07.01.09: Daily WOD

Paul w/95lb TGUP ... Get Some!!!

Dual Modality ~ WG

AMRAP in 15 minutes of:

1 Power Clean

2 Hang Power Cleans

3 Push Jerks

5 Burpees

Rx'd weights - 93/155

06.30.09: Daily WOD

"Thrusters at Five A.M. ... nothin' better!"

Single Modality ~ M

Row 5-Minutes for max distance [meters]

Rest 5-Minutes

Row 4-Minutes max distance

Rest 4-Minutes

Row 3-Minutes max distance

Rest 3-Minutes

Row 2-Minutes max distance

Rest 2-Minutes

Row 1-Minute max distance

Post total distance to comments.

06.29.09: Daily WOD

"3-2-1 ... Get Married!"

T.O.Y. & Big Rob, we wish you the best - good times :-)

Triple Mod ~ WGM

For time:
3 rds of
10 Front Squats @ 83/135
20 Push Ups [Clapping or Rings for advanced]
*Run 800-M to finish [Once]

06.26.09: Daily WOD

Kate's first WOD Rx'd with pull-ups!

Hip Kitty knockin' out ring dips

I'm really proud of our CrossFit women! We've had several PR's this week, Liz and Kate are now in the "pull-up club", Kristin is getting married and they are all looking HOT!!!!

Dual Modality ~ MG

400-M Sprint

Rest 2-Min.

400-M Sprint

Rest 2-Min.

400-M Sprint

Rest 2-Min.

400-M Sprint

Rest 2-Min.

400-M Sprint

Rest 5-Min.

50 Burpees for time!

Refer to Tuesday, March 24th http://crossfitfortmyerswod.blogspot.com/2009/03/tuesday-march-24th.html

06.25.09: Daily WOD

"One ... more ... pull-up ... ahhhhhh!!!"


Single Modality ~ W

Push Jerk
1-1-1-1-1-1

Refer to Friday, Feburary 13th
http://crossfitfortmyerswod.blogspot.com/2009/02/friday-february-13th.html

06.24.09: Daily WOD

"Backyard CrossFit" ~ Wall Ball Shots against an oak tree and burpees, AMRAP 15 minutes!

Triple Mod ~ MWG

"Jackie"

For time:
Row 1000-Meters
50 Thrusters @ 45lbs
30 Pull-Ups

Refer to Wednesday, January 21st
http://crossfitfortmyerswod.blogspot.com/2009/01/wednesday-january-21st.html

06.23.09: Daily WOD

Knee-high yellow socks + Deadlifts = Totally Cool CrossFitter

Dual Modality ~ MW

"Nancy"

5 rds for time of

400-M Run

OHS x 15 @ 63/95

Refer to Thursday, March 19th
http://crossfitfortmyerswod.blogspot.com/2009/03/thursday-march-19th.html

06.22.09: Daily WOD

"Sunday Dinner: Lettuce-Wrap Burgers"

Refer to Friday, February 27th
http://crossfitfortmyerswod.blogspot.com/2009/02/friday-february-27th.html

“Cindy”

AMRAP 20 min
5 pullups
10 pushups
15 squats

06.19.09: Daily WOD

"I Wish It Would Rain Down"

Triple Mod Friday ~ MWG

3 rds of:

Row 750/500/250 Meters

SB Bench Press 21-15-9 [@ 75%/100% of Body Weight]

KTE 21-15-9

*Rest as needed between rounds

06.18.09: Daily WOD

Dual Modality ~ WG

Courtesy of J.Gilson @ CrossFit "Again Faster"
AMRAP in 10 minutes:
10 Hang Power Clean [63/95]
10 Burpees
- - - - - - - - - -
Extra Work:
50 GHD Sit-Ups
50 GHD Hypers

06.17.09: Daily WOD

"The Twins"
[Can you guess what I'm referring to?]

Single Modality ~ M

"Your Choice", pick one OR two of the following WOD's:

1.) "Death by 10 Meters"

2.) Row 3-K for best time

3.) 5 min. Max Rep D/U's

06.16.09: Daily WOD

"CrossFit Hands" (Sexy!!)

