The gym will be closed so we can spend the day with our families. Let us reflect on our freedom, to the people who have made this possible, who have given their lives so that we can remain free. God Bless them and God Bless America.Here is a great web site that might inspire you.Have a safe weekend and see you on Monday.
http://www.realamericanstories.com/
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 080406.
Rest a few Min.and finish with Tabata rowing.
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 080503.
WOD
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 080309.
An inability or unwillingness to cook is a serious barrier to your health and fitness.
Now, read that again and seriously think about it: An inability or unwillingness to cook is a serious barrier to your health and fitness. Those are the words of Orie Shafer, Ph.D., a research biologist and member of CrossFit Des Peres. And he's right.
If you don't cook, who's making your meals? Somebody else: which means somebody else is controlling your health and fitness. Wouldn't you rather it were you? It's time to stop thinking of cooking as a chore and start thinking of it as taking control of your life. What you do in the kitchen matters just as much as what you do in the gym.
Take a look at Orie's blog for more thoughts on healthy foods and recipes.
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WOD
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Post time to comments.
WOD
"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.
Add your points and post them to comments.
Compare to 080329.
WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Compare to 080430.
Today's Bootcamp at Heritage Park will be cancelled. We will have a park workout next Saturday. Sorry for the inconvenience.
WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080530.
WOD
Three rounds for time of:
Run 800 meters
50 Pull-ups
Post time to comments.
WOD
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments
WOD
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Post time to comments.
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