Sept 1, 2010

Warm up



WOD


21-15-9
Power clean/overhead
Pullups
Farmers walk bottom of the hill and back.

August 31, 2010

Warm up

800 m run

Wod
On the minute every min for 15min or unitl Failure to complete the Round in the set minute.

4 Clapping Push ups

8 Kettle Bell Swings, 2 Pood

12 Air Squats

August 30, 2010

Warm up
20 jj
20 sit ups
20 back ext

3 rds

WOD

Cindy Gone Ugly

AMRAP 20

5 weighted pullups
10 jumping pushups
15 waiter lunges

August 27, 2010

Active recovery day, endurance work.

August 26, 2010

WOD

8 rds

400 m run
10 pullups
10 pushups

August 25, 2010

Warm up

400 m run

WOD

21-18-15-12-9-6-3

situps
back extensions
kte's

one lap farmers walk after
each rd.

August 24, 2010

Warm up

3 rds

10 pass through
10 push ups
10 lunges

WOD

"Costanza"

4 Rounds

25 pullups
50 Squats
25 Hanging power clean and jerks

Tabata core work

August 23

Warm up

3 rds

Cindy

WOD

Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.





August 22, 2010

100 pushups and at least an hour of card
at a somewhat tiring pace.


August 20, 2010

Saturday rest and watch alot of soccer!!!!

August 20,2010

Warm up

100 jumping jacks

wod

100 jump rope
100 m sprint
rest while walking to the start postion

10 rds

August 19, 2010

Warm up

5 handstand holds
5 knee tucks
10 pulls

3 rds


WOD

7 rounds

7 overhead anyway
7 hanging power cleans
7 lunges with dbs
7 kbs
7 burpee deadlifts
7 pulls

August 18, 2010

Strength.

5 rds max pulls


Wod

Amrap 20

10 Scorpions
15 Jumping Jacks
20 Mountain Climbers

August 17, 2010

"Mook"

4 rds

15 kb swings
25 pushups
15 kb swings
25 thrusters
15 kb swings
25 situps
15 kb swings
25 pushups

August 16, 2010

Borrowed this from the Godfather of Crossfit

For time:
50 Handstand Pushups
50 ft Walking Lunges
30 Pullups
50 ft Walking Lunges
50 Box Jumps
50 ft Walking Lunges
30 Burpees

Post time to comments

August 6, 2010

Warm up
100 jumping Jack's

Wod

50 squats
40 situps
30 pushups
20 pulls

5 rds for time.

August 5,2010

Rest day!!!!!!!!

August 4, 2010

warm up

do something

Wod

50-10 ladder
pulls

10-50 ladder
pushups

August 4, 2010

21-15-9
clapping hands
peace sign each hand


just kidding, hopefully going to the mountains, therefore see you tomorrow!!

August 3, 2010

Warm up
10 lunges'
10 thrusters

3 rds

WOD

30 snatches (15 each arm)
30 push press
30 db squats
30 kb swings
30 punches (15# 15 each arm)

3 rds for time

August 2, 2010

Warm up
10 pushups
10 situps
10 squats

3 rds


Wod
Goblet squat progression
10 gs-@25-35-45
30 pushups
Db squat progression
10 DBS-@25-35-45
60 pushups
Thrusters
30 @ 35 or 45 DBS
90 pushups

August 1, 2010

Warm up
1 mile run

Wod
10 dead hang pullups
10 dips
200 m run

6 rds