Archive for January, 2010
Sunday, January 31st, 2010
WHERE: The Armory
WHEN: 0600 and 1130
For time:
Filthy Fifty
50 Box jump,
24 inch box
50 Jumping pull-ups
50 Kettlebell swings,
1 poodWalking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
SWOD (optional):
Squat 5×5
Press 10×2 @ 65% of 1 RM (30 secs rest)
Posted in filthy fifty | No Comments »
Friday, January 29th, 2010
WHERE: The Armory
WHEN: 0600 and 1130
“Karen”150 Wall Balls for time (M=20lb/W=12lb)
Happy Friday!
Posted in Karen | No Comments »
Thursday, January 28th, 2010
WHERE: The Armory
WHEN: 0600 and 1130
4 rounds for time:
Max Rep Bench Press (BW)
Max Rep Pull Ups
15 GHD Sit Ups
250 meter row
Post total number of reps on bench & pull ups and time.
Posted in GHD, Rowing, bench press, pull-up | No Comments »
Wednesday, January 27th, 2010
Welcome to WordPress.com. This is your first post. Edit or delete it and start blogging!
Posted in Uncategorized | No Comments »
Tuesday, January 26th, 2010
WHERE: The Armory
WHEN: 0600 and 1130
Power Clean 3/ 2/ 3×1/
Then 4 Rounds of:
4 Clean Pulls (M=225lb, W=135lb)
8 Split Jerk (M=135lb W=85lb)
12 Burpees
Posted in Power Cleans, burpees, clean pull, split jerk | No Comments »
Monday, January 25th, 2010
WHERE: The Armory
WHEN: 0600 and 1130
In 2 member teams, complete the following for time:
200 pull ups
200 pushups
200 situps (Abmats)
200 squats
1 mile run
One member works at a time, and both must complete the WOD.
Posted in pull-up, push-up, running, sit-up, squats | No Comments »
Sunday, January 24th, 2010
WHERE: The Armory
WHEN: 0600 and 1130
Today is Event 2 from the 2008 Crossfit Games
5 Rounds:
5 Deadlifts (M=275#/W=185#)
10 Burpees
Posted in Deadlift, burpees | No Comments »
Sunday, January 24th, 2010
I won’t even try to decsribe this kettlebell routine, you just have to see it:
Holy crap.
Posted in Uncategorized | No Comments »
Thursday, January 21st, 2010
WHERE: The Armory
WHEN: 0600 and 1130
OH Squat 3/ 2/ 1/ 1/ 1/ 1/ 1/ *1/ *1/
- followed by -
3 Rounds for time:
1000m Row
25 ABMAT Sit-up
Posted in OHS, Rowing, abmat situp | No Comments »
Wednesday, January 20th, 2010
WHERE: The Armory
WHEN: 0600 and 1130
12 minute AMRAP of:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Clapping Broad Jumps (minimum of 6 feet per jump)
*Clapping pull up is done by pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar. Seriously. Just kidding about the clapping broad jump, its a regular standing broad jump.
Posted in broad jump, pull-up, push-up | No Comments »
