Wednesday November 4, 2009
Tuesday, November 03, 2009
Wednesday, November 4WOD
AMRAP 15 minutes
25 push ups
25 SDHP
25 double unders
Posted by Jean on 11/03 at 08:05 PM
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WOD
AMRAP 15 minutes
25 push ups
25 SDHP
25 double unders
Tuesday, November 3 2009
Tuesday, November 3WOD
OHS 5x15
Posted by Jean on 11/03 at 12:40 PM
Monday November 2, 2009
Monday, November 02, 2009
Monday, November 2WOD
21 Hang Power Cleans
50 Double Unders
30 Burpee Pull-ups
50 Double Unders
21 Hang Power Cleans
Posted by Jean on 11/02 at 11:40 AM
Friday, October 30,2009
Thursday, October 29, 2009
Friday, October 30WOD
5 rounds
7 Bodyweight Split Jerk
21 KB Swing
15 Pullups
rest 2 min after each round
Saturday, October 31
@ DAC and the workout is going to be a SCARY one
Posted by Jean on 10/29 at 11:00 PM
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Wednesday , October 27, 2009
Tuesday, October 27, 2009
Wednesday, October 28WOD
8 rounds for time
10 clapping push ups
10 db hang squat clean
Posted by Jean on 10/27 at 10:40 PM
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That is the kid who beats me up for my lunch money
Posted by conor on 10/29 at 11:03 AM
Tuesday , October 27,2009
Tuesday, October 27WOD GO HEAVY!
5 Rounds of
1 squat clean
1 push press
1 squat clean
1 push jerk
1 squat clean
1 split jerk
REST 3 Mins
AMRAP Double Unders in 5 mins
Posted by Jean on 10/27 at 07:10 AM
Friday October 23, 2009
Thursday, October 22, 2009
Friday, October 23WOD
7 rounds for time;
10 db thrusters - 40#/h
10 chin ups
Saturday, October 24
“Murph” @ Slide Hill Park
Posted by Jean on 10/22 at 10:13 PM
Thursday, October 22, 2009
Wednesday, October 21, 2009
Thursday, October 22Saturdays Workout at Slide Hill Park
Lift
Deadlift 3x5
WOD
for time:
50,35,20 rep rounds for time;
Box Jumps
SDLHP - 75#
Push Jerk - 75#
Double Unders
Posted by Jean on 10/21 at 09:28 PM
Wednesday October 21, 2009
Tuesday, October 20, 2009
Wednesday, October 21Run
Tabata Run
WOD
Row 500 m
50 pull ups
Row 500 m
50 push ups
Row 500 m
50 unanchored sit ups
Row 500 m
50 squats
Posted by Jean on 10/20 at 09:49 PM
Tuesday October 20, 2009
Monday, October 19, 2009
Tuesday, October 20Tuesday and Thursday 6:00 a.m. class cancelled
Lift
Bench Press 5x3
WOD
10 Bench Press - 155#
9 Squat Cleans - 75% BWT
8 Bench Press - 155#
12 Squat Cleans - 75% BWT
6 Bench Press - 155#
15 Squat Cleans - 75% BWT
4 Bench Press - 155#
18 Squat Cleans - 75% BWT
2 Bench Press - 155#
21 Squat Cleans - 75% BWT
Posted by Jean on 10/19 at 09:44 PM
Monday October 19, 2009
Monday, October 19Remember-Tuesday and Thursday 6:00 a.m. classes cancelled
WOD
Row 400 m
21 thrusters - 115#
9 chest to bar chin ups
rest 3 min
Row 400 m
18 thrusters - 115#
12 chest to bar chin ups
rest 3 min
Row 400 m
15 thrusters - 115#
15 chest to bar chin ups
rest 3 min
Row 400 m
12 thrusters - 115#
18 chest to bar chin ups
rest 3 min
Row 400 m
9 thrusters - 115#
21 chest to bar chin ups
Posted by Jean on 10/19 at 02:44 PM
Friday October 16, 2009
Thursday, October 15, 2009
Tuesday and Thursday 6:00 a.m. classes canceledWorkout Saturday 10:30 Toomey Field at UCD
Friday, October 16
WOD
3 rounds
30 sec max squats
30 sec rest
AMRAP Ring Dips
60 sec rest
5 min rest, then 5 rounds
10 GHD Raises
10 sec rest
AMRAP hanging knees to elbows (till you drop off bar and no steadying yourself)
90 sec rest
5 min rest
7 minutes of
burpee pullups
Posted by Jean on 10/15 at 06:33 PM
Thursday October 15, 2009
Tuesday and Thursday 6:00 a.m. classes cancelledThursday, October 8
WOD
10 min row warm up @ 50-100% efforts
(sprint for 15 sec @ 100% effort every 2 min, rest of time at 50% working on pace/stroke)
http://library.crossfit.com/premium/video/AgainFaster_CFNE_RowingFast.mov?e=1254678871&h=06af1b2e79767ed964e68b8f9c0c65c7
determine pace X = 1/2 your best 1K row time + 7 sec
(ex. if my best 1K is 3:10, 1/2 = 1:35 + 7 sec = 1:42 which equals X pace)
1K row @ X pace
2 min rest
800 m row @ X pace
1:45 rest
600 m row @ X pace
1:30 rest
400 m row @ X pace
1:15 rest
200 m row @ X pace
3 min rest
5 min recovery row
Posted by Jean on 10/15 at 09:02 AM
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