WOD

September 14 2010

Posted by:

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

Continue Reading - >
0

September 13 2010

Posted by:

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 ...

Continue Reading - >
0

10 September 2010

Posted by:

Friday:

“Rangers Lead the Way”

Skill:  Back Squat 5-3-2-2-1

15 mins AMRAP

15 Back Squats (185/115)

25 Double unders

Continue Reading - >
0

9 September 2010

Posted by:

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)

Continue Reading - >
0

8 September 2010

Posted by:

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

Continue Reading - >
0

7 September 2010

Posted by:

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

Continue Reading - >
0

6 September 2010

Posted by:

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

Continue Reading - >
0

Labor Day Schedule

Posted by:

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

Continue Reading - >
0

4 September 2010

Posted by:

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 ...

Continue Reading - >
0

3 September 2010

Posted by:

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

Continue Reading - >
0

2 September 2010

Posted by:

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

Continue Reading - >
0

2 September 2010

Posted by:

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

Continue Reading - >
0

1 September 2010

Posted by:

Skill:  Hang Snatch 3-3-3-3-3 (50-60% max)*

Adv athletes can either work heavier snatches from floor and/or replace snatch for front squat

5 rds for time

12 Front squat (135/95)

25 Double unders

Continue Reading - >
0

31 August 2010

Posted by:

7 min AMRAP

12 stepback lunges

8 SDHP (95/55)

Strict press:  5-3-2-2-1

7 min AMRAP

8 Push press (95/55)

250m Row

Continue Reading - >
0

30 August 2010

Posted by:

5 rounds for time

10 Pullups

15 pushups

25 Abmat situp

30 squats

or  “Angie”

100 pullups

100 pushups

100 sit ups

100 squats

Continue Reading - >
0
Page 70 of 76 «...4050606869707172...»