WOD 27JAN12

4 Rounds For Time
10 HSPU
20 KB Swings (M: 53# W: 35#)
30 Box Jumps

Strength:
3 X 10/12
OVHD Squats

Inspiration: The man who can drive himself further once the effort gets painful is the man who will win. ~Roger Bannister

WOD 26JAN12

For Time
Row 500M
21 Front Squats (M: 135# W: 95#)
Row 500M
15 Front Squats
Row 500M
9 Front Squats

Endurance:
15 Min Max Effort

Inspiration: There are no great men, only great challenges that ordinary men are forced by circumstances to meet. ~William F. Halsey

WOD 25JAN12

Courtesy of CrossFit Columbus

Alternating Tabata
Deadlifts (M: 225# W: 135#)
Double Unders
16 Total Intervals of
20 Seconds of Work, 10 Seconds of Rest
Alternate Between DLs and DUs
Score Total Reps

Top Scores:
(M) David Ulmer 298
(F) Erica Drennen 217

Compare to: 09Feb11

Strength:
3 X 10/12
Split Jerk

Inspiration: The secret of success is constancy of purpose. ~Benjamin Disraeli

WOD 24JAN12

For Time
10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10
OVHD Squats (M: 95# W: 65#)
Ring Dips

Endurance:
2 X 200M
4 X 400M
2 X 200M

Inspiration: What the lion cannot manage to do the fox can. ~German Proverb

WOD 23JAN12

Saturday Endurance:
4 Rounds
Run 800M
Rest As Needed

Remember baby Rogan? LTJG Tellez, a plankowner and one of the very first members of CrossFit Neptune, and his wife had little Rogan three years ago today.

Happy Birthday, Rogan!

Take a look back at the tribute from the CrossFit affiliate’s page: January 29, 2009

“Nicole”
AMRAP in 20 Mins
Run 400M
Max Set of Unbroken Pull Ups
*Score Total Pull Ups

Compare to: 18Oct10

Strength:
3 X 10/12
Power Clean

Inspiration: One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man. ~Elbert Hubbard

WOD 20JAN12

2 Rounds For Time
(M: 20# W: 14#)
50 Wall Balls
40 Ball Slams
30 Med Ball Cleans

Strength:
1 – 1 – 1
Back Squat
Pyr 15 Pull Ups

Inspiration: Always do more than is required of you. ~General Patton

WOD 19JAN12

AMRAP in 20 Mins
15 Power Snatches (M: 65# W: 45#)
10 Pistols

Endurance:
10 X 100 Yard Sled Pull (90#)
5 X 100 Yard Shuttle (Out 50/Back)

Inspiration: You don’t get very far in life without having to be brave an awful lot. Because we all have our frightening moments and difficult trials and we don’t have much of a choice but to get through ‘em, and it takes a lot of bravery to do that. The most important thing about bravery is this — It’s not about not being scared — it’s about being scared and doing it anyway — that’s bravery. ~Ysabella Brave

WOD 18JAN12

For Time
10 Wall Climbs
50 Box Jumps
1 Muscle Up
8 Wall Climbs
40 Box Jumps
2 Muscle Ups
6 Wall Climbs
30 Box Jumps
3 Muscle Ups
4 Wall Climbs
20 Box Jumps
4 Muscle Ups
2 Wall Climbs
10 Box Jumps
5 Muscle Ups
*Sub 3 Pull Ups & 3 Ring Dips
for Each Muscle Up

Strength:
1 – 1 – 1
Press

Inspiration: Let the man who has to make his fortune in life remember this maxim: Attacking is the only secret. Dare and the world always yields; or if it beats you sometimes, dare it again and it will succumb. ~William Makepeace Thackeray

WOD 17JAN12

For Time
12 – 9 – 6 – 6 – 9 – 12
Deadlifts (M: 225# W: 135#)
Push Ups

Compare to: 08Dec10

Endurance:
Run 20 Mins
Max Effort

Inspiration: The best men are not those who have waited for chances but who have taken them; besieged the chance; conquered the chance; and made chance the servitor. ~E.H. Chapin

WOD 16JAN12

Saturday Endurance:
Run 10k
Rest 2 Mins
2 X 400M
Rest = Work

10 Rounds For Time
10 Wall Balls (M: 20# W: 14#)
10 Pull Ups

Strength:
1 – 1 – 1
Deadlift

Inspiration: Change does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. A man can’t ride you unless your back is bent. ~Martin Luther King, Jr.

WOD 13JAN12

Alumni WOD
“Scaled”
2 Rounds For Time
21 Squat Clean and Jerks (M: 95# W: 65#)
15 KB Swings (M: 53# W: 35#)
9 SDHP (M: 95# w: 65#)

Strength:
3 – 3 – 3
Back Squat
Pyr 14 Chin Ups

Inspiration: If you hear a voice within you say “you cannot paint,” then by all means paint, and that voice will be silenced. ~Vincent Van Gogh

WOD 12JAN12

CrossFit 2010 Northwest Regional WOD#1

3 Rounds For Time
10 OVHD Squats (M: 135# W: 95#)
50 Double Unders

WOD Demo: Chris Spealler

Endurance:
6 X 200M Sprint
Rest 3 Xs Work

Inspiration: If you train hard, you’ll not only be hard, you’ll be hard to beat. ~Herschel Walker

WOD 11JAN12

AMRAP in 10 Mins
5 Deadlifts (M: 225# W: 155#)
10 Knees to Elbows

Strength:
3 – 3 – 3
Press

Inspiration: Bad habits are like a comfortable bed, easy to get into, but hard to get out of. ~Unknown

WOD 10JAN12

4 Rounds For Time
10 Power Cleans (M: 135# W: 95#)
10 Wall Balls (M: 20# W: 14#)
10 Box Jumps

Endurance:
Run 5k

Inspiration: Men’s best successes come after their disappointments. ~Henry Ward Beecher

WOD 09JAN12

Saturday Endurance:
Run 5k (w/Boots)

For Time
15 – 12 – 9
SDHP (M: 135# W: 95#)
HSPU

Compare to: 07Sep10

Strength:
3 – 3 – 3
Deadlift

Inspiration: Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. ~Thomas Jefferson