http://www.crossfitneptune.com Together We Suffer, Together We Succeed Wed, 10 Mar 2010 17:24:20 +0000 http://backend.userland.com/rss092 en 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 ... http://www.crossfitneptune.com/2010/03/10/wod-11mar10/ 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 http://www.crossfitneptune.com/2010/03/09/wod-10mar10/ 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..." ... http://www.crossfitneptune.com/2010/03/08/wod-09mar10/ 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 ... http://www.crossfitneptune.com/2010/03/05/wod-08mar10/ 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 ... http://www.crossfitneptune.com/2010/03/04/wod-05mar10/ 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 http://www.crossfitneptune.com/2010/03/03/wod-04mar10/ 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 http://www.crossfitneptune.com/2010/03/02/wod-03mar10/ 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 http://www.crossfitneptune.com/2010/03/01/wod-02mar10/ 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 ... http://www.crossfitneptune.com/2010/02/26/wod-01mar10/ 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 ... http://www.crossfitneptune.com/2010/02/25/wod-26feb10/ 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 ... http://www.crossfitneptune.com/2010/02/24/wod-25feb10/ 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; ... http://www.crossfitneptune.com/2010/02/23/wod-24feb10/ 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 http://www.crossfitneptune.com/2010/02/22/wod-23feb10/ 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." ... http://www.crossfitneptune.com/2010/02/19/wod-22feb10/ Happy Birthday "Mandy".  Today is Mandy's 10th birthday.  To celebrate, add 10 "extra" burpees to the end of the workout!  WOD: With a continously running clock: Before 1 Min do 1 Ring Dip and 1 Burpee Before 2 Mins do 2 Ring Dips and 2 Burpees Continue until you cannot complete the dips/burpees with in ... http://www.crossfitneptune.com/2010/02/18/wod-19feb10/