Wednesday, July 22, 2008
Complete for time:
10 rounds of 400m run
rest 90 seconds between rounds.
Post time to comments.
Crossfit HQ
CrossFit is a core strength and conditioning program designed to elicit as broad an adaptational response as possible. It is not a specialized fitness program, but a deliberate attempt to optimize physical competence in all ten areas of fitness: Endurance · Stamina · Strength · Power · Speed · Flexibility · Coordination · Agility · Balance · Accuracy
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Tuesday, July 22, 2008
Push jerk 3-3-3-3-3 reps
Post loads to comments.
Monday, July 21, 2008
Back Squats 3-3-3-3-3
Post loads to comments.
Great job on all the PR's! Keep up the strong work.
Sunday, July 20, 2008
"Filthy Fifty"
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
Post time to comments.
Cliff, we are so bummed to hear that you are leaving us to go overseas; you are a true hero and will be missed like crazy. We are glad that we got you for a few more weeks.
Saturday, July 19, 2008
Rest Day
Friday, July 18, 2008
Complete for number of reps and time for row:
Tabata Squats
Row 1,000m for time
Tabata Squats
Post number of reps and row time to comments.
Natasha and Kirez visit us during their travels. You two really pushed through the workout, great job. Have fun at your level 1 cert this coming weekend in California; You'll learn so much and have a great time.
Thursday, July 17, 2008
Complete 4 rounds for time of:
400m run
25 burpee Pull ups (GI Janes)
Post time to comments.
We are made strong by what we overcome.
— John Burroughs
Wednesday, July 16, 2008
Deadlifts 5-5-5-5-5
Post loads to comments.
It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers.
- Anais Nin
Coach Rippetoe on developing the "low back squat"
"Good technique is the most efficient display of strength; if strength is gone, it doesn't matter how good your technique is"
- Coach Rip
Tuesday, July 15, 2008
Rest Day or makeup WOD
Power Clean 3-3-3-3-3
Post loads to comments.
Monday, July 14, 2008
Complete 3 rounds of:
1 Snatch into 15 overhead squats
max reps of back squats with same weight, then right into
max reps of Push jerks without setting the bar down
Post number of reps to comments.
Glad to have you back Jeff and Kristy; get some rest tonight.
