11.05.2009

11.06.09: Daily WOD



"Tabata Gone Wrong, Version 1.0"
Deadlift @ 125lbs/185lbs
Clapping Push-Ups
Here's how it works:
3 ...2 ...1 ...GO!
:20 sec max rep DL
:10 sec rest
:20 sec max rep Clapping Push-Ups
:10 sec rest
... and so on and so forth until we complete a total of 16 Tabata Intervals [8 minutes]
Score total number of reps for DL + PU
on

11.04.2009

11.05.09: Daily WOD




"Muffin Top"
4 rounds for time of
Row 250-Meters
15 KTE
21 WBS @ 14lbs/20lbs
on

11.03.2009

11.04.09: Daily WOD








Got Squat? ... get some ...
Dual Mod Wednesday ~ MW
"No Slop!"
For time:
Sprint 100-Meters x 4, Rest :30 sec between sprints
Clean N Jerk @ 83/135, 20 reps*
Sprint 100-Meters x 4, Rest :30 sec between sprints
*Do not drop the bar! Do not bounce the bar! Foul = 10 Burpees on the spot!!
We will be disciplined and control the weight from the floor to overhead and back to the floor without dropping or bouncing the weights, or else!!!
on

11.02.2009

11.03.09: Daily WOD








We had six women destroy "Nicole" Rx'd --- nothin' hotter than women doin' pullups!
Dual Mod Tuesday ~ WG
"You can't handle the truth"
AMRAP in 12 minutes of
Back Squat @ 125lbs/185lbs, 7 reps
Burpees, 10 reps
on

11.01.2009

11.02.09: Daily WOD



*Reminder: Invoices are due

Nicole demonstrating a kipping pull-up drill.
Monday Dual Mod ~ MG
"Nicole"
AMRAP in 20 minutes of
Run 400-Meters
Max Rep Pull-Ups
on

10.31.2009

10.31.09: Daily WOD


Boo!!! Happy Halloween CrossFitters
Rest Day
on

10.29.2009

10.30.09: Daily WOD

Single Mod Friday ~ W
Power Clean
1, 1, 1, 1, 1, 1, 1
*Go heavy, use 90-95% of 1-RM for reps across the board.
on

10.28.2009

10.29.09: Daily WOD



We are celebrating the Baconater this Sunday at MK's, RSVP and sign-up on site tomorrow!!!
Thursday Dual Mod ~ MG
From CrossFit HQ
"ANNIE"
For time:
50-40-30-20-10 rep rounds
Double-Unders
Sit-Ups
on

10.27.2009

10.28.09: Daily WOD

Oh what a difference 12 minutes can make ...
7pm class "before" ... 3-2-1 Go!!! ... and "after" ... good job gang!
Single Mod Wednesday ~ M
3 rounds of
Row 750-Meters for time, never slowing more than three (3) seconds from best interval.
*Foul, if you slow more than indicated: 100 walking lunge steps (per foul!)
on

10.26.2009

10.27.09: Daily WOD



CrossFit Football Certification, Tampa FL Oct 17-18
http://www.crossfitfootball.com
Single Mod Tuesday ~ W
AMRAP in 12 minutes of
Push Press @ 63/95, 8 reps
KBS @ 16-k/24-k, 16 reps
on

10.25.2009

10.26.09: Daily WOD



Good rowing form ladies! Full extension and reach ...
Triple Mod Monday ~ WMG
For time:
Deadlift @ 135/225lbs, 20 reps
Run 800-Meters
20 Box Jumps
20 Burpees
Run 800-Meters
20 Box Jumps
20 Burpees
on

10.22.2009

10.23.09: Daily WOD

Crap! Due to "technical difficulties" I can't post results from Friday, please log-on and post your times, thanks!!! ~ J

"Appearance can't change unless performance does, and the performance changes are what we quantify and what we program." ~ Coach Rip
TGIF ~ Triple Mod
For time:
Row 1000-Meters
50 WBS @ 14/20
30 Pull-Ups
- - - - - - - - - -
Optional Second Round
Row 500-Meters
40 WBS
20 Pull-Ups
- - - - - - - - - -
Optional Third Round
Row 250-Meters
30 WBS
10 Pull-Ups
on

10.21.2009

10.22.09: Daily WOD


Single Mod ~ W
Jerk (Push or Split)
5 x 3 @ 85% of 1-RM
*Reference dates - 06.25.09:
& 08.03.09:
on
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