FALL 2010 CROSSFIT NEPTUNE T-SHIRTS

The New CrossFit Neptune T-shirt Designs are In! Shirts will be available in black or brown as shown below. Black – $22.00 Brown – $18.00 (pricing may go down slightly based on total quantity that we order). Sizes are Mens S – XL (of note, the brown T-shirt is 100% cotton so order accordingly, and the ink is all black despite the grey latin phrase on the proof). Orders are due to ENS Kyzer NLT 13SEP10.  If you would like to see a larger version of the proof just click the picture.  

To place your order, call/email/stop by ADMIN and see ENS Kyzer:
W: 520-621-1281
C: 602-320-8304
Email: kyzer@email.arizona.edu

WOD 03SEP10

WOD:
3 Rounds For Time
Run 800m
30 OVHD Squats (M: 95# W: 65#)

Strength:
1 – 1 – 1
Deadlifts
Pull Up Ladder to 13 and Down

Inspiration: I know not what the future holds, but I know who holds the future. ~Author Unknown

WOD 02SEP10

WOD:
For Time
21 – 15 – 9
Ball Slams (M: 20# W: 14#)
Knees to Elbows
Sit Ups
Toes to Bar

Endurance:
2 x 100 yd sled drag (M: 90# W: 45#)
2 x 40 yd sled sprint
4 x 50 yd sled drag
4 x 20 yd sled sprint
(drag backwards, sprint forward)

Inspiration: The future is always beginning now. ~Mark Strand, Reasons for Moving

WOD 01SEP10

WOD:
Mark off 20/40/60 yds
For Time
Sprint 20 and Back
20 Burpees
Sprint 40 and Back
15 Burpees
Sprint 60 and Back
10 Burpees
Lunge 20 and Back
20 Air Squats
Lunge 40 and Back
15 Air Squats
Lunge 60 and Back
10 Air Squats

Strength:
1 – 1 – 1
Press

Inspiration: When a man does not know what harbor he is making for, no wind is the right wind. ~Seneca

WOD 31AUG10

WOD:
AMRAP in 12 Mins
Sprint 200m
20 Double Tire Jumps

Endurance:
Run 12 Mins
Rest 2 Mins
Run 10 Mins

Inspiration: Worry ducks when purpose flies overhead. ~C. Astrid Weber

WOD 30AUG10

Saturday Endurance:
20 Mins Max Distance
Rest 5 Mins
10 Mins Max Distance

WOD:
New Almuni Workout In Honor of ENS J. Kyzer.
“Muffins”
For Time
Row 500m
Complete 4 Rounds
3 Ground to OVHD (M: 155# W: 100#)
6 Pull Ups (CTB)
9 Deadlifts (M: 155# W: 100#)
12 Push Ups (Par)
Finish with Row 1000m

Strength:
1 – 1 – 1
Back Squat

Inspiration: Men, like nails, lose their usefulness when they lose direction and begin to bend. ~Walter Savage Landor

WOD 27AUG10

WOD:
For Time
Run 800m
2/4/6/8/10
Thrusters (M: 65# W: 45#)
Pull Ups
Run 800m
10/8/6/4/2
Thrusters (M: 95# W: 65#)
Pull Ups
Run 800m

Strength:
3 – 3 – 3
Deadlift

Inspiration: If everyone is moving forward together, then success takes care of itself. ~Henry Ford

WOD 26AUG10

WOD:
3 Rounds For Time
Row 500m
100 Double Unders

Endurance:
4 x 20 yd shuttle (2R/2L)
4 x Sprint 40 yds
4 x 20 yd shuttle (2L/2R)
4 x Sprint 40 yds

Inspiration: Contrary to popular belief, there most certainly is an “I” in “team.” It is the same “I” that appears three times in “responsibility.” ~Amber Harding

WOD 25AUG10

WOD:
AMRAP in 6 Mins
10 Wall Balls (M: 20# W: 14#)
10 SDHP (M: 95# W: 65#)
Rest 3 Mins
AMRAP in 6 Mins
10 Front Squats (M: 115# W: 75#)
10 KB Swings (M: 55# W: 35#)

Strength:
3 – 3 – 3
Press

Inspiration: It is amazing how much you can accomplish when it doesn’t matter who gets the credit. ~Author Unknown

WOD 24AUG10

WOD:
2 Rounds For Time
10 KB Cleans (M: 55# W: 35#) R Arm
10 KB Cleans L Arm
Run 400m*
10 KB Push Press R Arm
10 KB Push Press L Arm
Row 500m
*Carry KB on FINAL 400m run ONLY

Endurance:
5 Rounds
Run 3 Mins
Rest 1 Min

Inspiration: Many hands make light work. ~John Heywood

WOD 23AUG10

Saturday Endurance:
4 x Sprint 100m (90 Secs Rest Between)
Rest 5 Mins After Last 100m
Run 10 Mins Max Effort

WOD:
4 Rounds 20 Secs Work 10 Secs Rest Each Movement
Push Ups (Par)
Jumping Squats
Pull Ups
Jumping Squats
Sit Ups
Jumping Squats

Strength:
3 – 3 – 3
Back Squat

Inspiration: Teamwork divides the task and multiplies the success. ~Author Unknown

WOD 20AUG10

WOD:
“Coe”
10 Rounds
10 Thrusters (M: 95# W: 65#)
10 Ring Push Ups

Strength:
5 – 5 – 5
Deadlift
DH Chin Up Ladder to 12 and Down

Inspiration: There is a time to take counsel of your fears, and there is a time to never listen to any fear. ~George S. Patton

WOD 19AUG10

WOD:
AMRAP in 12 Mins
3 Squat Snatch (M: 95# W: 65#)
9 Double Tire Jumps
6 Power Snatch (same load)
9 Double Tire Jumps

Endurance:
5 Rounds
2 Mins Max Effort
Rest 30 Seconds Standing Still
Score Total Distance

Inspiration: If a small thing has the power to make you angry, does that not indicate something about your size? ~Sydney J. Harris

WOD 18AUG10

WOD:
For Time
25 Pull Ups
25 Wall Balls (M: 20# W: 14#)
25 KB Swings (M: 55# W: 35#)
25 SDHP (M: 95# W: 65#)
25 OVHD Squats (M: 95# W: 65#)
*Start with 50 ft bear crawl out and back. 50 ft bear crawl out and back between every movement. Finish with 50 ft bear crawl out and back.

Strength:
5 – 5 – 5
Press

Inspiration: How often we fail to realize our good fortune in living in a country where happiness is more than a lack of tragedy. ~Paul Sweeney

WOD 17AUG10

WOD:
4 Rounds For Time
(M: 155# W: 100#)
7 Back Squats
5 Power Cleans
3 Shoulder to OVHD

Endurance:
10 x Sprint 40 yds Drag Back 40 Yds
(90# Sled)

Inspiration: In giving advice seek to help, not to please, your friend. ~Solon