel 20"
Regg 38"

CrossFit is a great way to get into the best shape
of your life. But it should be done with gradual
increases in intensity. Doing to much to soon can lead to
muscle break down or rhabdomyolysis check it out.

Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete


Post thoughts to comments.

Thursday, April 7, 2011

070411



5 RFT:
4 Ring rows (feet must be elevated)
8 Handstand push ups
12 Pull ups(chest to bar)

Oh how sweet it is!


Post time to comments.

Wednesday, April 6, 2011

060411



Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
From the CrossFit open

Post number of rounds completed to comments.

Tuesday, April 5, 2011

050411



Skill Builder:
Max height Box jumps
1-1-1-1-1-1-1

5 RFT of:

5 Squat cleans 85/115
10 Burpees

Post load and time to comments.

Monday, April 4, 2011

Rest


Take a load off and relax

What is your least favorite exercise and why? And which one
is your favorite?

Post thoughts to comments.

Sunday, April 3, 2011

030411


The gangs all here

Skill Builder:
Burgener Warm Up

3 RFT:

15 Power Snatch 75/95
30m sprints 6x

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Saturday, April 2, 2011

020411

video

Run a 5k

Post time of completion of run to comments.

Friday, April 1, 2011

010411



2 RFT:
5000 Box jumps 24"
(April Fools)

Skill Builder:
3 min of Dbl under work

Push press:
1-1-1-1-1-1-1



Post load of each round to comments.