Rest Days.
We are now in the month of graduation. Congratulations to our Firsties.
Friday 4/30/10
DB threw down the gauntlet for NM the other day for this WOD. So here we go....
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (53#/35#)
60 Sit-ups
70 Burpees
Post time to comments.
Now NM has no excuse for not doing this WOD.
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (53#/35#)
60 Sit-ups
70 Burpees
Post time to comments.
Now NM has no excuse for not doing this WOD.
Thursday 4/29/10
3 rounds for time of:
15 x hang power clean (135#/95#)
15 x burpees
Post time to comments.
15 x hang power clean (135#/95#)
15 x burpees
Post time to comments.
Wednesday 4/28/10
Deadlift
3 x 2 x 2 x 1 x 1 x 1
Post weights to comments.
If you are working the 2/3 schedule, work on deadlift form/technique.
3 x 2 x 2 x 1 x 1 x 1
Post weights to comments.
If you are working the 2/3 schedule, work on deadlift form/technique.
Tuesday 4/27/10
Paul
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
5 rounds for time of:
50 x double unders (or tuck jumps)
35 x knees to elbows
20 yard Overhead walk (185# / 135#)
Bring your jump ropes and scale appropriately on the overhead walk.
Post time to comments.
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
5 rounds for time of:
50 x double unders (or tuck jumps)
35 x knees to elbows
20 yard Overhead walk (185# / 135#)
Bring your jump ropes and scale appropriately on the overhead walk.
Post time to comments.
Saturday 4/24/10 - Sunday 4/25/10
5 Day Cycle:
Rest
2/3 Day Cycle:
"Danny"
AMRAP 20 minutes of:
30x Box Jump (24")
20x Push Press (115lb/75lb)
30x Pull-Ups
No need for a bonus this weekend!
Post rounds to comments.
Rest
2/3 Day Cycle:
"Danny"
AMRAP 20 minutes of:
30x Box Jump (24")
20x Push Press (115lb/75lb)
30x Pull-Ups
No need for a bonus this weekend!
Post rounds to comments.
Friday 4/23/10
We're meeting in front of Arvin to run down to Shea Stadium
For Points.
800m Run
50 x Pull up
800m Run
100 x Sit up
800m Run
100 x Push up
800m Run
20:00 earns you 100pts, point added or subtracted for every 6 seconds from 20:00
Post score to comments.
For Points.
800m Run
50 x Pull up
800m Run
100 x Sit up
800m Run
100 x Push up
800m Run
20:00 earns you 100pts, point added or subtracted for every 6 seconds from 20:00
Post score to comments.
Wednesday 4/21/10
5 Day Cycle:
"Danny"
AMRAP 20 minutes of:
30x Box Jump (24")
20x Push Press (115lb/75lb)
30x Pull-Ups
Post rounds to comments.
2/3 Day Cycle:
Practice your Goat!
"Danny"
AMRAP 20 minutes of:
30x Box Jump (24")
20x Push Press (115lb/75lb)
30x Pull-Ups
Post rounds to comments.
2/3 Day Cycle:
Practice your Goat!
Tuesday 4/20/10
Helen
3 rounds of:
Supe's loop (400m run)
21 x kettle bell swings (53lb / 35lb)
12 x pull-ups
Compare to 3/2/10 and 1/22/10
Post time to comments.
3 rounds of:
Supe's loop (400m run)
21 x kettle bell swings (53lb / 35lb)
12 x pull-ups
Compare to 3/2/10 and 1/22/10
Post time to comments.
Monday 4/19/10
"DT"
Five Rounds for Time of:
12x Deadlift (155lb/95lb)
9x Hang Power Clean (155lb/95lb)
6x Push Jerk (155lb/95lb)
Post time to comments.
Five Rounds for Time of:
12x Deadlift (155lb/95lb)
9x Hang Power Clean (155lb/95lb)
6x Push Jerk (155lb/95lb)
Post time to comments.
Saturday 4/17/10 - Sunday 4/18/10
5 Day Cycle:
Rest
2/3 Day Cycle:
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare to 3/11/10
Post Weights to Comments
Rest
2/3 Day Cycle:
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare to 3/11/10
Post Weights to Comments
Friday 4/16/10
30 Muscle-Ups for Time
Compare to 2/2/10
For the CrossFit Friday crew-
Seagram's Seven with a Twist
15 minute AMRAP of:
7 Medicine Ball Cleans (20#/14#)
7 Push Ups (chest to floor)
7 Box Jumps (24"/20")
Post time or number of rounds complete to comments.
