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20110929
Friday
WHAT IS YOUR EXCUSE???
SKILL DEVELOPMENT
Snatch.....
WOD
21-15-9
Power Snatch 95/65
box jump 24/18
post thoughts loads and times to comments.....
20110928
Thursday
Melanie Roach
Her Story:
MAX EFFORT
Squat Clean 1 rep max.
WOD
AMRAP (as many rounds as possible) in 10 minutes of
10 wall balls
10 kettlebell swings
10 walking lunges
Post loads and rounds completed to comments.....
20110927
20110926
Tuesday
MAX EFFORT
Shoulder press 1 rep max
WOD
As many rounds as possible in 15 minutes of:
5 kettlebell Clean and jerk 44/26 right arm
5 push ups
5 kettlebell Clean and jerk 44/26 left arm
5 push ups
20110925
Monday
MAX EFFORT
Back Squat 1 rep max
WOD
With a continuously running clock, sprint 50m every minute on the minute for 10 minutes. During rest period complete as many 'Air Squats' as possible.
Score is total amount of squats completed during the 10 minutes.
IF THERE IS A TORNADO WE MAY HAVE AN ALTERNATE WOD. THAT IS IF THE TORNADO IS VISIBLE DURING THE TIME OF THE WOD.
20110923
20110922
Friday
MAX EFFORT
Deadlift 5,3,1+
There have been quite a few birthdays in the last few weeks, and instead of making several individual B-day WOD's we will be doing a generic Birthday WOD that covers everyone that has gained another year of wisdom. so.... Happy Birthday to
Ron, Nicole, Dena, Mike W, Tiffany, and Lenny. If I left someone out it was not intentional.
WOD
1000m row
90 sit ups
80 lunges
70lb farmers walk
60 Overhead squats 45/25lb bar
50 double unders
40 pull ups
30 kettlebell swings 70/55
20110921
Thursday
MOBILITY
WOD:
21 Thrusters 95/65lb
run 400m
15 thrusters
run 400m
9 thrusters
run 400m
Post times to comments
20110920
Wednesday
MAX EFFORT
Front squat 5,3,1+
WOD
For time complete the following:
12 squat clean 155/105lb
run 800m
9 squat clean 155/105lb
run 800m
6 squat clean 155/105lb
run 800m
20110919
Tuesday
MAX EFFORT
Shoulder press 5,3,1+
WOD
3 rounds for time of:
21 Sumo-dead-lift high pull 95/65lb
21 box jumps 24/18
Post rounds and loads to comments.....
20110918
Monday
MAX EFFORT
Back Squat 5,3,1+
WOD
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
20110916
20110915
Friday
MAX EFFORT
Front Squat 3,3,3+
WOD*
Five rounds for time of:
35 Double-unders
Run 200 meters
OR*
3 rounds
50 double-unders
run 800m
20110914
Thursday
WOD
5 rounds for time of:
5 wall climbs
10 pull ups
30 sit ups
Then:
MOBILITY AND FOAM ROLLING....
Post times to comments...
20110913
Wednesday
Starting tonight at 7pm....
MAX EFFORT
Deadlift 3,3,3+
WOD
5 rounds for time of:
9 right arm deadlifts 135/95lb
9 left arm dumbbell thrusters 40/25
9 left arm deadlifts 135/95lb
9 right arm thrusters 40/25
20110912
Tuesday
Aaaahhhhh... resting... or was it?
MAX EFFORT
Shoulder press 3,3,3+
WOD
5 rounds for time of:
9 kettlebell swings 70/55lb
9 knees to elbows
Post loads and times to comments........
20110911
Monday
September 11, TEAM WOD.
MAX EFFORT
Back Squat 3,3,3+
WOD
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Post times and reps to comments....
20110909
Saturday
I would like to invite ALL CrossFitters to come in for a TEAM WOD to honor the 10 year anniversary of September 11, 2001.
TEAM WOD 10am!!
TEAM WOD 10am!!
TEAM WOD 10am!!
TEAM WOD 10am!!
20110908
Friday
Let me see your WAR FACE!!!!
This Saturday I would like to invite ALL CrossFitters to come in for a TEAM WOD to honor the 10 year anniversary of September 11, 2001.
MAX EFFORT
Deadlift 5,5,5+
WOD
Tabata row.
Tabata: 20 seconds of work followed by 10 seconds of rest, for 8 intervals.
The row will be scored on how many meters are rowed after 8 intervals.
Post thoughts and distance to comments... Also please post if you are coming to the TEAM WOD Tomorrow.
20110907
Thursday
This Saturday I would like to invite ALL CrossFitters to come in for a TEAM WOD to honor the 10 year anniversary of September 11, 2001.
MAX EFFORT
Front Squat 5,5,5+
WOD
Squat clean 135/95lbs.
With a continuously running clock you must do 1 clean the first minute 2 the second minute 3 the third minute...etc. Until you are unable to complete all necessary cleans in that minute.
Post thoughts about TEAM WOD and loads to comments....
20110906
Wednesday
Everyone should be able to squat like this, comfortably. If you are not able to... get to work!!
MAX EFFORT
Shoulder press 5,5,5+
WOD
AMRAP in 15 minutes
10 push press 75/50lb
10 box jumps 24/18
Post loads, rounds, and fractions of rounds to comments....
.......
20110905
Tuesday
Congrats to Nicole for getting her first pull up, and completing the WOD with pull ups!!
MAX EFFORT
Back Squat 5,5,5+
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
20110902
20110901
Friday
Another Birthday WOD!!
Saturday is Israel's Birthday. He will be 30 years old.
For your birthday we are doing all the exercises you enjoy.
WOD
For time:
30 Power snatches 75/50lb
30 pull ups
run 300m
30 squat cleans
30 Kettlebell swings 70/55
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