October 31, 2010

WOD
23 Thrusters (65#)
23 Pull-ups
rest 2 mins
17 Thrusters
17 Pull-ups
rest 1 min
11 Thrusters
11 Pull-ups

29 October 2010

WOD
5 min AMRAP:
20 Double unders
10 SDHP (135#/95#)
rest 3 mins
5 min AMRAP:
20 Toes to bar
10 KB Snatch (1.5 pood/1 pood)
rest 3 mins
5 min AMRAP:
20 Wall ball shots (20#/15#)
10 Push press (135#/95#)

October 25, 2010

WOD
5 Clean & jerk (185#/125#)
10 Burpees
Cutoff 15 minutes

October 24, 2010

WOD#1
7RFT:
10 Wall ball shots (14#/20#)
10 Pull-ups

Time: 5:43

WOD#2
Run at 80%
1060m run
rest 2 minutes
530m run
rest 2 minutes
530m run
then...
MWOD

October 23, 2010

CrossFit Football WOD
1/2 Gasser (50 yards-there-and-back-run)
20 Ball slams (30#)
1/2 Gasser
15 Ball slams
1/2 Gasser
10 Ball slams
1/2 Gasser
5 Ball slams

Time: 4:04

Thanks to CrossFit Augusta for letting me visit and check out there box!

October 21, 2010

WOD#1
For time:
100 Ring dips
100 Sit-ups
100 Lunges
100 KB swings (1 pood/1.5 pood)

Running WOD
8 rounds of
2 min on, 1 min off

October 20, 2010

SWOD
Bench press: 5, 5, 3, 3, 1, 1
Weighted pull-ups: 1, 1, 1, 1, 1

WOD
4 Rope ascents
10 Push-ups
20 KB swings (1 pood/ 1.5 pood)
3 Rope ascents
20 Push-ups
20 KB swings
2 Rope ascents
30 Push-ups
20 KB swings
1 Rope ascent
40 Push-ups
20 KB swings

October 19, 2010

WOD#1
7RFT:
7 Chest to bar pull-ups
7 Front squats (95#/135#)
7 HSPU

WOD#2
3x(200m, 400m, 600m sandbag [40#] run)
Rest the amount of time it takes for you to complete interval
(1:1 work:rest ratio)

Saturated fat is touted as being the nutritional bad kid on the block, should we change our opinion?

October 5, 2010

WOD
6 RFT:
400m run
25 Burpees

"Ambition is so powerful a passion in the human breast, that however high we reach we are never satisfied."
~Henry Wadsworth Longfellow

October 4, 2010

WOD
Work on skills
then...
10 min AMRAP:
5 Pullups
7 Toes to bar
250m row

October 1, 2010

WOD#1
Ryan
5RFT:
7 Muscle ups
21 Burpees

WOD#2
1. Power clean waveload
4 sets of 3, 2, 1
2. 10 Burpees AFAP x 5 (rest 40 secs)
3. Row 1k