Wednesday, 1 July 09
"Eva" Five rounds for time of:
Run 800 meters
*2 pood Kettlebell swing, 30 reps
30 Pull-ups
*women 1.5 pood 2 pood = 70 lbs/1.5 pood = 55lbs
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Thursday, 2 July 09
Run 10K
*Meet at 1030 at the gym. We'll pick where to do
this thing once we're all there.*
__________________________________________
Friday, 03 July 09
Since we will not be working out on Saturday due to
the Bar-B-Q at Lemay's we will be workout today.
Since many people missed the one handed press/one
handed dead-lift/800m run WOD, this will be a make-
up day. So, pick one or the other of the following
WOD's. If you're feeling real froggy, do both, if you
get the go ahead from one of the trainers.
*We will meet at 1030*
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.
OR
"Randy"
75 pound Power snatch, 75 reps for time.
So it looks like Coach decided to give us a break from running.
Get ready to go heavy. Strength WOD's are just as important as
metcon's, so put as much effort into these strength days as you
do for the metcon's.
Monday, 6 July 09
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
____________________________
Tuesday, 7 July 09
Rest Day
___________________________________________
Wednesday, 8 July 09
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
__________________________________________
Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during
combat operations in Iraq. Nate is survived by his wife, Mindi, and his
infant son Parker.
Today is a Hero WOD. Hero WOD's are dedicated to our fallen.
Let's really give it everything we got and lets try to keep the essence
of the WOD intact. If you can't do a Muscle Up, yet, do triple Pull-ups
and Dips or modified Muscle Ups from your knees. If you can't do Hand
Stand Push ups put your feet on something, or even heavy Shoulder
Presses will work. Scale Kettlebell as needed. Hit this one and hit it hard.
Thursday, 9 July 09
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
2 pood = 70lbs / 1.5 pood = 55 lbs
_____________________________________________
Friday, 10 July 09
Four rounds for time of:
Run 400 meters
50 Squats
_______________________________________________
The 2009 CrossFit Games are going on this weekend. Check out
the CrossFit games web page for updates on the weekends events.
http://games2009.crossfit.com
Saturday, 11 July 09
Rest Day
___________________________________________
A picture from the fourth WOD at the CrossFit Games on Saturday.
Row 500m
4 ft Stake Drive (in very compacted soil)
Row 500m
Sounds fun. Once we get some tires we could give this a try
and just use X amount of sledge hammer swings.
Sunday, 12 July 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. Post time and number of sets to completion. _____________________________________________
Monday, 13 July 09
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
______________________________________
Tuesday, 14 July 09
Thruster 1-1-1-1-1-1-1 reps
____________________________________
2009 CrossFit Games Champions
Wednesday, 15 July 09
Rest Day
______________________________________
Thursday, 16 July 09
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
This will be the first time Overhead Squating for many of you. Please get with a trainer and start out with PVC pipe before trying it with any weight. It would probably be a good idea to do
the WOD with a PVC pipe for those brand new to the movement.
_________________________________________
Friday, 17 July 09
Hang power clean 1-1-1-1-1-1-1 reps
__________________________________________
Saturday, 18 July 09
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
______________________________________________
Sunday, 19 July 09
Rest Day
______________________________________________
Mikko Salo, 2009 CrossFit Games Champion
Monday, 20 July 09
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
______________________________________
Tanya Wagner, 2009 CrossFit Games Champion
Tuesday, 21 July 09
Run 5K
Meet at the gym and we'll figure it out from there.
____________________________________________
Wednesday, 22 July 09
Deadlift 1-1-1-1-1-1-1 reps
_____________________________
Thursday, 23 July 09
Rest Day
______________________________________
Saturday, 25 July 09
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
________________________________________
Sunday, 26 July 09
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
______________________________________
Monday, 27 July 09
Rest Day
_______________________________________
Tuesday, 28 July 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
___________________________________________
Wednesday, 29 July 09
With a continuously running clock do
one 135 pound Clean and Jerk
the first minute,
two 135 pound Clean and Jerks the second minute,
three 135 pound Clean and Jerks the third minute...
continuing as long
as you are able.
Use as many sets each minute as needed.
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