REST DAY!
Thursday, July 14, 2011
Wednesday, July 13, 2011
WOD - 20110714
AMRAP in 45 Minutes
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Followed by
Run 400m
To be clear...you do 5 pull ups, 10 push ups, 15 squats, 5 pull ups, 10 push ups, 15 squats, 5 pull ups, 10 push ups, 15 squats, then run 400m. That's one round...then you repeat for AMRAP in 45 minutes. It IS a rest day tomorrow :-)
Meet at CFMHQ at 0600...this is gonna be EPIC!
Post rounds/reps to comments
Tuesday, July 12, 2011
WOD - 20110713
Snatch one rep every minute on the minute for 15 minutes.
Meet at CFMHQ at 0600...post loads to comments
Monday, July 11, 2011
WOD - 20110712
21-15-9 rep rounds of
Deadlifts (225/155)
Toes to Bar
Meet at CFMHQ at 0600. Post time to comments.
Saturday, July 9, 2011
WOD - 20110710
 |
| Meet at the Mildenhall track...rain or shine! |
Four Rounds for Time -
Run 600m
50 Squats
Meet at Mildenhall track (behind Post Office) at 1600. Post time to comments.
Friday, July 8, 2011
WOD - 20110709
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
This is a 'full' Grace with squat cleans please.
Meet at CFMHQ at 0900
Post time to comments...if this takes you ten minutes or more, you went WAY too heavy. Sweet spot is under 8.
Compare to 20110523.
WOD - 20110708
Run 400m
10 Squats
50 Double Unders
Run 400m
20 Squats
40 Double Unders
Run 400m
30 Squats
30 Double Unders
Run 400m
40 Squats
20 Double Unders
Run 400m
50 Squats
10 Double Unders
Substitute barbell lateral jumps for double unders (over and back is one rep). Meet at CFMHQ at 0600. Post time to comments.
Wednesday, July 6, 2011
Tuesday, July 5, 2011
WOD - 20110706
"Crossfit Total"
Back Squat
Press
Deadlift
You have three attempts at each lift after warm up to get your best single rep.
Meet at CFMHQ at 0600.
Post weights and total to comments
Monday, July 4, 2011
WOD - 20110705
"Badger"
Complete three rounds for time of:95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
This WOD is for Heather who said she wanted a hero WOD...since her favorite sports team is the Badgers, it seemed a no brainer.
Meet at CFMHQ at 0600...post time to comments.
Sunday, July 3, 2011
WOD - 20110704
 |
| Happy 4th of July |
150 Burpees for time
Followed by
300 Double Unders for time
Enjoy the holiday and find time on your own for these two workouts...if you really wanna, i guess you could string them together in one WOD, but the intent is two WOD's with as much time in between as you feel like. Have fun and enjoy Independence Day!
Post time to comments
Saturday, July 2, 2011
Friday, July 1, 2011
WOD - 20110702
For Time -
50 Pull Ups
50 Push Ups
50 Knees to Elbows
50 Squats
50 Double Unders
Every three minutes on the minute, you have to do 10 Burpees before you continue.
Meet at CFMHQ at 0900. Post time to comments.
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