Saturday, January 31, 2009

WOD Sunday 2/1/09

"Kelly"

5 rounds for time of:
Run 400 meters
30 box jumps, 24 inch box
30 wall-ball shots, 20 pound ball

Post time to comments.

WOD Saturday 1/31/09

Great work today Lindsey, Brandon and John Eric...what looked to be a fairly "easy" WOD, turned out to be a little tougher than we thought huh?  For those who slept in it was:

In 15 minutes do as many rounds as you can of:
10 KB Swings
5 sandbag power cleans
3 tire flips

Post loads and rounds to comments.
If you missed it, you should try it!

Thursday, January 29, 2009

WOD Friday 1/30/09

"Nicole"

Complete as many rounds in 20 minutes as you can of:

400 meter run
Max rep pull-ups

Post number of pull-ups completed for each round to comments.

Wednesday, January 28, 2009

WOD Thursday 1/29/09

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.

Tuesday, January 27, 2009

WOD Wednesday 1/28/09

Thruster 1-1-1-1-1-1-1 reps.

Post loads to comments.

Since nobody (including me) did yesterdays posted WOD, let's get some of this from "the Mother Ship".
(who knew?)

Monday, January 26, 2009

WOD Tuesday 1/27/09

For time:

30 Bodyweight Thrusters

Scale as needed.

Post load and time to comments.

Sunday, January 25, 2009

WOD Monday 1/26/09

Since the GHD is still out of commission...

5 rounds for time:
12 Overhead Squats (95lbs men/55 lbs women)
15 knees to elbows

Post loads and times to comments.

WOD Sunday 1/25/09

"Barbara"

5 rounds each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes between each round.

Post time for each round to comments.

Friday, January 23, 2009

WOD Saturday 1/24/09

For time:

400 meter backwards run
50 Bumper Plate Thrusters (men 45lb/women 25lb)
10 Kettlebell Swings (men 53lb/women 35lb)
40 Bumper Plater Thrusters
20 Kettlebell Swings
30 Bumper Plate Thrusters 
30 Kettlebell Swings
20 Bumper Plate Thrusters
40 Kettlebell Swings
10 Bumper Plate Thrusters
50 Kettlebell Swings
400 meter backwards run

Scale as needed.  Post time and loads to comments.

WOD Friday 1/23/09

Rest Day

ENJOY

or

Do some practice on a "goat" (a movement you have trouble with). Which for me could be any number of things, especially Double-Unders!

Wednesday, January 21, 2009

WOD Thursday 1/22/09

5 Rounds for time:
45 pound overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Tuesday, January 20, 2009

CrossFit Rabid

CrossFit Rabid is up and running in Rainbow City/Gadsden,  AL.  I'm working toward learning to blog to keep everyone up to speed with what is happening, and of course to lay out the WOD.  Feel free to post your questions as well as the normal WOD stats.  And yes I will be "sprucing up" the page as well as adding a main site that a "real" web guy is working on right now.  It will be up and running soon (hopefully) at www.crossfitrabid.com.  Hope to hear from somebody soon.  BTW, come join us SAturday morning at 9am for a free workout.  Blessings!

WOD Wedsnesday 1/21/09

For Time:
15 Handstand Push-ups
1 L Pull-up
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

Post time to comments.