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Monday 31 March - "Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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Saturday 29 March 2008 - "Fight gone bad"
Three rounds of:
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)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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Friday 28 March 2008
Split Jerk 1-1-1-1-1-1-1 reps.
(Max Effort strength WOD) | | | |
Thursday 27 March 2008 - "Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups | | | |
Tuesday 25 March 2008 - "Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. | | | |
Monday 24 March 2008
30 Muscle-ups for time | | | |
Sunday 23 April 2008
Clean and Jerk 1-1-1-1-1-1-1 reps | | | |
Friday 21 April 2008
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups | | | |
Thursday 20 March 2008
Four rounds for time:
Run 400 meters
Rest 2 minutes | | | |
Wednesday 19 March 2008 - Fight gone bad
Three rounds of:
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)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. | | | |
Monday 17 March 2008 - Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings | | | |
Sunday 16 March 2008 - Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups | | | |
Saturday 15 March 2008
Saturday 080315
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Snatch 1-1-1-1-1-1-1 reps | | | |
Thursday 13 March 2008 - Michael
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups | | | |
Wednesday 12 March 2008 - Tommy V
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
CrossFit are asking the community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461. | | | |
Tuesday 11 March 2008
Run 5k | | | |
Sunday 9 March 2008 - Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups | | | |
Saturday 8 March 2008
Hang squat clean - 3-3-3-3-3-3-3 reps | | | |
Friday 7 March 2008 - Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups | | | |
Wednesday 5 March 2008 - Workout 1 - Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats | | | |
Wednesday 5 March 2008 - Workout 2 - Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups | | | |
Tuesday 4 March 2008
Tuesday 080304
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 | | | |
Monday 3 March 2008 - Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight | | | |
Saturday 1 March 2008 - Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats | | | |