For time
400m run
25 push press 95/65
25 abmat situps
25 push ups
25 wallballs 20/14
run 400m
15 push press 95/65
15 abmat situps
15 push ups
15 wallballs
run 400m
5 push press 95/65
5 abmat situps
5 push ups
5 wallballls 20/14
run 400m
Watch Dale’s 5th muscle up
from CrossFit.com
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36 (155lb Deadlift).
“What Do You Lack? Probably Vitamin D” from the New York Times.
Warm up with
drom/sampson stretch
400m run
3 rds
10 abmat situps
10 pushups
10 overhead squats
10 back extension
10 jumping pullups
workout
time trial
2000m row for time
5 minute break then
coaches surprise tabata
A- High Back Squats
5-5-5-5-5
B- 5 rds for time
200m sprint
10 hang power clean (135#/95#)
Nothing better then the love of a father for his daughter. The dad's that have daughters knows what I am saying.
Rowing Clinic at St. Mary’s College meet at 9 am w/ Nicole.
Good luck Achim and Taryn on your marathon!!
There is no 8am or 10am class today.
The 2010 CrossFit Games “What is CrossFit?” short commercial by CrossFit by Overload – video [wmv] [mov]
3rds
Complete as many rounds in 5 minutes
row 15 calories
10 burpee pullups
30 second break
Complete as many rounds in 5 minutes
run 400m
10 kb swings (American)
30 second break
start over again 2 more times
Don’t forget Rowing Clinic on Sunday 9am at St. Mary’s College with Nicole. You don’t want to miss this, it will make your rowing on the erg so efficient.
Benchmark wod
“Jackie”
1000m row
50 thrusters 45#
30 pullups
for time
Jackie, Greg A. vs L1 trainers [wmv][mov] ยป Dec 23 09
The 2010 CrossFit Games “What is CrossFit?” commercial – video [wmv] [mov]
A- Presses
3-3-3-3-3
B- 21-15-9
ring rows
box jumps
ghd situps
From CrossFit.com
Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups
Graham Holmberg 4:26, Chris Spealler 4:27, Kristan Clever 3:37 (HSPU). Post time to comments.
Women do 135# clean and HSPU on the wall. Remember these wods are from the CrossFit games, we will modify to your abilities.
Highlights from the 2010 CrossFit Games, by CrossFit Again Faster – video [wmv] [mov]
TWO COACHES ARE BETTER THEN ONE!
From CrossFit.com
Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift). Post rounds completed to comments.
This is a great video
The 2010 CrossFit Games Adidas commercial – video [wmv] [mov]