30 November 2009

WOD:
3x max pullups (strict)

Rest 3 minutes, then...

"Karen"
150 wall balls (20#/15#)

Great Job Caroline! 7:24

29 November 2009

WOD:
"Linda" aka "3 Bars of Death"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Deadlift (1.5xBW)
Bench (BW)
Clean (0.75xBW)

28 November 2009

WOD:
500m run

40-30-20-10 of
Overhead lunges (25#/15#)
Pushups
Box jumps
Push press (75#/45#)
Situps

500m run

Canadian (Nikki): 33:05
Dani: 39:49
Adrian: 40:41
D Bo: 45:02
Will: 46:57

Too easy for the Elite!

Happy Thanksgiving!

Enjoy turkey and family!

25 November 2009

WOD:

15 minute AMRAP -
10 ring body weight rows
10 pushups
10 squats

Don't forget, my first monthly topic will be posted on 1 Dec (this Tuesday)! I will continuously add information to it on a weekly basis and answer all questions!

24 November 2009

WOD:
Tabata deadlift (315#/185#)
8 rounds of 20s of work,10 of rest, complete as many reps as possible

Rest 5 minutes, then

5 RFT
5 overhead anyway (155#/95#)
10 pushups
15 box jumps

Tuesday Quotes:
"Use the pain as fuel, as a reminder of your strength.”
- August Wilson

23 November 2009

WOD:
For 20 min -
1 min of Burpees
1 min of Rest
1 min of Pull ups
1 min rest

-Post total reps to comments.

20 November 2009

WOD:
5 x 500m row (1:1 work-to-rest ratio)

19 November 2009

Morning WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Front Squat (40#/25#)
Burpees
DB Press (40#/25#)

Evening WOD:
"Elizabeth"
21-15-9
Squat Clean (135#/95#)
Ring Dips

18 November 2009

WOD:
50 C2B Pullups
50 Burpees

17 November 2009

WOD:
800m run
21 Presses (95#/65#)
800m run
21 Push Presses (95#/65#)
800m
21 Push Jerk (95#/65#)

16 November 2009

WOD:
DL - 1RM (3 attempts)

14 November 2009

WOD:
3 RFT -
8 DL (315#/225#)
400m run

13 November 2009

WOD:
Power Clean 5x5

11 November 2009

WOD:

10x40yd sprints
(rest 45sec between efforts)

Part of The Elite CrossFit Crew: Congrats to Adrian, Don, Donnie, and James for competing on Saturday at Alamo CrossFit!

10 November 2009

WOD:
"JT"
21-15-9
HSPU
Ring Dips
Pushups



"A HERO is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.” - Christopher Reeve