WOD - 20110401

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Compare to Main Site 20110318.  Post time to comments

WOD -20110331

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

Sorry for the late post. Log rounds/reps to comments

WOD - 20110330

Thruster

3-3-3-3-3-3-3

Post weights to comments...i will plan on Sunday for the next CF Games Open WOD.

Enjoy!

WOD - 20110329

Rest Day!

WOD - 20110328

"CrossFit Total"


Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post weights to comments.  Compare to 20110207.

WOD - 20110327

"Abbate"

Run 1 mile (1600m or two laps around the block)
155 pound Clean and jerk, 21 reps (women use 95lb)
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile


Compare to Main Site WOD 20110326


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.


Post time to comments...Tony left town, i hope you guys have someone left to get in the gym :-)

WOD - 20110326

21-15-9 reps of:

225 pound Deadlift
135 pound Overhead squat

Scale to 155/95 for women or less if need be.  Compare to main site WOD for 20110325...post time to comments.

WOD - 20110325

Rest Day!

WOD - 20110324

Run 10k

Why not meet at the HQ and run the perimeter??  Compare to Main Site.  Post time to comments

WOD - 20110323

Three Rounds for Time -

Run 800m
10 Cleans (135lb/95lb)
10 L Pull Ups

Post time to comments

WOD - 20110322

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

 Try to increase the load on each of the fifteen sets.

Compare to the CF Mainsite WOD 110317

Post loads to comments

WOD - 20110321

Rest Day

WOD - 20110320

Five Rounds for Time -

Run 400m
10 Push Press (135lb/95lb)
10 Clapping Push Ups
10 Squats
10 Box Jumps (24"/20")

Good luck and well done on the Open WOD.  Remember to log in and post your scores for validation...3, 2, 1, GO!

Post time to comments

WOD - 20110319

CrossFit Games Open WOD 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55
http://pd.crossfit.com/games/video/Games2011_Open_ExplanationWod1.mov

Description
Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

If you intend on entering the Open, please make sure Paul knows and can get you scheduled.  Thanks and good luck.