Team WOD

Two person team

You will start off with a tethered 800m run (holding a jump rope)

When all teams get back we will start the 20 minute clock ( so first team back gets the longer break)

we will have AMRAP in 20 minutes of

one person rows 250m

while other partner does as many reps of deadlifts 135/95

then switch

you will count your rounds and reps to get your score.

The 2010 CrossFit Games “What is CrossFit?” full commercial by CrossFit by Overload – video [wmv] [mov]

Luca did this wod 2 months back it was a lot of fun

Air Force WOD

20 thrusters 95/65

20 sumo deadlift high pull 95/65

20 push jerks 95/65

20 overhead squats 95/65

20 front squats 95/65

begin with 4 burpees  then every minute on the minute until all reps/exercise is completed

Rowing on our new rowers

 5rds of

200m sprint

max kettlebell swings 53/35

in 4 minutes

rest 2 minutes between rds

after core work coaches choice

Getting ready for some man makers

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

http://www.youtube.com/watch?v=TWB3AFyyDGg

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] » Dec 23 09
The 2010 CrossFit Games “What is CrossFit?” commercial – video [wmv] [mov]