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30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
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100 Words Of Wisdom
■ Eat meat, vegetables, nuts, seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
■ Keep workouts short and intense.
■ Regularly learn and play new sports.
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Wed 2/07/07
Wednesday, February 07, 2007
Tues 2/6/07
Tuesday, February 06, 2007
W.O.D
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Mon 2/5/07
Monday, February 05, 2007
WOD
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
CrossFit Park W.O.D
Friday, February 02, 2007
FREE WORKOUT!!!!!!!
S.O.S. (Sweat on Sunday)
1st & 3rd Sun @ Rohr Park 9am
Starting Feb 4
Map of Fred H Rohr Park
4500 Sweetwater Rd Bonita, CA 91902, US
Come Join the Fun
Fri 2/2/07
WOD
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Thurs 2/1/07
Thursday, February 01, 2007
Mario and Mickie getting in their OverHead Squats
WOD
Push press 3-3-3-3-3-3-3 reps
Wed 1/31/07
Wednesday, January 31, 2007
Lilian working on Diane.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
tues 1/30/07
Tuesday, January 30, 2007
WOD
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
Mon 1/29/07
Monday, January 29, 2007
WOD
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Fri 1/26/07
Friday, January 26, 2007
Thurs 1/25/07
Thursday, January 25, 2007
WOD
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
Wed 1/24/07
Wednesday, January 24, 2007
Tues 1/23/07
Tuesday, January 23, 2007
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Mon 1/22/07
Monday, January 22, 2007
WOD
Clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Take each clean from the ground and catch in a squat.
Fri Jan 19,2007
Friday, January 19, 2007
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups