20 Push-ups
5 Tire Flips
Post rounds to comments.
Friday, February 27, 2009
WOD Friday 2/27/09
3 Rounds For Time Of:
10 Burpees
10 Knees to Elbows
10 Pull-ups
10 Lunges
10 Sit-ups
10 Ring Dips (or scale as needed)
10 Tuck Jumps
10 Superman Extensions
10 Handstand Push-ups (scale as needed http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv)
Post time to comments.
10 Burpees
10 Knees to Elbows
10 Pull-ups
10 Lunges
10 Sit-ups
10 Ring Dips (or scale as needed)
10 Tuck Jumps
10 Superman Extensions
10 Handstand Push-ups (scale as needed http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv)
Post time to comments.
Wednesday, February 25, 2009
WOD Thursday 2/26/09
Walking Lunge 100ft
21 Pull-ups
21 Sit-ups
Walking Lunge 100ft
18 Pull-ups
18 Sit-ups
Walking Lunge 100ft
15 Pull-ups
15 Sit-ups
Walking Lunge 100ft
12 Pull-ups
12 Sit-ups
Walking Lunge 100ft
9 Pull-ups
9 Sit-ups
Walking Lunge 100ft
6 Pull-ups
6 Sit-ups
Post time to comments.
Tuesday, February 24, 2009
WOD Tuesday 2/24/09
Muscle Snatch 5-5-5-5-5
(don't know what it looks like? follow the link below)
http://www.performancemenu.com/exercises/videos/muscleSnatch.mov
(don't know what it looks like? follow the link below)
http://www.performancemenu.com/exercises/videos/muscleSnatch.mov
then
For time:
100 Med ball cleans
Post loads & time to comments.
Sunday, February 22, 2009
WOD Monday 2/23/09
For time:
Push-press 21 reps (95 pounds men/65 pounds ladies)
15 Knees to Elbows
Push press 15 reps
15 Tuck Jumps
Push press 9 reps
15 Burpees
Post time to comments.
Saturday, February 21, 2009
WOD SAturday 2/21/09
"Joshie"
3 rounds for time of:
40 pound DB Snatch, 21 reps right arm
21 L Pull-ups
40 pound DB snatch, 21 reps left arm
21 L Pull-ups
Post time to comments.
*DB snatches are at full-squat depth!
scale weights and use assisted pull-ups as needed (knee raise, band assisted, jumping knee raise pu)
Enjoy! I'll be thinking of ya'll as Coach Burgener fixes my bad technique!
Friday, February 20, 2009
Thursday, February 19, 2009
WOD Thursday 2/19/09
25 Dips (use assisted or bench dips if needed)
Run 400 meters
25 push-ups
Run 400 Meters
25 Handstand push-ups (partner assisted or diminish angle if needed)
Run 400 meters
Push-ups are honest push ups, hspu's are nose to floor.
Post time to comments.
Run 400 meters
25 push-ups
Run 400 Meters
25 Handstand push-ups (partner assisted or diminish angle if needed)
Run 400 meters
Push-ups are honest push ups, hspu's are nose to floor.
Post time to comments.
Wednesday, February 18, 2009
WOD Wednesday 2/18/09
With a continuously running clock do 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute...continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Monday, February 16, 2009
Sunday, February 15, 2009
WOD Monday 2/16/09
Pull-up Complex
For 5 rounds do max reps of:
L-Pull-ups, Dead Hang Pull-ups, Kipping Pull-ups without leaving the bar.
Rest exactly 3 minutes between each round.
Post reps (for each "type" pull-up) per round to comments.
Saturday, February 14, 2009
WOD SAturday 2/14/09
5 Rounds for time of:
45 pound Sumo Deadlift High Pull, 10 reps
10 ring dips (or bench/assisted dips), 10 reps
Post time to comments.
Friday, February 13, 2009
WOD Friday 2/13/09
"Fran"
3 rounds, 21-15 and 9 reps for time, of:
95 pound thruster
pull-ups
Post time to comments.
3 rounds, 21-15 and 9 reps for time, of:
95 pound thruster
pull-ups
Post time to comments.
Thursday, February 12, 2009
WOD Thursday 2/12/09
Rest Day
or
Dumbbell Bear Complex, 12 minutes
see
http://library.crossfit.com/free/pdf/58_07_Dumbbell_Bear.pdf
Post load and score to comments.
or
Dumbbell Bear Complex, 12 minutes
see
http://library.crossfit.com/free/pdf/58_07_Dumbbell_Bear.pdf
Post load and score to comments.
Wednesday, February 11, 2009
WOD Wednesday 2/11/09
100 Rope Jumps
135 pound squat clean 25 reps (95 pounds ladies)
25 Ring Dips
100 Rope Jumps
Post time to comments.
135 pound squat clean 25 reps (95 pounds ladies)
25 Ring Dips
100 Rope Jumps
Post time to comments.
Monday, February 9, 2009
Sunday, February 8, 2009
WOD Monday 2/09/09
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull ups
10 Push ups
15 Squats
or
Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push ups
10 One Legged Squats, alternating
15 Pull ups
Post your choice of girls and rounds completed to comments.
Saturday, February 7, 2009
Friday, February 6, 2009
WOD Saturday 2/07/09
Complete as many rounds as you can in 20 minutes of:
100 meter backward run
15 tuck jumps
10 burpees
25 meter bear crawl
Post number of rounds to comments.
Thursday, February 5, 2009
WOD Friday 2/05/09
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Wednesday, February 4, 2009
WOD Thursday 2/5/09
5 rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments.
Monday, February 2, 2009
Sunday, February 1, 2009
WOD Monday 2/2/09
30 Muscle-ups for time.
Post time to comments.
If you can't do the muscle-ups do 120 pull-ups and 120 dips.
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