January 26, 2009

Work Out of the Day

“Balls”

 

3 Rounds of:

25 Wallballs

20 boxjumps w/ball

15 overhead lunges w/ball

400m run w/ball

 

Carry the ball any way you want on the run

Post times to comments

1-25wod7

 

 

 

January 24, 2009

Work Out of the Day

“Barbara”

 

5 rounds, each for time of:

20 pullups 

30 pushups

40 situps

50 squats

 

Rest precisely 3 minutes between each round.

 

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1-23

January 22, 2009

Work Out of the Day

 

“2 Minute Defense”

 

5 Rounds of:

                       1 Power Clean 

                       3 Hang Squat Cleans

                       2 Push Jerks

                       Sprint 200ft

 

After 5 rounds, rest 2 minutes.  Repeat 5 more rounds. 

 

Weight: Men – 135lbs, Women – 85lbs

 

 

Post total time

  

1-2211-222

January 21, 2009

Work Out of the Day

CrossFit Total

Find 1 rep max for:

Squat
Shoulder Press
Deadlift

Sum of total weight=CrossFit Total

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ryan

Way to hold up the trashcan Ryan

jan 20, 2009

Work Out of the Day

For time:

10 Clean n Jerk @135lb/95

10 Double Unders

8 Clean n Jerks

20 Double unders

6 Clean n Jerks

30 Double unders

4 Clean n Jerk

40 Double Unders

2 Clean n Jerk

50 Double Unders

jerad

 JTO got his ass kicked by the rope

Janyary 19, 2009

Work Out of the Day

“15 minutes of pain”

3 Rounds of:

Pullups

Burpees

Tireflips

GHD Situps

Row

 In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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