FALL 2010 CROSSFIT NEPTUNE T-SHIRTS
Posted by admin on August 27th, 2010 filed in Uncategorized1 Comment »
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
Posted by admin on September 2nd, 2010 filed in WODComment now »
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
Posted by admin on September 1st, 2010 filed in WOD1 Comment »
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
Posted by admin on August 31st, 2010 filed in WOD2 Comments »
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
Posted by admin on August 30th, 2010 filed in WOD1 Comment »
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
Posted by admin on August 27th, 2010 filed in WOD3 Comments »
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
Posted by admin on August 26th, 2010 filed in WOD2 Comments »
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
Posted by admin on August 25th, 2010 filed in WOD3 Comments »
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
Posted by admin on August 24th, 2010 filed in WOD2 Comments »
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
Posted by admin on August 23rd, 2010 filed in WOD4 Comments »



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
Posted by admin on August 20th, 2010 filed in WOD5 Comments »

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
Posted by admin on August 19th, 2010 filed in WOD2 Comments »
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
Posted by admin on August 18th, 2010 filed in WODComment now »
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
Posted by admin on August 17th, 2010 filed in WOD2 Comments »
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
Posted by admin on August 16th, 2010 filed in WOD7 Comments »
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


















