rss 2.0 feedThree rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
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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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WOD, Helen
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Human Machine.
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Wednesday, August 04, 2010
WOD ,Double-unders ,Wallball.
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
Tuesday, August 03, 2010
WOD,Squat clean thruster.
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups
Monday, August 02, 2010
WOD Run,Burpees
6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Sunday, August 01, 2010
Sunday,What is CrossFit?
Saturday, July 31, 2010
WOD “Roy”
Skill Training:
Muscle-ups 3-3-3
Parlete HSPU 3-3-3
WOD "Roy":
Five rounds for time of:
225/135 pound Deadlift, 15 reps
20 Box jumps, 24/20 inch box
25 Pull-ups
Muscle-ups 3-3-3
Parlete HSPU 3-3-3
WOD "Roy":
Five rounds for time of:
225/135 pound Deadlift, 15 reps
20 Box jumps, 24/20 inch box
25 Pull-ups
Friday, July 30, 2010
WOD “Isabel”
6am Team,Kevin,Sue ,Shirley ,Matt and Brian.
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Thursday, July 29, 2010
WOD “Angie”
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Wednesday, July 28, 2010
WOD Run ,Row
Run 3 x 800 meters
or
Row 3 x1000 meters
holding fastest pace possible.
Tuesday, July 27, 2010
WOD ,Walking Lunges,Ring Dips, Ball Slams
AMRAP in 12 min of
30 overhead walking lunges
15 ring dips
15 ball slams
Monday, July 26, 2010
WOD"CrossFit Total”
52-2006_CFTotal.pdf
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max. Rip.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 100508.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max. Rip.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 100508.
Sunday, July 25, 2010
Sun,The Lectin Report
Saturday, July 24, 2010
WOD Deadlifts,Double Unders,Handstand Push-ups
Amrap in 15 min of
15 deadlifts
M 225,W 185
15 double unders
15 handstand push-ups
Friday, July 23, 2010
WOD “Fight Gone Bad”
"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.
Thursday, July 22, 2010
WOD Pull-up,Push-up,Squat
For time ,complete all 9 rounds of
pull-up push-up squat
25 15 5
20 15 10
15 15 15
10 15 20
5 15 25
10 15 20
15 15 15
20 15 10
25 15 5
Wednesday, July 21, 2010
WOD Hang Power Snatch
3-3-3-3-3-3-3