Warmup:
Athlete's Choice
WOD:
Row 2k
Rest 2min
Row 1k
Rest 2min
Row 500m
Post time to comments
Monday, October 31. 2011
Warmup:
Athlete's Choice
WOD:
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Athlete's Choice
WOD:
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Sunday, October 30. 2011
Warmup:
Athlete's Choice
WOD:
CrossFit Total II
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
Athlete's Choice
WOD:
CrossFit Total II
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
Thursday, October 27. 2011
Warmup:
20 95lb snatch
Run 400m
WOD:
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post score to comments.
20 95lb snatch
Run 400m
WOD:
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post score to comments.
Wednesday, October 26. 2011
Warmup:
Athlete's Choice
WOD:
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
Post rounds and partial rounds completed to comments
Athlete's Choice
WOD:
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
Post rounds and partial rounds completed to comments
Tuesday, October 25. 2011
Warmup:
Row 500m
Run 800m
Workout:
30 KB Swings
30 Sit-ups
25 KB Swings
25 Sit-ups
20 KB Swings
20 Sit-ups
15 KB Swings
15 Sit-ps
10 KB Swings
10 Sit-ups
5 KB Swings
5 Sit-ups
Post KB weight and time to comments
Row 500m
Run 800m
Workout:
30 KB Swings
30 Sit-ups
25 KB Swings
25 Sit-ups
20 KB Swings
20 Sit-ups
15 KB Swings
15 Sit-ps
10 KB Swings
10 Sit-ups
5 KB Swings
5 Sit-ups
Post KB weight and time to comments
Saturday, October 22. 2011
Warmup:
Athlete's Choice
WOD:
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Athlete's Choice
WOD:
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Friday, October 21. 2011
Warmup:
20 x 185lb DL
Row 500m
WOD:
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
20 x 185lb DL
Row 500m
WOD:
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
Thursday, October 20. 2011
Warmup:
Athlete's Choice
WOD:
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
Post time to comments
Athlete's Choice
WOD:
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
Post time to comments
Sunday, October 16. 2011
Warmup:
Row 500m
95lb OHS x 15
WOD:
For time:
225 pound Deadlift, 15 reps
Rope climb, 5 ascents
225 pound Deadlift, 12 reps
Rope climb, 4 ascents
225 pound Deadlift, 9 reps
Rope climb, 3 ascents
225 pound Deadlift, 6 reps
Rope climb, 2 ascents
225 pound Deadlift, 3 reps
Rope climb, 1 ascent
Post time to comments.
Row 500m
95lb OHS x 15
WOD:
For time:
225 pound Deadlift, 15 reps
Rope climb, 5 ascents
225 pound Deadlift, 12 reps
Rope climb, 4 ascents
225 pound Deadlift, 9 reps
Rope climb, 3 ascents
225 pound Deadlift, 6 reps
Rope climb, 2 ascents
225 pound Deadlift, 3 reps
Rope climb, 1 ascent
Post time to comments.
Saturday, October 15. 2011
Warmup:
Row 500m
20 x 95lb power snatch
WOD:
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Post time to comments
Row 500m
20 x 95lb power snatch
WOD:
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Post time to comments
Monday, October 10. 2011
Warmup:
Row 500m
15 95lb power snatch
WOD:
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments
Row 500m
15 95lb power snatch
WOD:
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments
Sunday, October 9. 2011
Warmup:
Run 400m
20 x 135lb deadlift
Run 400m
WOD:
Push Jerk 3-3-3-3-3-3-3 reps
Post loads to comments.
Run 400m
20 x 135lb deadlift
Run 400m
WOD:
Push Jerk 3-3-3-3-3-3-3 reps
Post loads to comments.
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