Tuesday 09/07/10
For total calories: 5:00 Row 5:00 Rest 4:00 Row 4:00 Rest 3:00 Row 3:00 Rest 2:00 Row 2:00 Rest 1:00 Row
For total calories: 5:00 Row 5:00 Rest 4:00 Row 4:00 Rest 3:00 Row 3:00 Rest 2:00 Row 2:00 Rest 1:00 Row
Labor Day The gym will be open at 12 noon. 5 rounds for time: 5 Deadlift 275/185 10 Burpee
This one’s a knockoff of Core CrossFit’s Spartan. For time: 20 Pull-ups 200m Run 20 Push-ups 200m Run 20 Pull-ups 200m Run 20 Push-ups 200m Run 20 Pull-ups 200m Run 20 Push-ups 200m Run
5 rounds for load: 1.5 Press 2-2-2-2-2 1.5 Pull-up 2-2-2-2-2 (add weight) 2:00 Rest 5 rounds for load: Front Squat 3-3-3-3-3 Back Squat 3-3-3-3-3 2:00 Rest 1:00 Max Reps Tire Flip
Wednesday 09/01/10 Read More »
For time with a partner: wod 1 Move 8 sanbags 100ft (one at a time) 70/35/35/35/35/15/15/15 wod 2 Move 8 kettlebells 100ft (farmers walk) 70/70/53/53/35/35/26/26 wod 3 (divide the work anyway you like) 80 double unders 60 T2B 40 burpees 20 Box Jumps
1.5 Press 3-3-3-3-3 1.5 Pull-up 3-3-3-3-3 (add weight if you can) 1.5 Push-up 3-3-3-3-3 (add weight if you can) Sit-up 30-30-30
Wednesday 08/25/10 Read More »
Add your times for each round for a score: 7 rounds: 3 Deadlift 275/185 7 KBS 70/44 21 Calorie Row Rest 2:00
Complete for time in teams of 3: (Complete each wod before moving to the next) (The work may be divided any way you choose) wod 1: 1200m Run 90 Pull-ups 60 Box Jumps 18″ wod 2: Move 12 Sandbags over the wall and back Using the Prowler move 6 20kg plates and 6 10kg plates
Monday 08/23/10 TEAM WOD Read More »