Friday, 05 June 09
Rest Day
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Saturday, 06 June 09
Deadlift 1-1-1-1-1-1-1 reps
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Sunday, 07 June 09
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
_________________
Monday, 08 June 09
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
_______________
Mike hitting up some double-unders.
Tuesday, 09 June 09
Rest Day
________________
Wednesday, 10 June 09
"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.
Steph was a little tired after the Thruster/ Double under WOD
Thursday, 11 June 09
Back Squat 1-1-1-1-1-1-1 reps
___________________________
Friday, 12 June 09
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed__________________________
Saturday,
13 June 09
Rest Day
Sunday, 14 June 09
For Time:
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
Faces like these tend to happen in CrossFit. This one in-particular happened while doing
CrossFit in a 30lb flak vest and helmet. Dan and Mike decided to do this WOD in a vest
and did one heck of a job. Why would someone do this in a vest and helmet you ask?
Because we as military personnel should train for this kind of stimulus. When shit hits
the fan downrange, you don't want the first time having to move in full flak be downrange.
So every now and then get in a vest and do a WOD. What won't kill you makes you stronger.
Monday, 15 June 09
"Nasty Girls" video courtesy of CrossFit , HQ
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
______________________________
Tuesday, 16 June 09
8 Rounds for Time
50x Step ups (M-40lbs, W-25lbs)
10x Push ups
5x Ankles-to-Bar
THEN
5 Rounds
10x GHD Situp
5x Cauldron
10x DC Special
(check mtnathlete.com for exercise descriptions)
__________________________
Today is a much needed rest day. Sandi put us through one hellatious
workout yesterday. It was a brute, everyone poured their hearts and
quite a bit of sweat into it.
Wednesday, 17 June 09
Rest Day
___________________________
Thursday, 18 June 09
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
**This WOD will take place at Freedom Hall
(The new gym) at the normal time.**
__________________________
Friday, 19 June 09
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups Men: 20lb med ball / 10ft targetWomen: 14lb med ball / 8ft target
__________________________
Saturday, 20 June 09
Complete as many rounds
in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
That's right, that's a sweat angel.
Sunday, 21 June 09
Rest day!!
__________________________
Monday, 22 June 09
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs
above crossed ankles and jettison the dumbbell after third rep and
continue with strict pull-ups and then the kipping pull-ups. Coming off
the bar or going to ground constitutes termination of a set._______________________________________
Tuesday, 23 June 09
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
________________________________
We finally got a break from all the rain, so Sandi kicked some major a$$ out in the sun.
Wednesday, 24 June 09
Front squat 3-3-3-3-3 reps
_______________________________
Thursday, 25 June 09
Rest Day!!
Friday, 26 June 09
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
______________________________
Saturday, 27 June 09
"Nicole" Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round___________________________
Sunday, 28 June 09
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meters Go heavy, run fast. Post time to completion and loads___________________________
Monday, 29 June 09
Rest Day
_______________________
Tuesday, 30 June 09
"CrossFit Total" ^^^click on link ^^^
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
____________________________________________
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