WOD 12MAR10

Posted by admin on March 11th, 2010 filed in WOD
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WOD:
4 Rounds For Time
20 SDHP (M: 95# W: 65#)
Broad Jump 50 Ft (1 Bball Court Width)
20 Air Squats
Burpee Broad Jump Back

Strength:
3 x 5
Snatch Drop (Warm Up)
3 x 3
OVHD Squat
1 x 1
Pwr Snatch
1 x 1
Full Snatch
14, 12, 10, 8, 6, 4, 2
DH Pull Ups (20#)

Inspiration: “I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love.” -Mother Teresa


WOD 11MAR10

Posted by admin on March 10th, 2010 filed in WOD
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Triple extension.Good form, even after a little crossfit vacation.

Working towards the the upcoming Commando Endurance Skills Challenge.

WOD:
Complete The Following For Time
(M: 95# W: 65#)
50 Ground to Shoulder
50 Shoulder to OVHD
*Break up reps however you want. Clean and Jerk is permitted, but power clean/squat clean directly into a thruster is not.

Endurance:
50ft = 1 width of basketball court
With a Continously Running Clock
Sprint 1 Width the 1st Min
Sprint 2 widths the 2nd Min (out and back)
Sprint 3 widths the 3rd Min…
Continue until you cannot complete the widths w/ in the min

Inspiration: “Somebody should tell us, right at the start of our lives, that we are dying. Then we might live life to the limit, every minute of every day. Do it! I say. Whatever you want to do, do it now! There are only so many tomorrows.” -Pope Paul VI


WOD 10MAR10

Posted by admin on March 9th, 2010 filed in WOD
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Keeping up with the strength.Kept the sweater on the whole time.

WOD:
AMRAP in 20 Mins
Run 800m
25 Air Squats

Strength:
3 x 3
Press (Warm Up)
3 – 3 – 3 – 2 – 2 – 1
Press

Inspiration: “Do not mistake for conspiracy and intrigue what can best be explained by stupidity and incompetence.” -Unk


WOD 09MAR10

Posted by admin on March 8th, 2010 filed in WOD
3 Comments »

Alex decided to show up just in time for the camera. Lucky him.

WOD:
5 Cycles of 2 Mins Work 1 Min Rest
Each 2 Mins Cycle Begin W/
10 Thrusters (M: 65# W: 45#)
10 Pull Ups
Finish the 2 Mins of Work W/ As Many Burpees As Possible
Rest 1 Min
*Score = total burpees

Endurance:
1 Mile Max Effort

Inspiration: “The hardest part of any journey is the 1st step…” -Anon


WOD 08MAR10

Posted by admin on March 5th, 2010 filed in WOD
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Saturday Endurance:
Run Out 14 Mins
Walk An Additional 2 Mins (Forced March Pace)
Run Back Total Distance (goal is less than 14 mins)**Don’t dog the out run!

WOD:
4 Rounds For Time
15 Toes To Bar
Run 200m
20 Knees To Elbows
Run 200m

Strength:
3 – 3 – 3 – 3 – 3
Back Squat

Inspiration: “No man is ever whipped until he quits in his own mind.” -Hill


WOD 05MAR10

Posted by admin on March 4th, 2010 filed in WOD
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WOD:
Set Up A Marker at 10ft, 20ft, 30ft, 40ft, and 50ft (the width of the basketball court is 50ft)
For Time
5 Burpees
Sprint 10ft
5 Burpees
Sprint Back
5 Burpees
Sprint 20ft
5 Burpees
Sprint Back
5 Burpees
Sprint 30ft
5 Burpees
Sprint Back
5 Burpees
Sprint 40ft
5 Burpees
Sprint Back
5 Burpees
Sprint 50ft
5 Burpees
Sprint Back
*Do not repeat the 50ft round, but go back down 40, 30, 20, 10 still doing 5 burpees between each sprint.

Strength:
5 – 5 – 5
Deadlift
3 x 3
OVHD Squat
12, 10, 8, 6, 4, 2
DH Pull Ups w/ 20# Vest

Inspiration: “It’s not the size of the dog in the fight, it’s the size of the fight in the dog.” -Mark Twain


WOD 04MAR10

Posted by admin on March 3rd, 2010 filed in WOD
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XO at the finish.Working towards dead hang pull ups.