Triple Modality ~ WGM
For time:

100 WBS [14#/20#]

50 Box Jumps @ 20"

Run 1-Mile

06.15.09: Daily WOD

Dual Modality ~ GM

3 rds:

60 seconds, Max Rep Pull-Ups
Run 200-M
Row 60 seconds, Max Cals

*Rest 3 min. between rds

*Score total # of Pull-Ups + Calories

"Faceplant"

06.12.09: Daily WOD

Single Modality ~ W

Power Cleans

2-2-2-2-2-2

Use 90% of your 1-RM "across the board" reference Monday, May 11th

http://crossfitfortmyerswod.blogspot.com/2009/05/monday-may-11th.html

"Starting them young! Forging the future of fitness."

06.11.09: Daily WOD

Triple Modality ~ GMW

For time:

25 Pull-Ups

50 Push-Ups

75 Air Squats

Row 750-M

50 Push Press @ 33/45

Row 750-M

75 Air Squats

50 Push-Ups

25 Pull-Ups

"My first tear!!" ~ Diane, a.k.a. "Spaz"

06.10.09: Daily WOD

Dual Modality ~ MW

AMRAP in 15 Minutes of

30 D/U's
30 KBS

06.09.09: Daily WOD

Single Modality ~ G

"Skills Day" - Pick a skill and work on it, HARD!

Rope Climbs

Hand Stand Push Ups

Ring Dips

Take your pick, or do all three ...

06.08.09: Daily WOD

Triple Modality ~ MWG

For time:

Run 800-Meters
21 Thrusters [63/95]

21 Burpees

15 Thrusters

15 Burpees

9 Thrusters

9 Burpees

Run 800-Meters

"Suck it" ~ Stuntman Mike

06.05.09: Daily WOD

Dual Modality ~ WG

For time:
5 rds of
10 SDLHP [63/95]
10 Box Jumps @ 20"
Then, 5 rds of
10 KBS [16K/24K]
10 Pull-Ups

Rx'd:

Paul 11:00

FMFD 13:16

Hip Kitty (+24K) 14:40

JP 17:55

Mindy (+20K) 18:27

Big Rob 19:03

T.O.Y. 22:42

"T" 23:23

Stuntman Mike 24:59
Scaled:

OCDEE 13:29 (sub step-ups)

Lisa 15:34 (sub step-ups)

Liz (+20K) 15:58

Mike 15:59

Adrian 18:29

Jenn 18:30

Baconater 18:49

Kary 18:59

Diane 19:28 (on the 20" box!)

06.04.09: Daily WOD

Happy B-Day Jenn!!!


Single Modality ~ M

Row 250-M
Rest 2-Minutes
Row 500-M
Rest 4-Minutes
Row 750-M
Rest 6-Minutes
Row 1K

*We are going to pay CLOSE attention to proper form, split times, SPM, damper settings and power output.

06.03.09: Daily WOD

Triple Modality ~ WMG

"15 Minutes of Fame"

1.) Five (5) minutes "Anyway Overhead" Max Reps @ 93/135

Then ...

2.) Ten (10) minutes AMRAP of:

50-ft Walking Lunge
Alley Sprint

Rx'd:

Paul 37 reps/10 rds

Big Rob 33 reps/7 rds

Hip Kitty 26 reps/10 rds

Mindy 26 reps/9 rds

J.P. 25 reps/9 rds

T.O.Y. 21 reps/9 rds

Tyler 21 reps/8 rds

Jenn (Birthday Girl) 20 reps/7 rds

FMFD 20 reps/10 rds

Liz 17 reps/9 rds

Scaled:

Pink @ 63lbs, 25 reps/10rds

Lacey @ 63lbs, 31 reps/7rds

Diane @ 58lbs, 23 reps/10rds

OCDEE @ 53lbs, 30 reps/8rds

Kary @ 63lbs, 22 reps/10 rds

Mariel @ 73lbs, 20 reps/8 rds

Stuntman Mike @ 95lbs, 25 reps/9rds

Baconater @ 95lbs, 21 reps/9rds

Neena @ 35lbs, 20 reps/12 rds

Michael @ 85lbs, 20 reps/ 12 rds

Loree @ 53lbs, 22 reps/ 9rds

Linda @ 35lbs, 35 reps/ 9rds

Savage @ 53lbs, 27 reps/9rds

Bones @ 115lbs, 19 reps/10 rds

Adrian @ 75lbs ??(22 maybe??)/10 rds

Leah @ 83lbs, 25 reps/11 rds