WOD

September 17 2010

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Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.

Log Results By posting here

3 Rds.

200m Run

11 KBS (24k/16kg)

6 Pull Ups

Rest

Bench Press:

5-3-3-1-1-1

You only have one chance at each lift. You get one ‘Do Over’ for the whole set, and must repeat all of the reps on the set missed. (i.e. If you miss rep 5 in the 5’s and you choose to play your mulligan, you must do the whole set of 5 again, not just ...

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September 16 2010

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Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.

Log Results By posting here

Push Jerk 3-2-2-2-1-1-1-1-1 reps  (can also add in Split Jerk  Can use racks if  heavy)

Backward 800m run

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September 15 2010

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Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.

Log Results By posting here

Back Squats 5-3-1+
Wendler Cycle 1, Week 1
5 at 65% 1RM
3 at 75% 1RM
1+ at 85% 1RM
- rest -

For time:
10 Front Squats (155#/105#)
20 Double unders
8 Front Squats
30 Double Unders
6 Front Squats
40 AbMat Situps
4 Front Squats
50 AbMat Situps
2 Front Squat
60 AbMat Situps

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September 14 2010

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Weighted Pull Ups 5 – 5 – 5 – 5 – 5

or one level harder ie..

(Weighted, Strict, Chest to bar, Kipping, Band, Jumping, Ring Row)

1000m row

5 Rounds

7 Burpees
7 Ring dips

500m row
3 Rounds

7 Burpees
7 Ring dips

250 m row
1 Rounds

7 Burpees
7 Ring dips

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September 13 2010

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Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

Log Results By posting here

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep

-then-

Deadlift, 1 rep
2 min Pushups
1 min Rest
2 min Situps
1 min rest
2 min Push Press (very light weight)
1 min rest
2 min Pullups

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10 September 2010

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Friday:

“Rangers Lead the Way”

Skill:  Back Squat 5-3-2-2-1

15 mins AMRAP

15 Back Squats (185/115)

25 Double unders

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9 September 2010

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Thursday:

“Triple Canopy”

  1. 2K Row for time

3 mins Rest

  1. 35 Pull ups

35 Slam balls

3 mins Rest

  1. 15 Push presses

15 Push jerks

(Post times for each workout)

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8 September 2010

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Wednesday:

10 Turkish Get Ups (5 ea arm)

10 pistols ea leg or

15 DB Walking Lunges

20 GHD Situps

or 40 Abmat Situps

5 Rounds

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7 September 2010

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Tuesday:

Skill: Hang Cleans 3-3-3-3-3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Cleans (135/95)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 HSPUs

(sub for HSPU – Box Pushups)

Wednesday:

10 Turkish Get Ups (5 ea arm)

10 pistols ea leg or

15 DB Walking Lunges

20 GHD Situps

or 40 Abmat Situps

5 Rounds

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6 September 2010

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Monday:

ONLY ONE CLASS on LABOR DAY 9 am

2 person Partners both partners move at the same time

100 wallball

80 kb swings

60 knees to elbow

40 burpees

20 dead hang pullups

800 m run (together)

20 dead hang pullups

40 burpees

60 knees to elbow

80 kb swings

100 wallball

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Labor Day Schedule

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We will only have one 9am class on Labor Day. Enjoy the holiday

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4 September 2010

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Saturday:

Fight Gone Bad

he CrossFit workout will be ‘Fight Gone Bad’. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each ...

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3 September 2010

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Friday:

500m Row

30 Bench Press (3/4 body weight)

800m Row

20 Bench Press

1000m Row

10 Bench Press

800m Row

20 Bench Press

500m Row

30 Bench Press

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2 September 2010

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Thursday:

3 Rounds

5 Muscle ups

15 Wall ball

1000m Run

or

3 Rounds

10 Chest to bar pullups

12 Ring dips

15 Wall ball

1000m Run

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2 September 2010

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3 Rounds

5 Muscle ups

15 Wall ball

1000m Run

OR

3 Rounds

10 Chest to bar pullups

12 Ring dips

15 Wall ball

1000m Run

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