7 rounds for time of:
7 Overhead Squats 135 lbs
7 Box Jumps 24" box
7 Clapping Push Ups
Post times to comments.
(today's CF Football WOD)
Tuesday, May 19, 2009
WOD Tuesday 5/19/09
Sunday, May 17, 2009
WOD Monday 5/18/09
2 Minute Defense
5 Rounds for time of:
1 Power Clean
3 Hang Squat Cleans
2 Jerks
Sprint 200 Feet
(men use 135lbs, women 65lbs)
After the 5 rounds rest 2 mins then repeat. Post total time to comments.
5 Rounds for time of:
1 Power Clean
3 Hang Squat Cleans
2 Jerks
Sprint 200 Feet
(men use 135lbs, women 65lbs)
After the 5 rounds rest 2 mins then repeat. Post total time to comments.
Thursday, May 14, 2009
WOD Thursday 5/14/09
Be Pushy...
For Time:
10 Handstand Pushups http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv)
50 Reps Overhead Anyhow* (@70% BW)**
10 Handstand Pushups
*Every time you have to put the bar down, do 20 situps.
** Scale loads in 5% increments until you find a difficult (not impossible) weight
Post time, loads and rounds of situps to comments.
For Time:
10 Handstand Pushups http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv)
50 Reps Overhead Anyhow* (@70% BW)**
10 Handstand Pushups
*Every time you have to put the bar down, do 20 situps.
** Scale loads in 5% increments until you find a difficult (not impossible) weight
Post time, loads and rounds of situps to comments.
Wednesday, May 13, 2009
WOD Wednesday 5/13/09
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps*
30 Burpees
30 Glute-ham sit-ups**
*Scale weight as needed.
**Sub regular sit-ups if you haven't been doing them on the GHD.
Post time to comments.
Tuesday, May 12, 2009
WOD Tuesday 5/12/09
Warm up and then find a 5 rep max in the DL...
then
For time:
then
For time:
15 Thrusters 135 lbs*
Sprint 40 yards
10 Thrusters 135 lbs
Sprint 80 yards
5 Thrusters 135 lbs
Sprint 100 yards
*scale thruster as needed (115, 95, 65, 45)
Post load and times to comments.
Monday, May 11, 2009
Monday 5/11/09
150 Push Ups
*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 100 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 100 yard sprint must be completed.
Post times and number of penalties to comments.
Tuesday, May 5, 2009
WOD Tuesday 5/5/09
6 rounds for time:
3 Reps Locked Overhead (anyway possible) 185 (men) 105 (women)*
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)
*scale as needed...this weight should be quite difficult (but not impossible)
Post times to comments.
Monday, May 4, 2009
WOD Monday 5/4/09
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
The first 8 intervals are pull-ups
The second 8 are push-ups
The third 8 intervals are sit-ups
and finally,
The last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
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