WOD - 20101101

Rest Day

WOD - 20101031

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.

WOD - 20101030

I stole this from CrossFit Omaha...Ricky finds the best videos!

Row

Row 10 sprints of 500m with two minute rest between efforts.

Post total time of each sprint to comments



WOD - 20101029

Deadlift
3-3-3-3-3

Five sets of three reps of deadlift at at least 90% of your 1RM.  Drop and regrip after every rep with minimal pause betwen the three reps but plenty of rest (3-5 minutes) between the sets.

Followed by -

15 minutes of double under practice.

Post weights and most consecutive double unders to comments

WOD - 20101028

Rest Day

WOD - 20101027

Max Effort Front Squats

Warm up then work up to a single rep maximum effort front squat.  After you find your 1RM limit, make sure to complete at least four reps at 90% or more of that limit.

Followed by -

15 minutes of GHD.  Play around on the GHD...GHD sit ups, back extensions, hip extensions, or combinations of all exercises.  Object is to get used to and comfortable with the GHD.

Post weights and comments to comments.

WOD - 20101025

For Time -
50 Kettle Bell Swings (24kg/16kg)
10 Wallballs (20lb/14lb)
40 KB Swings
20 Wallballs
30 KB Swings
30 Wallballs
20 KB Swings
40 Wallballs
10 KB Swings
50 Wallballs

Post time to comments...have fun!

WOD - 20101025

For Time -
100 Double Unders
25 Pull Ups
100 Double Unders
25 Box Jumps (24/20)
100 Double Unders
25 Push Ups
100 Double Unders
25 Sit Ups
100 Double Unders

I'm enjoying DC tonight and then conference at Langley so i'll be out of town for a while.  Try to meet up together and help each other out.  The sub for doubleunders today is 3:1 single unders or 1:1 burpees.

Post time to comments

WOD - 20101024

Rest Day

WOD - 20101023

"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.  Post time to comments.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

I am on the road for a couple of weeks so you're all on your own...i'll keep posting workouts, but if they don't get up by 10 at night, please don't hate me.  If you're ever stuck for ideas and can't wait for a WOD, i like 5 rounds of 50 doubleunders/25 burpees for time...easy peasy.

See ya soon...

WOD - 20101022

Five Rounds - 
One minute of burpees
One minute rest

For every round you don't complete 30 burpees, you have to immediately run a lap (Hardstand Fitness Center Indoor Track).  The lap is completed DURING your one minute of rest.

See ya at the Hardstand (upstairs) at 0600 and hopefully again at 1700.  Post number of laps to comments.

WOD - 20101021

Box Squat
2-2-2-2-2-2-2-2-2-2

Ten sets of two box squats with 45 seconds rest in between each set...use no more than 50% of your back squat 1RM.

Followed by -

21-15-9
Kettlebell Swings (32kg/20kg)
L Pull Ups

I'll be at the hardstand gym at 0600 and 1700.  Post weights and times to comments

WOD - 20101020

Rest Day

WOD - 20101019

Deadlift

Warm up and take as much time as you like to go for a new 1RM for the deadlift...goal is to lift the heaviest single rep you can.  i'll be at the Hardstand at 0600, but not at 1700.

Post 1RM to comments