WOD
Sunday 100926
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Breakfast after Dashin' it! NUTRITION LECTURE at gym today 1pm, ALL welcome!
Saturday 100925
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20# (14#) 10 ft target (Reps)
Sumo deadlift high-pull, 75# (55#) (Reps)
Box Jump, 20" box (Reps)
Push-press, 75# (55#) (Reps)
Row (Calories)
In...
Friday 100924
Front squat 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 reps
Post max load...
100923 Thursday
"Tabata Something Else"With a continuously running clock, complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest. The first 8...
Wednesday 100921
Power clean 3 - 3 - 3 - 3 - 3 reps
Post loads to comments.
Nutrition changes lives, Amanda K., one year ago today!
Sunday the...
Tuesday 100921
For time:
30 muscle ups
If you can not complete a muscle up do 60 banded muscles ups. Where the band is attached above (pull-up...
Monday 100920
"CrossFit Total"
For max load:
Back squat
Shoulder press
Deadlift
For rules and more information about the CrossFit Total, read Mark Rippetoe's CrossFit Journal article from December 2006. It...
Sunday 100919
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 rep rounds for time of:
10...
Saturday 100918
For time:
1600m Run100 Double unders50 Pull-ups25 Burpees10 Med-ball clean wallballs25 Med-ball sit-ups50 Push-ups100 Walking lunges1600m Row
Post time and thoughts to comments.
The chain gang!
One...
Friday 100917
Week 16: Back squat 5, 5, 5 @ 40%, 50%, 60%Please be sure to use the spreadsheet (linked right here)
Then, ten intervals of :30...