May 1st, 2009
Today’s WOD
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
April 29th, 2009
Today’s WOD
5 Rounds for time of:
5 Deadlifts @ 275lbs
25 Air squats
5 Handstand Push ups (HSPU’s)
Post times to comments
April 28th, 2009
Today’s WOD
5 Rounds for Time of:
Max Reps of Cleans @ 115lbs
Max Reps of Pull ups
Rest 3 min
*Do as many cleans as you’re able to, then once you’ve reached failure do as many pull ups as possible. Rest precisely 3 minutes and repeat for a total of 5 rds.
Post total reps to comments
April 27th, 2009
Today’s WOD
3 Rounds for time of:
Back Squat @ Bodyweight
Run 800m
Post Times to comments
April 26th, 2009
We both had an incredible race experience in Boston. Joanne finished in 3:13, a personal best by 16 minutes. I finished in 3:03. We attribute our times and our fast recovery to CrossFit. We’re looking forward to focusing all our energy on getting our gym up and running soon!
Rest Day
April 25th, 2009
Today’s WOD
“Linda“
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
April 24th, 2009
Today’s WOD
“Kelly”
5 rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
April 23rd, 2009
Today’s WOD
21 Overhead Squats (95 lbs boys, 65 lbs girls)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
Post time to comments
April 22nd, 2009
Today’s WOD
3 Rds for time of:
Row 500m
15 Handstand Push Ups
30 Air squats
Post Times to comments
April 20th, 2009
Today’s WOD
3 Rounds for time of:
Run 800m
21 Knees to elbows (K2E)
21 Deadlifts @ Bodyweight (BW)
April 19th, 2009
Today’s WOD
“DT”
5 Rounds for time of:
12 Deadlifts @ 155
9 Hang Power Cleans @ 155
6 Push Jerk @ 155
Post time to comments
April 17th, 2009
Rest Day
April 15th, 2009
Today’s WOD
“The Chief”
Complete as many rounds as possible in 3 minutes
3 Power Cleans ( 135 lbs boys, 85 lbs girls)
6 push-ups
9 squats
Rest 1 minute. Repeat for a total of 5 rounds
April 14th, 2009
Today’s WOD
18-15-12-9-6
Box Jumps (24″ boys, 20″ girls)
Thrusters ( 75lbs boys, 55lbs girls)
400m run
Knees to Elbows
Dumbell Pushup with Row
Post time to comments
April 13th, 2009
Rest Day
“There is NO better fitness program for fire fighters or law enforcement.”
- Mike Bender, 10 time winner of the “Toughest Cop Alive” competition
April 12th, 2009
G.I. Jane (Greg Amundson)…[wmv][mov]
Today’s WOD
“G.I. Jane”
100 Burpee Pull-ups
Post time to comments
April 11th, 2009
http://journal.crossfit.com/2003/08/the-deadlift-by-greg-glassman.tpl
Today’s WOD
Deadlift 1-1-1-1-1-1-1
Post load to comments
April 10th, 2009
http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl
Today’s WOD
Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
April 8th, 2009
Today’s WOD
Complete the following for time:
21 Pull ups
21 Burpees
400m run
15 Pull ups
15 Burpees
400m run
9 Pull ups
9 Burpees
400m run
Post time to comments
