WOD - 20101112

Turkish Get Up

20 minutes practice of TGU

Followed by -

10 rounds of
5 Handstand Push Ups
10 Wall Balls (20/14lb)
Every three minutes stop and complete 5 burpees and then continue.

I'll be at the hardstand gym at 0600 and 1700 (for sure).

Post TGU thoughts and weights and time to comments.

WOD - 20101111

Run 5km

I don't know what the gym solution is for tomorrow so run 5km on your own. Post time to comments!

WOD - 20101110

1RM Clean and Jerk

Warm up, then complete the heaviest clean and jerk possible in no more than three attempts.

Followed by -

AMRAP in 10 minutes

10 Toes to bar
10 Push ups
60 yard shuttle run

I'll be at the Hardstand at 0600!  Post weight and rounds/reps to comments.

WOD - 20101109

Rest Day

WOD - 20101108

No corn was fed to these beasties!

Tabata Kettlebells

8 rounds of one arm Kettlebell Swings
8 rounds of one arm Kettlebell Snatches
8 rounds of one arm Kettlebell Swings
8 rounds of one arm Kettlebell Snatches

A Tabata round is 20 seconds of work followed by 10 seconds of rest.  10 second rest between rounds.  Alternate arms per round or during the round, whichever you choose.  Score is total number of reps.  Men use 24kg, women use 16kg bells. 

I'll be at the Hardstand at 0600 and 1700...let's meet upstairs in the aerobics room.

Post total reps to comments.

WOD - 20101107

Push Press
3-3-3-3-3

Warm up then five rounds of three reps of Push Press at at least 90% of your 1RM.

Followed by -

15 minutes of practice of handstand holds (free standing or against the wall) or walking on hands.

I'll be at the Northside gym (in my CFM t-shirt) at 1600.  Hope to see you!

WOD - 20101106

Tees in new colors?  Post opinions to comments

Weighted Pull Ups

1-1-1-1-1-1-1

Seven rounds of 1RM pull ups...full extension and chin over bar.

Followed by -

AMRAP in 8 minutes

30 Double Unders

10 Burpees

I'll be at the Northside Gym at 1000...hope to see everyone there.  Post weights and rounds/reps to comments.

Hosh, i'll bring money if you bring the shirts...please.

WOD - 20101105

Karl Steadman from CrossFit 3D up in Manchester

Rest Day

WOD - 20101104

If we get a space, this is going on the door...who's ready to up the ante?

Seven rounds for time of:10 Wallball shots, 20/14 pound ball
10 Pull-ups

Compare to mainsite WOD 10/23.

i thought i'd be at the gym tomorrow, but one more day without me before the brave new world starts on Saturday.

Post time to comments

WOD - 20101103

Got to spend the day with G on his birthday!

Max Effort Overhead Squat

Go overhead with as much weight as possible!  Once you find your 1RM for the day, make sure to knock out at least four sets of one at at least 90% of that 1RM.

Followed by -

AMRAP in 6 minutes

10 Knees to Elbows

10 Box Jumps

Holiday is over, i'll be back in the gym on Thursday!

Post weights and rounds/reps to comments

WOD - 20101102

Chilaxin' by the fire!



"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds/reps to comments.  Early post cause i'm on the road :-)

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