Friday, 07/30/10
For weight:
Front squat
5 sets of 5 reps
Bench press
5 sets of 3 reps
Post weights to comments.
Thursday, 07/29/10
"20 pieces of Angie"
For time:
20 rounds
5x Pull-ups
5x Push-ups
5x Sit-ups
5x Squats
20 rounds
5x Pull-ups
5x Push-ups
5x Sit-ups
5x Squats
Post time to comments.
Wednesday, 07/28/10
Today we are doing a WOD created by one of our founding members. DB got this idea from CrossFit Boston and tailored the WOD for Black & Gold CrossFit.
"Unbreakable"
For time.
20 then 10 reps of:
1/2 Body weight push press/jerk
Pull up
Sit up
Double under
Push up
Kettle bell swing (70lb/53lb)
All sets must be unbroken. If you break a set you have to start back at 0. Just to be clear, here is what broken means for each exercise.
Push press/jerk: Putting the bar down.
Pull up: Coming off the bar
Sit up: Standard Army rules
Double under: Either you do all of them in a row or you don't. Sub is 4 regular for 1 DU.
Push up: Standard Army rules
Kettle bell swing: Putting the kettle bell down
For time.
20 then 10 reps of:
1/2 Body weight push press/jerk
Pull up
Sit up
Double under
Push up
Kettle bell swing (70lb/53lb)
All sets must be unbroken. If you break a set you have to start back at 0. Just to be clear, here is what broken means for each exercise.
Push press/jerk: Putting the bar down.
Pull up: Coming off the bar
Sit up: Standard Army rules
Double under: Either you do all of them in a row or you don't. Sub is 4 regular for 1 DU.
Push up: Standard Army rules
Kettle bell swing: Putting the kettle bell down
Post time to comments.
Compare to 9/29/09
Tuesday, 07/27/10
"Diane"
21-15-9 reps for time
21-15-9 reps for time
Deadlift 225#
Handstand push-ups
Post time to comments.
Compare to 10/13/09
Subscribe to:
Posts (Atom)