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MAX EFFORT
Shoulder press 3,3,3+
WOD
For time:
50 wall balls
50 sit ups
40 wall balls
40 sit ups
30 wall balls
30 sit ups
20 wall balls
20 sit ups
10 wall balls
10 sit ups
Post loads and times to comments.....
20110808
Tuesday
MAX EFFORT
Shoulder press 3,3,3+
WOD
For time:
50 wall balls
50 sit ups
40 wall balls
40 sit ups
30 wall balls
30 sit ups
20 wall balls
20 sit ups
10 wall balls
10 sit ups
Post loads and times to comments.....
20110807
Monday
************ATTENTION **********
!!!!!!!!!!!!!!!!!THERE WILL NOT BE A 9AM CLASS TODAY!!!!!!!!!!!!!!!!!!!!
************ATTENTION **********
!!!!!!!!!!!!!!!!!THERE WILL NOT BE A 9AM CLASS TODAY!!!!!!!!!!!!!!!!!!!!
There will be a 10am class and the rest of the day is normal hours.
MAX EFFORT
Back Squat 3,3,3+
WOD
For time complete the following:
Back Squat 30reps of your body-weight, then
1 mile run
Post loads and times to comments...........
..................
!!!!!!!!!!!!!!!!!THERE WILL NOT BE A 9AM CLASS TODAY!!!!!!!!!!!!!!!!!!!!
************ATTENTION **********
!!!!!!!!!!!!!!!!!THERE WILL NOT BE A 9AM CLASS TODAY!!!!!!!!!!!!!!!!!!!!
There will be a 10am class and the rest of the day is normal hours.
MAX EFFORT
Back Squat 3,3,3+
WOD
For time complete the following:
Back Squat 30reps of your body-weight, then
1 mile run
Post loads and times to comments...........
..................
20110806
20110804
Friday
Rich Froning CrossFit games winner 2011. Notice the tattoo on his side: "Galatians 6:14"
Galatians 6:14 (NIV) May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.
MAX EFFORT
Push ups... as many as possible with out your knees touching the ground or your hands breaking contact with the floor. Chest must touch the ground for every rep, and arms must lock out at the top of every rep.
WOD
For time of:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post to comments.....
...........
20110803
Thursday
WOD
For time:
Row for calories 20
30 double unders
20 box jumps 24/18
30 wall balls 20/16
20 kettlebell swings 55/35
30 Sumo deadlift high pulls 75/50
20 thrusters 35/20lb
400m weighted run 45/30lb*
* you may bring a back pack, weighted vest, or bag (sandbag) to carry your weight. But none are required.
20110802
Wednesday
Perform the following tests:
L-sit for time.
Handstand walk for distance, handstand push ups, handstand hold. (one of the 3)
weighted pull-up for load*
Snatch 1 rep for load.
*If you cannot do a (weighted) pull up, you will do a 1 arm hang for time.
Post thoughts and loads to comments....
20110801
Tuesday
WOD
3 Rounds for time of:
15 Kettlebell swings 70/55lb
15 deadlifts 225/155lb
30 sit ups
run 200 the first round, 400 the second round, and of course... 800 the third and final round.
Post times to comments, thoughts, and quotes to comments....
.........
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