Elizabeth:
21-15-9 reps of:
Squat Clean (135lb/95lb)
Ring Dips
Post time to comments.
Compare to 7/06/09
Monday 11/30/09
Filthy Fifty
For time.
50 x 24" Box jump
50 x Jumping pull-ups
50 x 35lb Kettlebell swing (20lb)
50 x Steps of walking lunge
50 x Knees to elbows
50 x 45lb Push press
50 x Back extension
50 x 20lb Wall ball (12lb)
50 x Burpee
50 x Double under
Post time to comments.
Compare to 5/22/09
For time.
50 x 24" Box jump
50 x Jumping pull-ups
50 x 35lb Kettlebell swing (20lb)
50 x Steps of walking lunge
50 x Knees to elbows
50 x 45lb Push press
50 x Back extension
50 x 20lb Wall ball (12lb)
50 x Burpee
50 x Double under
Post time to comments.
Compare to 5/22/09
Friday 11/27/09
3 rounds for time:
30 x Pull ups
25 x Walking lunges (total, NOT per leg)
Post time to comments.
30 x Pull ups
25 x Walking lunges (total, NOT per leg)
Post time to comments.
Thursday 11/26/09
HAPPY THANKSGIVING!!!
Recommendation is to complete this WOD prior to eating today :)
3 rounds for time:
Run 400 meters
50 x Squats
Post time to comments.
Recommendation is to complete this WOD prior to eating today :)
3 rounds for time:
Run 400 meters
50 x Squats
Post time to comments.
Wednesday 11/25/09
AMRAP in 20 minutes of:
2 x Shoulder press (65/45)
4 x Push press (65/45)
6 x Push jerk (65/45)
8 x Box jump (24" / 20")
10 x Kettle bell swing (53/35)
Post rounds to comments.
2 x Shoulder press (65/45)
4 x Push press (65/45)
6 x Push jerk (65/45)
8 x Box jump (24" / 20")
10 x Kettle bell swing (53/35)
Post rounds to comments.
Tuesday 11/24/09
5 rounds for time:
5 x Power snatch (75lb/50lb)
10 x Overhead squat (75lb/50lb)
15 x Push ups
20 x Sit ups
Post time to comments.
5 x Power snatch (75lb/50lb)
10 x Overhead squat (75lb/50lb)
15 x Push ups
20 x Sit ups
Post time to comments.
CrossFit Friday - 11/20/09
Meet in the '62 room for some Friday morning fun.
5 rounds of:
5 x Burpees
15 x Pull ups
30 x Squats
300m Sprint
Post time to comments
5 rounds of:
5 x Burpees
15 x Pull ups
30 x Squats
300m Sprint
Post time to comments
Thursday 11/19/09
3 rounds for time:
50 x Squats
25 x Pull ups
20 x Body weight dead lift
Post time to comments
50 x Squats
25 x Pull ups
20 x Body weight dead lift
Post time to comments
Wednesday 11/18/09
As many rounds as possible (AMRAP) in 20 minutes of:
7 x Kettle bell swing (53lb/35lb)
7 x Box jump (24" / 20")
7 x Burpee
Post number of rounds to comments.
7 x Kettle bell swing (53lb/35lb)
7 x Box jump (24" / 20")
7 x Burpee
Post number of rounds to comments.
Tuesday 11/17/09
For Weight:
1 x 1 x 1 x 1 x 1 x 1 x 1 of Front Squat
Front Squat Demo
Compare to 01/28/09
Post weight to comments
1 x 1 x 1 x 1 x 1 x 1 x 1 of Front Squat
Front Squat Demo
Compare to 01/28/09
Post weight to comments
Monday 11/16/09
5 rounds for time of:
15 x Sumo Dead Lift High Pull (75lb / 45lb)
50 x Double Unders (sub 5:1 singles or 20 Tuck Jumps)
10 x Pull Ups
Post time to comments.
15 x Sumo Dead Lift High Pull (75lb / 45lb)
50 x Double Unders (sub 5:1 singles or 20 Tuck Jumps)
10 x Pull Ups
Post time to comments.
CrossFit Friday 11/13/09
As many rounds as possible (AMRAP) in 20 minutes of:
5 x Ring dip (10 x Straight bar dip)
15 x 24" Box jump
1 rope climb
Run 1 1/2 laps around Hayes track
Post number of rounds to comments.
Beat VMI!
5 x Ring dip (10 x Straight bar dip)
15 x 24" Box jump
1 rope climb
Run 1 1/2 laps around Hayes track
Post number of rounds to comments.
Beat VMI!
Wednesday 11/11/09
Veterans Day.
Today in honor of Veterans day I am going to let you guys pick you own Hero WOD. Pick your favorite, pick one you've never done but whatever you do give it your everything.
Here's your list of the Hero WODs.
I will be at Shea Stadium at 0800 and will put together a Hero montage workout.
Today in honor of Veterans day I am going to let you guys pick you own Hero WOD. Pick your favorite, pick one you've never done but whatever you do give it your everything.
Here's your list of the Hero WODs.
I will be at Shea Stadium at 0800 and will put together a Hero montage workout.
Post workout and results to comments.
Tuesday 11/10/09
For time.
4 rounds of:
10 x Push jerk (155lb/105lb)
10 x Pull up
10 x Burpee
Post time to comments.
Pull weight from the ground. No racking.
4 rounds of:
10 x Push jerk (155lb/105lb)
10 x Pull up
10 x Burpee
Post time to comments.
Pull weight from the ground. No racking.
Monday 11/9/09
For time.
5 rounds of:
15 x Hang squat clean (135lb/95lb)
30 x Push up
Post time to comments.
5 rounds of:
15 x Hang squat clean (135lb/95lb)
30 x Push up
Post time to comments.
Saturday 11/7/09 - Sunday 11/8/09
Rest Days!
Good luck to those of you competing in the Black and Blue CF competition.
BEAT AIR FORCE!!!!
Good luck to those of you competing in the Black and Blue CF competition.
BEAT AIR FORCE!!!!
Friday 11/6/09
Sorry for the late post...I've been fighting off the pig.
AMRAP 20 minutes of:
10 x Alligator push up
5 x Jeremy Specials
10 x Dips
30 second wall sit or squat hold.
Post number of rounds to comments.
Don't like this one? Do your own AMRAP for 20...just tell us about it in comments.
BEAT AIR FORCE!!!
AMRAP 20 minutes of:
10 x Alligator push up
5 x Jeremy Specials
10 x Dips
30 second wall sit or squat hold.
Post number of rounds to comments.
Don't like this one? Do your own AMRAP for 20...just tell us about it in comments.
BEAT AIR FORCE!!!
Tuesday 11/3/09
For time.
Every 3 minutes run 150m then AMRAP 20" Burpee Box Jumps
Continue this until you reach 50 Burpee Box Jumps
Then,
Run 1 mile.
Post time to comments.
To summarize...at 3, 2, 1, Go! you will run the east/west hallway from the '62 room and back. Once back in the '62 room you will do as many burpee box jumps as you can until the 3 minute mark. At that time, you will run the hallway again come back and do as many burpee box jumps as you can until the 6 minute mark, etc...you will continue this until you get 50 burpee box jumps. Once you hit that magical number, exit Arvin and run to Kosciuszko's monument and back. Time stops when you re-enter the '62 room.
Every 3 minutes run 150m then AMRAP 20" Burpee Box Jumps
Continue this until you reach 50 Burpee Box Jumps
Then,
Run 1 mile.
Post time to comments.
To summarize...at 3, 2, 1, Go! you will run the east/west hallway from the '62 room and back. Once back in the '62 room you will do as many burpee box jumps as you can until the 3 minute mark. At that time, you will run the hallway again come back and do as many burpee box jumps as you can until the 6 minute mark, etc...you will continue this until you get 50 burpee box jumps. Once you hit that magical number, exit Arvin and run to Kosciuszko's monument and back. Time stops when you re-enter the '62 room.
Monday 11/2/09
3 rounds, max reps of:
Thrusters (95lb/65lb)
5 minute rest between rounds.
Post number of reps for each round to comments.
Thrusters (95lb/65lb)
5 minute rest between rounds.
Post number of reps for each round to comments.
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