Archive for April, 2008
« Previous EntriesW.O.D. Wednesday, April 30th
Wednesday, April 30th, 2008Sensory Deprivation…thanks Eugene!
Row 500 M
12 Hang Clean (115/75)
10 SPUDS (suspended pushup to dips on the rings)
8 Pull Ups
6 Push Press (115/75)
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400 M Run
8 SPUDS
6 Pull Ups
12 Push Press
10 Hang Cleans
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500 M Row
12 Pull Ups
10 Push Press
8 Hang Cleans
6 SPUDS
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400 M Run
8 Push Press
6 Hang Clean
12 SPUDS
10 Pull Ups
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W.O.D. Tuesday, April 29th
Tuesday, April 29th, 2008ANGIE
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
-for time
W.O.D. Monday, April 28th
Monday, April 28th, 200810 reps each for 4 minutes. AMRAP
1. Pull Ups + Military Push-Ups
2. Heavy Wall Ball + Box Jumps
3. Front Squat + Squat thrust
4. T-Bar Twist + Dips
5. 4-Minute row for distance
6. Hyperextensions + GHD Sit UpsÂ
W.O.D. Friday, April 25th
Friday, April 25th, 2008LINDA
Deadlift + Bench Press + Cleans
10-9-8-7-6-5-4-3-2-1
Great work today everyone!
W.O.D. Thursday, April 24th
Thursday, April 24th, 200850 KB Swings
Mail Box Run
20 Pull-Ups
30 Push-Ups
500 M Row
30 Squat Thrust
20 Knee to Elbow
Island Run
20 Reverse MB Wall Toss
30 Air Squats
800 M Row
50 KB Swings
The Man in the Ring…..
Thursday, April 24th, 2008This quote is from a speech Tedy Rosevelt gave during his time as President. It exemplifies why we do what we do in training. It is not about others. It is about you. It is about the [wo]man in the ring.
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The next time you fail or succeed you did it because you were in the [...]
W.O.D. Wednesday, April 22nd
Wednesday, April 23rd, 20084-30’s
-30 seconds of work/30 seconds of rest x 4
-Non-Stop clock
Jumping Ring Pulls
MB Chest Wall Pass
Bicycles
BarBell Bicep Curls
DB Iron Cross
DB Pullover
Row Sprint
AB Wheel roll out
Box Jump
when complete….Island Run
W.O.D. Tuesday, April 22nd
Tuesday, April 22nd, 2008OTIS
Complete 3 Rounds
Recover 2 minutes between Rounds
15 Broad Jump Burpees + 200 M Run
15 Handstand Push-Ups + 500 M Row
30 Step Dips + 200 M row
15 Ring Rows + 500 M Row
W.O.D. Monday, April 21st
Tuesday, April 22nd, 2008Filthy 50 …for time
50 Box Jumps (medium step)
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunge Steps
50 Knee to Elbow (from bar)
50 Push Press (45#)
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders or 200 single jumps
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Is your Body changing the way you want it to?
Monday, April 21st, 2008Something to think about if your body isn’t changing….This is taken from ‘Starting Strength’, a book written by Mark Rippetoe, one of the top lifting coaches in the country, who is also a Crossfit coach in Witchita Falls.
“It is [April 21] and you decide that this year you are going to get a suntan – [...]