WOD:
For Time
30 Pull Ups
Run 200m
20 Pull Ups
Run 400m
10 Pull Ups
Run 800m

Endurance:
Run 8 Mins Max Effort
Rest 2 Mins
Run 8 Mins Max Effort

Inspiration: “To understand everything is to forgive everything” -Buddah


WOD 03MAR10

Posted by admin on March 2nd, 2010 filed in WOD
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WOD:
5 Rounds For Time
Run 400m
15 Deadlifts (M: 135# W: 95#)

Strength:
3 x 3
Clean Pull (Warm Up)
3 x 1
Pwr Clean and Jerk
1 x 1
Pwr Clean and Jerk

Inspiration: “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” -Schwarzenegger


WOD 02MAR10

Posted by admin on March 1st, 2010 filed in WOD
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WOD:
AMRAP in 12 Mins
10 Strict Press (M: 95# W: 65#)
20 Double Tire Jumps

Endurance:
4 x Sprint 100 Yds
Rest 2 xs the work interval
8 x Sprint 40 Yds
Rest 2 xs the work interval

Inspiration: “Strength does not come from physical capacity. It comes from an indomitable will.” -Ghandi


WOD 01MAR10

Posted by admin on February 26th, 2010 filed in WOD
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Saturday Endurance:
Run 1 Mile at 85%
Run 3 Miles Max Effort
Run 1 Mile at 65 – 85%

WOD:
3 Rounds For Max Reps
1 Min Max KB Swings (M: 55# W: 35#)
Rest 1 Min
1 Min Max Ring Dips
Rest 1 Min

Strength:
3 – 3 – 3 – 3 – 3
Front Squat

Inspiration: “It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more ‘manhood’ to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind.” -Karras


WOD 26FEB10

Posted by admin on February 25th, 2010 filed in WOD
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Joey takes the lead.Although crossfit can help prevent heart attacks, sometimes it makes you feel like you're having one.

Joey and Gunny at the start

That damn bell got heavy.Carrying it across by any means possible.

WOD:
AMRAP in 20 Mins
4 Burpees
5 R Arm KB Push Press (M: 55# W: 35#)
50 Ft Walking Lunge Steps
4 Burpees
5 L Arm KB Push Press
50 Ft Walking Lunge Steps
*KB must be carried during lunges. How is up to you.

Strength:
3 x 3
Snatch Drop (Warm Up)
3 x 1
Snatch Drop (Hold bottom for 3 count)
3 x 1
Snatch
10, 8, 6, 4, 2
DH Chin Ups (20# vest or flack)

Inspiration: “The only place where success comes before work is in the dictionary.” -Kendall


WOD 25FEB10

Posted by admin on February 24th, 2010 filed in WOD
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WOD:
3 Rounds For Time
5 Deadlifts (125% of body weight)
10 Double Tire Jumps

Endurance:
5 x Sprint 100 Yds
4 x Sprint 100 Yds (90# sled)
3 x Sprint 100 Yds (45# sled)
2 x Sprint 100 Yds (90# sled)
1 x Sprint 100 Yds

Inspiration: “If A equals success, then the formula is A equals X plus Y and Z, with X being work, Y play, and Z keeping your mouth shut.” -Einstein


WOD 24FEB10

Posted by admin on February 23rd, 2010 filed in WOD
4 Comments »

The 30 and up groupThe younger group.  Why are there more injured participants in this group?

WOD:
Complete 5 Cindy Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 60 Seconds
Repeat for 4 Cycles

Strength:
3 x 3
Strict Press (Warm Up)
1 – 1 – 1
Strict Press
2 – 2
Push Press
3
Push Jerk

Inspiration: “I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” -da Vinci


WOD 23FEB10

Posted by admin on February 22nd, 2010 filed in WOD
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WOD:
4 Rounds For Time
10 Thrusters (M: 95# W: 65#)
Run 200m
10 OVHD Squats (M: 95# W: 65#)
Run 200m

Endurance:
Run 7 Mins
Rest 2 Mins
Run 7 Mins

Inspiration: “Take time to deliberate; but when the time for action arrives, stop thinking and go in.” -Andrew Jackson


WOD 22FEB10

Posted by admin on February 19th, 2010 filed in WOD
3 Comments »

The XO getting those double unders any way possible

Saturday Endurance:
20 Mins Max Effort (no load)
Rest 3 Mins
10 Mins Max Effort (20# vest)

WOD:
8 Rounds For Reps
Max Double Unders in 30 Seconds
Rest 30 Seconds
Max Sit Ups (ABMAT) in 30 Seconds
Rest 30 Seconds

Strength:
5 – 5 – 5
Back Squat

Inspiration: “What we seek we shall find; what we flee from flees from us.” -Emerson