Tuesday, September 30, 2008

Tuesday 9-30-08 - "Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Monday 9-29-08


Post time to comments.

Sunday 9-28-08

Impromptu Rest day due to cocktail flu.

Monday, September 29, 2008

Saturday 9-27-08 Park WOD

AMRAP 20min:
Run 400m
10 pull-ups
20 walking lunges
30 push-ups
40 squats

Post rounds to comments.

Thursday, September 25, 2008

Friday 9-26-08

Rest day.

Thursday 9-25-08

AM: Kickboxing

PM: TABATA **%#!!!!!

Push Press
Mountain Climbers
AbMat Sit-ups

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Squats, the second 8 are Push Press, the third 8 intervals are Mountain Climbers, and finally, the last 8 intervals are AbMat Sit-Ups. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Wednesday, September 24, 2008

Wednesday 9-24-08 - "One tough WOD"

Burpulls 10-9-8-7-6-5-4-3-2-1

Run 6.2k

Post time to comments.

Tuesday, September 23, 2008

Tuesday 9-23-08 - Coming off the slack wagon


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

The focus of "Grace" is to get the weight from ground to overhead as fast as you can. Power cleans are acceptable.

Tuesday, September 16, 2008

Wednesday 9-17-08

Birthday WOD!!!


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and fractions of rounds completed to comments.

See comments for scaling.

Tuesday 9-16-08

Rest day.

Monday, September 15, 2008

Monday 9-15-08

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Sunday 9-14-08

Run 10k

Post time to comments.

Friday, September 12, 2008

Saturday 9-13-08 Park WOD

For time:
Run 400m
25 Walking lunge steps
25 Pull-ups
50 Bench jumps
Run 400m
25 Knees to elbows
25 Dips
50 Sit-ups
Run 400m

See comments for scaling.

Post time to comments.

Friday 9-12-08

Rest day.

A few pics from the SBSD Mud Run last Saturday! It was double tough!!!

Thursday, September 11, 2008

Thursday 9-11-08

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.

If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 10 jumping pull ups.

Wednesday, September 10, 2008

Wednesdee 9-10-08

AM: Kickboxing

PM: Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Monday, September 8, 2008

Tuesday 9-9-08 "Nasty Girls"

Mod for Pack:

3 rounds for time of:
50 Squats
35 pull ups
21 ring dips
95# Hang power cleans, 10 reps

women 65#

Friday, September 5, 2008

Happy Fridee!

The charter of CrossFit is forging elite fitness. Our
prescription or methodology for achieving this elite
fitness is constantly varied, if not randomized, functional
movements executed at (relatively) high intensity.
Following that prescription delivers improved fitness—
defined as increased work capacity across broad time
and modal domains. How successful we are at that is
measured by the degree to which game, mission, and
life are enhanced, and not necessarily by anything that
happens in the gym. - Tony Budding

Thursday, September 4, 2008

Thursday 9-4-08

Seven rounds for time at 21-18-15-12-9-6 and then 3 reps of:
Post time to comments.

Wednesday, September 3, 2008

Wednesday 9-03-08 - "Helen"

3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#

Target time
Underdawg time for this one is 10 minutes, so you want to pick a scaling that will put you between about there and 15 minutes.

This is going to suck!!! :)