WOD

Sunday. Rest Day.

Sweet Quote: “Life moves pretty fast, if you don’t stop and look around once in awhile, you could miss it.” – Ferris Bueller

P.S. These guys are sick…

By |September 18th, 2010|WOD|0 Comments

09/18/10 Saturday is the day we take over the world!!

Skill; Running/Kipping

WOD; “LUCY”
5 Rounds of
5 Pullups
10 Burpees
400m Run

Option III
5 Rounds of
5 Pullups w/Band
10 Burpees
400m Run

Option II
3 Rounds of
5 Jumping Pullups
10 Burpees
400m Run

Option I
3 Rounds of
5 Jumping Pullups
10 Burpees
200m Run

By |September 17th, 2010|WOD|0 Comments

09/17/10 Friday is “Fran”-tastic!!

“Fran” is one of those workouts that you will never forget, I promise.

WOD:
“FRAN”
21-15-9
95#/65# thrusters
Pullups

Mobilty WOD: “Fran” Prep

Skill: Thruster/Kipping Pullup

Option III
21-15-9
75#/45# thrusters
Pullups

Option II
21-15-9
45#-65#/15#-35# thrusters
Band Ass. Pullups

Option I
15-9-3
PVC-45# thrusters
Jumping Pullups

By |September 16th, 2010|WOD|0 Comments

09/16/10 Thursday and Counting

Get your head together. Remember that you can do anything you put your mind to. Break each workout into bits and pieces you can accomplish, one more corner, 3 more reps, one more set….. Help each other out, we are all in this together and a little bit of encouragement goes a very long […]

By |September 15th, 2010|WOD|0 Comments

09/15/10 Wednesday, Oh my OHS

Mobility WOD:
#1-External Rotation of the Knee
#2-Scapula w/Lacrosse Ball
2min each side.

Warmup: On the board
Be done at 10 past and begin warmup. Be finished warmup by 20min past the hour.

Skill: OHS

WOD: Overhead Squat
3-3-3-3-3 Find a 3 rep max

By |September 14th, 2010|WOD|0 Comments

09/14/10 Tuesday, Remember the Hero’s

WOD: “Severin”
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it!!!!!

Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.

U.S. Army Sergeant First Class Severin W. Summers […]

By |September 13th, 2010|WOD|0 Comments

09/13/10 Monday, Bring the Pain!!

A new week to work on our weaknesses!! The only way to improve is to get in there and put on your CrossFit Face!! We will began with a little bit of self inflicted pain.

Warmup: On the hour grab a foam roller (CrossFit Foam!) and roll out a problem area. Pick 2 specific areas […]

By |September 12th, 2010|WOD|0 Comments

09/12/10 Sunday is the best day ever!!

Find out what is going to bring you happiness and put all of your energy into it (them) today!! This may be a short-term goal but make sure it will not negatively effect your long-term ones.

CrossFit teaches us not only to push when needed but to take care of our bodies with every chance […]

By |September 11th, 2010|WOD|0 Comments

9.11.10. Cindy on N.O. XPlode

Warmup: See whiteboard at box.

Skill: Power Clean

WOD: *Today’s WOD brought to you by the folks at CF Football.
15 Minute AMRAP of:
1 Round Equals:
3 Power Cleans @ 55% of max
3 rounds of 5 pullups, 10 pushups, 15 squats

Level II:
15 Minute AMRAP of:
1 Round Equals:
3 Power Cleans with 45# bar for men/35# bar for ladies
3 rounds […]

By |September 10th, 2010|WOD|0 Comments

Friday. September 10. Bring Out Your Inner Jerk

Warmup. Mobility WOD.

Skill: Split Jerk.

SWOD: Split Jerk. 1-1-1-1-1-1-1. Find 1RM.
Take a 3 minute break.
WOD:
15 Pullups
15 Handstand Pushups
12 Pullups
12 Handstand Pushups
9 Pullups
9 Handstand Pushups
6 Pullups
6 Handstand Pushups
3 Pullups
3 Handstand Pushups

Pullups are strict. Handstand pushups are top of head to floor.

Level III:
Same progression as rx’d. Abmat okay on HSPUs.

Level II:
Same progression as above.
Kipping or Band assisted […]

By |September 9th, 2010|WOD|0 Comments