Compare to 2/2/10
For the CrossFit Friday crew-
Seagram's Seven with a Twist
15 minute AMRAP of:
7 Medicine Ball Cleans (20#/14#)
7 Push Ups (chest to floor)
7 Box Jumps (24"/20")
Post time or number of rounds complete to comments.
Wednesday 4/14/10
5 Day Cycle:
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare to 3/11/10
Post Weights to Comments
2/3 Day Cycle:
Muscle Up Progression
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare to 3/11/10
Post Weights to Comments
2/3 Day Cycle:
Muscle Up Progression
Tuesday 4/13/10
Make sure you bring your PT belts for the morning group.
5k for Time:
From Arvin to Lee Gate and back.
Compare to 3/9/10.
Post time to comments.
5k for Time:
From Arvin to Lee Gate and back.
Compare to 3/9/10.
Post time to comments.
Monday 4/12/10
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Compare to 2/4/10
Post weights to comments.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Compare to 2/4/10
Post weights to comments.
Saturday 4/10/10 - Sunday 4/11/10
5 Day Cycle:
Rest
2/3 Day Cycle:
Five rounds for time of:
Supe's Loop or 400m run
15 x Overhead Squat (95 lb / 65 lb)
Compare to 11/7/08
Post time to comments.
Rest
2/3 Day Cycle:
Five rounds for time of:
Supe's Loop or 400m run
15 x Overhead Squat (95 lb / 65 lb)
Compare to 11/7/08
Post time to comments.
Friday 4/9/10
For time:
Walking Lunge 100 ft
21 Pull-ups
21 Sit-ups
Walking Lunge 100 ft
18 Pull-ups
18 Sit-ups
Walking Lunge 100 ft
15 Pull-ups
15 Sit-ups
Walking Lunge 100 ft
12 Pull-ups
12 Sit-ups
Walking Lunge 100 ft
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft
6 Pull-ups
6 Sit-ups
Post time to comments.
Walking Lunge 100 ft
21 Pull-ups
21 Sit-ups
Walking Lunge 100 ft
18 Pull-ups
18 Sit-ups
Walking Lunge 100 ft
15 Pull-ups
15 Sit-ups
Walking Lunge 100 ft
12 Pull-ups
12 Sit-ups
Walking Lunge 100 ft
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft
6 Pull-ups
6 Sit-ups
Post time to comments.
Wednesday 4/7/10
5 Day Cycle:
"Nancy"
Five rounds for time of:
Supe's Loop or 400m run
15 x Overhead Squat (95 lb / 65 lb)
Compare to 11/7/08
Post time to comments.
2/3 Day Cycle:
Squat Progression
Air Squat
Front Squat
Back Squat
Overhead Squat
Squat Drills
"Nancy"
Five rounds for time of:
Supe's Loop or 400m run
15 x Overhead Squat (95 lb / 65 lb)
Compare to 11/7/08
Post time to comments.
2/3 Day Cycle:
Squat Progression
Air Squat
Front Squat
Back Squat
Overhead Squat
Squat Drills
Tuesday 4/6/10
Three rounds for time of:
21 L-Pull ups
3 x 15 foot L-Rope climb ascents
Post time to comments
21 L-Pull ups
3 x 15 foot L-Rope climb ascents
Post time to comments
Monday 4/5/10
Five rounds for time of:
10 x Power Clean (135 lb / 95 lb)
20 x Kettlebell Swing (53 lb / 35 lb)
Post times to comments.
10 x Power Clean (135 lb / 95 lb)
20 x Kettlebell Swing (53 lb / 35 lb)
Post times to comments.
Saturday 4/3/10 - Sunday 4/4/10
5-day schedule: Rest Days!!!
2/3 schedule:
10 rounds of:
10 x pull ups
10 x ring dips
Post time to comments.
Enjoy your weekend.
2/3 schedule:
10 rounds of:
10 x pull ups
10 x ring dips
Post time to comments.
Enjoy your weekend.
Friday 4/2/10
"Nicole"
AMRAP 20 Minutes:
Gym Loop
Max Reps Pull-ups
Post Rounds and Reps to Comments
OR the CrossFit Friday WOD:
Start in the '62 room
3 rounds of:
rope climb in Hayes (to the top of the rope)
2 laps around the Hayes track then back to '62 room
10 x rolling burpees (Man On Fire)
10 x overhead squat (95#/65#)
Post time to comments.
AMRAP 20 Minutes:
Gym Loop
Max Reps Pull-ups
Post Rounds and Reps to Comments
OR the CrossFit Friday WOD:
Start in the '62 room
3 rounds of:
rope climb in Hayes (to the top of the rope)
2 laps around the Hayes track then back to '62 room
10 x rolling burpees (Man On Fire)
10 x overhead squat (95#/65#)
Post time to comments.
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