Thursday

Max Effort:
Overhead Squat 1,1,1.


WOD
5 rounds for time
10 Turkish get ups 40/25 (alternating arms)
30 wall balls

Wednesday

THERE WILL NOT BE A 6PM CLASS TODAY

THERE WILL NOT BE A 6PM CLASS TODAY

MAX EFFORT: 1 MILE RUN


MAX EFFORT: 10 minutes of Kettlebell snatch 1.5pood/1 pood.
complete as many KB snatches as possible in 10 minutes.

Tuesday

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Monday

WOD:
Using a 135/95lb barbell for all lifts perform the following for time:
5 rounds of
15 deadlifts
12 hang power cleans
9 front squats
6 push jerks

Post time to comments:

SATURDAY

SATURDAY
THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

Friday

MAX EFFORT
Back Squat x5


WOD
4 rounds for time:
Run 400m
21 Kettlebell Swing 1.5 pood
21 push ups

Thursday

Max Effort/Skill Development

Muscle Snatch
Snatch Balance
Snatch

WOD

"Annie"

50 40 30 20 10 of
Double unders
Sit ups

Wednesday

MAX EFFORT/SKILL DEVELOPMENT
Pick your 'goat' and work on it.


WOD:
Three rounds for time of:
45/25 pound dumbbell Thruster, 15 reps
21 Knees to elbows

Tuesday

Marcus 245lb Power Clean x5. Nice job man!

MAX EFFORT:
Strict Press (shoulder press) 1, 1, 1,

WOD


10,9,8,7,6,5,4,3,2,1 Of
Sumo Deadlift High Pull 95/65
Pull Up

Post time to comments

Monday

MAX EFFORT:
Front Squat 1, 1, 1,



WOD:
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

SATURDAY

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

Friday

MAX EFFORT:
Power Clean 5, 5, 5,


Compliments of CrossFit Football CrossFit Disco
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans 75% of body weight
Pull Ups

Post times and loads to comments.

Thursday

Max Effort
Snatch Pull x 3

WOD:

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Wednesday

Skill Development:
Kettlebells and all things kettlebells.

WOD
5 rounds for time
9 2pood kettlebell swings
9 Knees to elbows

Tuesday

This was Lisa's 75th thruster from the workout the other day. She started in good form and kept her standards high and she did not count the 'bad' thrusters.


Max Effort
Hang Squat Clean 3, 3, 3.

WOD
For time:
Run 400 meters
45 pound barbell Thruster, 50 reps
Run 400 meters
50 Burpees
Run 400 meters
45 pound barbell Hang squat clean, 50 reps
Run 400 meters

Post time to comments.

MONDAY June 14, 2010

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

SATURDAY

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

Friday

THERE WILL BE A 9AM AND 10AM CLASS ON SATURDAY


Skill Development: gymnastics....

WOD
For time:
75 thrusters 75/55lb


POST TIMES TO COMMENTS...

Thursday

!!!!!!!!!!!!!!GO HAWKS!!!!!!!!!!!!!!



MAX EFFORT
Split Jerk 1, 1, 1,


5 rounds for time of:
6 split jerks 135/95lbs
9 box jumps 30/24"

Wednesday

THERE WILL BE A 9AM CLASS ALL WEEEK

MAX EFFORT:

Whiteboard (you pick from the whiteboard)

WOD

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Tuesday

THERE WILL BE A 9AM CLASS STARTING TODAY

MAX EFFORT
Back Squat 1, 1, 1,


WOD
for time do the following:

Run 800m
21 power cleans 95/65
21 pull ups
run 800m
15 power cleans
15 pull ups
run 800m
9 power cleans
9 pull ups

Post time to comments...

BLOGGER!!!!

First I have to explain why there was no WOD posted for Monday. BLOGGER was having some 'technical' difficulties and I could not access the editing portion of the page. thats all.....

SATURDAY

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

THERE WILL BE A 9AM AND A 10AM SATURDAY TEAM WOD'S

Friday

MAX EFFORT
Deadlift 3,3,3


WOD
with a continuosly running clock do the following

90 seconds of double unders
90 seconds of sit ups
60 seconds of double unders
60 seconds of sit ups
30 seconds of double unders
30 seconds of sit ups

Score is determined by total combined reps.

Thursday

MAX EFFORT
Row 500m For time



WOD:
5 rounds for time
burpee 5 reps
52lb Kettlebell walking lunge, 10 alternating steps
52lb Kettlebell swing, 15 reps

Wednesday

Max Effort
Front Squat 3, 3, 3.


Running Grace

5 rounds of
Run 400m
6 Clean & Jerk 135/95