Most of your bodies are pretty beat up after this week, so we'll offer a few Friday options:
Option 1:
Run 5k
OR
Row 5k
OR
Bike 15k
Option 2:
Make-up one of the WODs from this week
Post time to comments
Thursday, 05/05/11
Happy Cinco de Mayo and Happy Gymnastics Improvement Day!
5 rounds for time:
5 handstand pushups
5 muscle-ups
Post time to comments
5 rounds for time:
5 handstand pushups
5 muscle-ups
Post time to comments
Wednesday, 05/04/11
AMRAP 12
Run 500m (Comm/Supe's Loop)
5 deadlifts (set weight to 80-85% of one rep max)
Post rounds and weight to comments
Compare to 11/16/10
Run 500m (Comm/Supe's Loop)
5 deadlifts (set weight to 80-85% of one rep max)
Post rounds and weight to comments
Compare to 11/16/10
Tuesday, 05/03/11
Borrowed from the main site this weekend:
Five rounds for time:
15 ring rows
155 lb* bench press, 15 reps
225 lb* back squat, 15 reps
*As always, scale the weight as appropriate, but do the reps as rx'd.
The preview video above covering the ring row can also be found at this LINK.
Post time to comments
Five rounds for time:
15 ring rows
155 lb* bench press, 15 reps
225 lb* back squat, 15 reps
*As always, scale the weight as appropriate, but do the reps as rx'd.
The preview video above covering the ring row can also be found at this LINK.
Post time to comments
Monday, 05/02/11
Today marks MAJ Jake Miller's ("JWM") final WOD as OIC of the Black & Gold CrossFit affiliate. As a tribute to his leadership, coaching, encouragement, and loyalty to this program over the past two years, we've created this WOD to honor him. Please come out at 0530 to say thanks to this incredible officer, and please leave your farewell messages in comments.
"Miller Time"
For time:
20 kettlebell swings (53/35)
20 air squats
20 pullups
20 box jumps (24/20)
20 knees to elbows
20 situps
20 hang power cleans (95/65)
20 wall ball shots (10' @ 20/12)
Run up to the ropes in Hayes Gym
2 rope climbs (at the top of the second ascent, get off on the shelf for the Hayes Gym Running Track)
Run 2.5 laps on the Hayes Gym RunningTrack (200m)
Return to the '62 Room
50 double-unders (200 single-unders for all those who never let MAJ Miller teach you double-unders!)
Post time to comments
"Miller Time"
For time:
20 kettlebell swings (53/35)
20 air squats
20 pullups
20 box jumps (24/20)
20 knees to elbows
20 situps
20 hang power cleans (95/65)
20 wall ball shots (10' @ 20/12)
Run up to the ropes in Hayes Gym
2 rope climbs (at the top of the second ascent, get off on the shelf for the Hayes Gym Running Track)
Run 2.5 laps on the Hayes Gym RunningTrack (200m)
Return to the '62 Room
50 double-unders (200 single-unders for all those who never let MAJ Miller teach you double-unders!)
Post time to comments
Subscribe to:
Posts (Atom)