WOD#1
"Dead Man's Run"
For time:
1 mile run
Max deadlifts (275#/185#)
Scored as Mile time - 5 seconds for every DL
"Do not go where the path may lead, go instead where there is no path and leave a trail."
~ Ralph Waldo Emerson
Wednesday, September 29, 2010
Monday, September 27, 2010
September 28, 2010
WOD#1
5x2 Press
rest 5 mins
5RFT:
6 Power snatch (135#/95#)
10 Box jumps (24"/20")
rest 5 mins
6 rounds of 40sec on: 20 sec off
Push press/jerk (115#/85#)
Burpees
WOD#2
A1. Front squat 3, 3, 3
5x2 Press
rest 5 mins
5RFT:
6 Power snatch (135#/95#)
10 Box jumps (24"/20")
rest 5 mins
6 rounds of 40sec on: 20 sec off
Push press/jerk (115#/85#)
Burpees
WOD#2
A1. Front squat 3, 3, 3
A2. Clapping pushups 10, 10, 10
rest 3 mins
4RFT:
15 Chest to bar pull-ups
15 Burpees
"I never did anything worth doing by accident, nor did any of my inventions come by accident; they came by work."
~Plato
Raise your hand if you want to get better: bigger, faster, stronger. If your hand is raised listen to Plato. He had it right. DO WORK! Improvements in strength, stamina, and work capacity do not happen by accident, you have to work hard for it. Its time to go for it!
"I never did anything worth doing by accident, nor did any of my inventions come by accident; they came by work."
~Plato
Raise your hand if you want to get better: bigger, faster, stronger. If your hand is raised listen to Plato. He had it right. DO WORK! Improvements in strength, stamina, and work capacity do not happen by accident, you have to work hard for it. Its time to go for it!
September 27, 2010
WOD#1
12 Pull-ups
12 KB swings (1.5 pood/1 pood)
200m Sandbag run
rest 2 hours
WOD#2
Snatch 5, 3, 1
Clean and jerk 5, 3, 1
"Excellence is an art won by training and habituation....We are what we repeatedly do. Excellence, then, is not an act but a habit"
~Aristotle
12 Pull-ups
12 KB swings (1.5 pood/1 pood)
200m Sandbag run
rest 2 hours
WOD#2
Snatch 5, 3, 1
Clean and jerk 5, 3, 1
"Excellence is an art won by training and habituation....We are what we repeatedly do. Excellence, then, is not an act but a habit"
~Aristotle
Monday, September 13, 2010
September 14, 2010
AM WOD
4 sets AFAP:
25 kcal row
25 UB WB (20#/15#)
25 UB SDHP (65#/45#)
25 UB box jumps (20")
25 UB push press (65#/45#)
rest 2 mins between efforts
Listen HERE for information on carbohydrates and fat in the diet.
4 sets AFAP:
25 kcal row
25 UB WB (20#/15#)
25 UB SDHP (65#/45#)
25 UB box jumps (20")
25 UB push press (65#/45#)
rest 2 mins between efforts
Listen HERE for information on carbohydrates and fat in the diet.
Sunday, September 12, 2010
September 11, 2010
"Fight Gone Bad"
5 sets of:
Row, for kcals
Wall Ball shots (20#/15#)
SDHP (75#/55#)
Box jumps (20")
Push press (75#/55#)
Cycle through each exercise on the minute for max reps. Rest 1 min after each set.
Congrats to Chely and Adam who posted the highest scores!
5 sets of:
Row, for kcals
Wall Ball shots (20#/15#)
SDHP (75#/55#)
Box jumps (20")
Push press (75#/55#)
Cycle through each exercise on the minute for max reps. Rest 1 min after each set.
Congrats to Chely and Adam who posted the highest scores!
Wednesday, September 8, 2010
September 8, 2010
Mary
20min AMRAP:
5 HSPUs
10 Pistols, alternating
15 Pull-ups
"This is no time for ease and comfort. It is time to dare and endure."
~Winston Churchill
Thoughts: CrossFit is a way of life. Know your limits, push them, dare to go beyond them, and reap the benefits. This applies to CrossFit and our everyday lives.
20min AMRAP:
5 HSPUs
10 Pistols, alternating
15 Pull-ups
"This is no time for ease and comfort. It is time to dare and endure."
~Winston Churchill
Thoughts: CrossFit is a way of life. Know your limits, push them, dare to go beyond them, and reap the benefits. This applies to CrossFit and our everyday lives.
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