Friday, May 6, 2011

110429

"Moore"

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

Thursday, May 5, 2011

110427

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments

Wednesday, May 4, 2011

110426

Deadlift 1-1-1-1-1-1-1 reps

Tuesday, May 3, 2011

110425

"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.

Monday, May 2, 2011

110422

Row 2K

Since most of us will not have access to a rowing machine, Crossfit.com recommends:

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Saturday, April 30, 2011

110421

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Post rounds and reps completed

Schedule

Since we have switched a few WODs around and some of our members are away at the moment, I am going to post the WODs for the next week; in order to put us all back on the same page.

Feel free to add any photos that you like to the posts.

110423

We had a lot of guest crossfitters with us today, so we skipped ahead a few WODs, because we thought that this would be fun with a large group.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Snatches - Wednesday 27 April 2011

Snatch 1-1-1-1-1-1-1 reps

Post your weights.

Tuesday 26 April 2011

Three rounds for time of:

Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post your times!

"Hammer"

5 Rounds of:

5 - 135# Power Cleans

10 - 135# Front Squats

5 - 135# Jerks

20 - Pull-ups

Rest 90 Seconds

Post time for each round to comments

Walking Lunges

400 meter Walking lunge

Post time and number of steps to comments.

 

Oh yeah!