"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Tuesday 29 May 2012
Tuesday 29th May
WOD
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Sunday 27 May 2012
Monday 28th May
WOD
'Jack'
AMRAP 20 min
- 115 pound Push press, 10 reps
- 10 KB Swings, 1.5 pood
- 10 Box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Thursday 24 May 2012
Friday 25th May
Strength
3-3-3-1-1-1
Deadlift
WOD
AMRAP 12min
5 Deadlift 100kg
10 Burpee Box Jumps 24"/20"
15 Wallball 9kg/6kg
3-3-3-1-1-1
Deadlift
WOD
AMRAP 12min
5 Deadlift 100kg
10 Burpee Box Jumps 24"/20"
15 Wallball 9kg/6kg
Tuesday 22 May 2012
Tuesday 22nd May
WOD
Collect a total of 5 min in an L-sit position, every time the athlete fails, perform 10 burpees.
Sunday 20 May 2012
Monday 21st May
Strength
3-3-3-1-1-1
Back Squat
WOD
21-15-9
OH Squat 42.5/30kg
KB Swing 24kg/16kg
Back Extensions
3-3-3-1-1-1
Back Squat
WOD
21-15-9
OH Squat 42.5/30kg
KB Swing 24kg/16kg
Back Extensions
Thursday 17 May 2012
Friday 18th May
Strength
Deadlift
5-5-5-3-3-3
WOD
2 rounds
2min double unders
1min rest
2 min Clusters 40kg/25kg
1min rest
2 min sit-ups
1min rest
Deadlift
5-5-5-3-3-3
WOD
2 rounds
2min double unders
1min rest
2 min Clusters 40kg/25kg
1min rest
2 min sit-ups
1min rest
Wednesday 16 May 2012
Wednesday 16th May
Strength
Close Grip Bench Press
5-5-5-3-3-3
WOD
'Rosa'
5 rounds for time:
10 HSPU
400m run
Close Grip Bench Press
5-5-5-3-3-3
WOD
'Rosa'
5 rounds for time:
10 HSPU
400m run
Friday 11 May 2012
Saturday 12th May
'Suicide Saturday 9'
Cortesy of CrossFit DNB
2km run
150 swings - every 30 secs do 2 burpees
5 rounds of 10 push press 50/25kg, 15 box jumps 24/20" and 20 wall ball 9/7kg
4 rounds of 15 squat thrusts, 20 hand release push ups, 25 mock plate slams (10kg) ( every round kettlebell 24/16kg needs to be transported 150m and the plate needs to be transported 50m.
Cortesy of CrossFit DNB
2km run
150 swings - every 30 secs do 2 burpees
5 rounds of 10 push press 50/25kg, 15 box jumps 24/20" and 20 wall ball 9/7kg
4 rounds of 15 squat thrusts, 20 hand release push ups, 25 mock plate slams (10kg) ( every round kettlebell 24/16kg needs to be transported 150m and the plate needs to be transported 50m.
Thursday 10 May 2012
Friday 11th May
Strength
3-3-3-1-1-1
Hang Snatch
WOD
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans60kg/42.5kg
compare to times from 14/12/10 post times and scalings to comments
3-3-3-1-1-1
Hang Snatch
WOD
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans60kg/42.5kg
compare to times from 14/12/10 post times and scalings to comments
Wednesday 9 May 2012
Strength
Press
3-3-3-1-1-1
WOD
For time:
135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/65 pound Front squat, 50 reps
40 Pull-ups
85/65 pound Shoulder-to-overhead, 30 reps
65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps
post times and scalings to comments.
Press
3-3-3-1-1-1
WOD
For time:
135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/65 pound Front squat, 50 reps
40 Pull-ups
85/65 pound Shoulder-to-overhead, 30 reps
65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps
post times and scalings to comments.
Monday 7 May 2012
Tuesday 8th May
WOD
Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch
Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.
Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch
Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.
Friday 4 May 2012
Saturday 5th May
WOD
'Filthy Fifty'
50 Box Jumps
50 Jumping Pullups
50 KB Swings 16kg/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20kg/15kg
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders
'Filthy Fifty'
50 Box Jumps
50 Jumping Pullups
50 KB Swings 16kg/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20kg/15kg
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders
Tuesday 1 May 2012
Tuesday 1st May
CroasFit Regional WOD 2
2000m row
50 pistols
30 Hang Cleans 102.5kg/60kg
Post times to comments
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