|
21-15-9 Floor Press, Pull-ups, Sit-ups |
|
Thursday, August 12 2010 |
|
Strength: If you missed squat or dead lift this week, make it up. If you have not missed, then coaches choice.
WOD:
21-15-9 reps for time of:
Floor press @ body weight
Pull-ups
Sit-ups
Post results to comments.
|
|
|
Dead Lift and AMRAP in 12 mins |
|
Wednesday, August 11 2010 |
|
Strength: Dead Lift 5/5/5 (65/75/85%) MAX REPS on last set.
WOD: (CFFB Modified)
As Many Rounds As Possible in 12 mins of:
10 Dumbbell Thrusters 40/30
200 Meter Run
Post results to comments.
The crew from Whole 9 will be putting on a seminar over at CrossFit OKC Sept. 18 and 19 (same seminar, 2 different days) that will be well worth your time and money. Let's have a large group of 405-er's learn some more ways of living a healthier life. Besides, this is an opportunity to get some quality nutritional info without having to listen to Hans ramble on! :)
|
|
Tuesday, August 10 2010 |
|
Strength: If you missed this yesterday do- Back Squat 5/5/5 (65/75/85%) MAX REPS on last set.
If you squatted yesterday do: 3x5(per leg) pistol's.
WOD:
Lizzie
12, 9, 6, 3 reps of:
Power Cleans 185/120 lbs
Ring Dips
Post results to comments.
Here is Nike's jump to get in on the CrossFit gig. Promoting STRONG, CONFIDENT women. Post thoughts to comments.
|
|
Monday, August 09 2010 |
|
Strength:
Back Squat 5/5/5 (65/75/85%) MAX REPS on last set.
WOD: Angie
Complete for time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
**We will have a 20 min cap, so scale reps down to 75 or 50 as needed.
Looks like big athletic companies are noticing the impact of CrossFit. Nike has launched some new adds as well... should be fun to watch.
|
|
Saturday, August 07 2010 |
|
Strength:
Hang Power Snatch: 5x3
Push Jerk 3x3
WOD:
10! DB Clusters (Clean into Thruster) + Burpees
Post results to comments.
|
|
Friday, August 06 2010 |
|
WOD:
30 reps each for time of the following:
Box jumps (20")
Jumping Pull-ups
DB Swings (40#/30#)
Lunges
Knees to Elbows
Push ups (new standard)
supermans
Wallball (20#/14#)
Burpees
Double-Unders (or 90 Single-Unders)
**Two member teams. Each member must complete 30 reps of the listed movements. You may break up reps as needed, but you must finish each movement in order.
Oh yeah, I almost forgot the best part... only one member can work at a time while the other is "resting"...in the front plank. ENJOY!!
|
|
Thursday, August 05 2010 |
|
Strength:
3x10 Renegade Rows
WOD: (CFOKC)
Track Star
4 x 200 meters run
Rest 3 minutes between
2 x 400 meter run
Rest 5 minutes between
1 x 800 meter run
Post results to comments.
|
|
Wednesday, August 04 2010 |
|
Strength: 3x10 Good Morning
WOD: (CFFB)
Sprint 4 x 50 meters (15 secs rest)
30 Push Presses 135 lbs
Sprint 4 x 50 meters (15 secs rest)
Post results to comments.
Worth the read:
By Henry Rollins
|
|
Tuesday, August 03 2010 |
|
Strength: Back squat if you missed yesterday
WOD: (CFOW)
One cycle is as many rounds as possible in 3 minutes of:
- 5 ring dips
- 10 box jumps (20")
- 15 dumbbell push jerks (M:35#/W:25#)
Rest 1 minute and repeat for a total of four cycles. Start each cycle where you left off the last cycle. Post total rounds to comments.
Mindy is so hardcore, she decided to try to break the barbell with her nose! You can see the nice bloody mess, but you should see the damage she did to the barbell! 5 stitches later and she's still going strong.
|
|
Back Squat then Clean, Jerk, and Shuttle |
|
Monday, August 02 2010 |
|
Strength: Back Squat 5-5-5
Partner Glute-Ham raises 2x10
WOD:
5 Rounds for time of:
5 Clean and Jerks
20 yard shuttle
Rest 1 min
Post results to comments.
"What is CrossFit?" full commercial by CrossFit by Overload - VIDEO
|
|
|
<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>
|
|
Page 3 of 28 |
