Saturday March 13, 2010

Saturday, March 13

WOD
CrossFit Total Competition!

Lifts

Squat
Press
Deadlift

The sum of the heaviest of the lifts equals the total for the team

Friday, March 12, 2010

Friday, March 12

WOD
“Michael”
3 rds
Run 800m
50 Back Extensions
50 Situps

Endurance
3+ hours after WOD or at 5:30pm for POSE practice

Wednesday March 10 2010

Lift

Deadlift 3 x 5

WOD

5 rounds
2 rope climbs
Row 500 m

Tuesday March 9, 2010

"It is not so important who starts the game but who finishes it."
John Wooden


Tuesday, March 9

Lift
Press 3x5

WOD
Amrap 20
1 Full ROM kiss the wall
3 Muscle ups
10 Pushups
15 Squats

Monday March 8, 2010

Monday, March 8

Lift
Squat 3x3

WOD
3 rds
12 Back Squats
9 Front Squats
6 Overhead Squats
3 Box Jumps
(M: 135, 30 W: 95, 24)

Once in awhile we trainers have to ask our clients for assistance. If you enjoy CrossFit and want it to continue at DAC -please email rnbeede85@yahoo and (JavaScript must be enabled to view this email address). We are trying to expand and enhance the program and we want to make sure that the folks at DAC know what CrossFit means to you!!!!!!!

Saturday March 6, 2010

Saturday, March 6, 2010

WOD
“Dirty 530”
5 Muscle ups
53 HSPU
530 Double Unders

Friday March 5, 2010

Friday, March 5

WOD
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats

Endurance
3+ hours after WOD or at 5:30pm for POSE practice

Wednesday March 3, 2010

Wednesday, February 3

WOD
30 minutes to complete for total
Max rep Pullups
Max rep GHD Situps
Max Weight TGU
Max Weight Zercher Squat

Friday, February 26, 2010

Friday, February 12

WOD
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats

Endurance
3+ hours after WOD or at 5:30pm for POSE practice

Thursday February 25, 2010

Thursday, February 25

Lift
6x 250 m row w/ 2 min rest between

WOD
15 min AMRAP
15 Thrusters
15 SDHP
75 lbs/45-55 lbs

Wednesday February 24, 2010

Wednesday, February 24

Lift
Deadlift AMRAP 3 minutes @ 1.5 bodyweight

WOD
3 rds
20 Pushups
20 Situps
20 Squats
20 Lunges
All movements with 45/25 lbs plate and VERY strict rom

Tuesday February 23, 2010

Tuesday, February 23
Lift
Push/Split Jerk 3x1

WOD
20 Muscle Ups
then 5 rds
10 ring dips
15 Pull Ups

Monday February 22, 2010

Monday, February 8

Lift
Squat 3x1

WOD
10 rds
10 Burpees
15 WallBall


POST YOUR TIME IN THE COMMENTS SECTION BELOW

Firday February 19, 2010

Friday, February 12

WOD
2.5 min max rep GHD situps
2.5 min max rep Back Ext
2.5 min max rep Abmat
2.5 min max rep Bodyweight Deadlift
2.5 min max rep K2E
2.5 min max rep double under
given 30 seconds to transfer between stations, total workout with rest is 17.5 min

Wednesday February 17, 2010

Wednesday, February 10

WOD
5 rds
5 Hang Clean
10 Thrusters
15 Box Steps, bar on back
20 Box Jumps, bodyweight
(M: 95, W: 65)