March 7th 2009
“Firefighter Fran” CrossFit NorCal – video [wmv] [mov]
Today’s WOD
‘Fran’
3 rounds 21, 15 and 9 reps
95lb/65lb thrusters
pull-ups
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March 6th 2009
Today’s WOD
‘Fight Gone Bad’
3 rounds
1 min wall balls with a 20lbs med ball
1 min SDHP’s @ 75lbs
1 min box jumps 20″
1 min push press @ 75lbs
1 min rowing (count calories)
1 min rest
Complete as many reps as possible for each exercise and do each exercise for 1 minute straight. The time does not stop during the entire workout. Count each rep for each exercise and add up the total number of reps for each round. Count every calorie burned as 1 rep on the rower. Your score is your total amount of reps (+ calories) during the entire workout.
Add totals for each round and final score to comments
March 3rd 2009
Today’s WOD
400 meter run
95lb/65lb overhead squat, 21 reps
400 meter run
95lb/65lb overhead squat, 18 reps
400 meter run
95lb/65lb overhead squat, 15 reps
400 meter run
95lb/65lb overhead squat, 12 reps
400 meter run
