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

06.02.09: Daily WOD

Dual Modality ~ MG

For time:
50 Air Squats
Row 750-M
50 Burpees



FMFD 7:35
Paul 8:00
Hip Kitty 8:44
JP 9:09
Leah 9:22
Liz 9:29
T.O.Y. 9:48
Mindy 9:52
Kary 10:26
Bones 10:35
Jenn 11:00
Michael 11:29
Savage 11:38
Tyler 11:44
Adrian 11:45
Linda 11:52
Big Rob 11:55
Patty 12:00
Pink 12:19
Stuntman Mike 12:33
Loree 13:54
Diane 14:00
OCDEE 14:11
Baconater 15:14