Tuesday, August 30, 2011

Thurs WOD

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
via crossfit.com


Five rounds of:
3 Cleans
20 Burpees
via crossfit.com

Thursday, August 25, 2011

HOLD IT via crossfitgymnastics.com/

5 Rounds for Form and Time in Each Movement.  Total seconds is your score!
Floor Challenge
Frog Stand.  Hold with a slight bend at the elbow.  Shoulder forward.  Squeeze and push up hollow.

Handstand Challenge
Hold a Balanced Handstand with Optimal Position and Form heels to the wall.

Bar Challenge
L Sit Chin Up Hold.  Get to the top and start the clock and Hold that position.  Toes Pointed Legs Straight!

Ring Challenge
Bottom of your dip.  Again Stay active in the Shoulder girdle.  Squeeze and breath in that position.


Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar
via crossfit.com

Monday, August 22, 2011

tues 8/23

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
via crossfit.com

Saturday, August 20, 2011


Three rounds for time of:
12 Muscle-ups
75 Squats
via crossfit.com

Thursday, August 18, 2011


For time:
Snatch 135 pounds, 30 reps
via crossfit.com

Tuesday, August 16, 2011

thurs WOD

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
via crossfit.com

not from crossfit.com

 3rds 4t
-800m run
-10 man-makers 25/35

Monday, August 15, 2011

WOD 8/15

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
via crossfit.com

Friday, August 12, 2011


Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups
via crossfit.com

Monday, August 8, 2011


Four rounds for time of:
Row 500 meters
Rest 3 minutes
via crossfit.com

Sunday, August 7, 2011

I'm back

For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds
via crossfit.com