Tabata Deadlift (225#/135#)
rest
"Annie"
50-40-30-20-10
Double Unders
Sit ups
*There will be no 715 class this evening as nobody has signed up and no classes on CANADA DAY!*
Amazing job to everyone that did the WOD yesterday!!!
WOD Monday June 29/09
(I AM SORRY IN ADVANCE)On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
*Time CAP of 20 min*
There will be no classes on Wednesday July 1st - Canada Day!
WOD Friday June 26/09
(linds you don't look very happy?!)AMRAP in 10 min
100M Sprint
10 Knees to Elbows
rest 3 min
AMRAP in 10 min
10 Par. Pass Through
10 Burpee Lateral Jumps
WOD Thursday June 25/09
(Doing his Dream Job!)HAPPY BIRTHDAY RORY! THIS WORKOUT IS IN HONOUR OF YOUR 32nd BIG DAY...
WOD
32 ROUNDS FOR TIME
1 SPLIT CLEAN/FRONT SQUAT
2 RING PUSH UPS
Pro Athlete vs. CrossFitter - watch the video if you want proof of the effectiveness of CrossFit!
WOD Wednesday June 24/09
(Great day!)Sorry about the day late post - Hectic Day! If you Remembered your time from the hill run post it to the comments section - The low time went to Kirsten and Ingmar was a close 2nd!
WOD
7 Rounds For Time
Hill Run
21 Burpees
WOD Tuesday June 23/09
WODDeadlift
5-5-5-5-5
rest 10 min
10 Rounds for total reps
20 sec sit ups
20 sec burpees
20 sec rest
WEDNESDAYS 8AM AND 1215PM CLASS WILL BE AT FORT HENRY HILL! WE WILL MEET AT THE BOTTOM PARKING LOT AT 8 AND 1215 SHARP!!
WOD Monday June 22/09
(I am a GIANT!)WOD
"Helen"
3 Rounds for time
400M Run
21 KB Swings (55#/35#)
12 Pull Ups
WOD Friday June19/09
WODIn Teams - Complete 6 Rounds for Time of:
250 Row
10 Ball Slams
10 Squat Jumps (45#)
10 Ring Rows
*Congratulations to LINDS for getting her first CHIN UP/PULL UP yesterday!!! I would have put her pic up but she would have killed me ... which basically means I will put it up tomorrow anyways. CONGRATS AGAIN LINDS!*
WOD Thursday June 18/09
(Here we go again!)WOD
4 Rounds for time
"The 'modified' BEAR"
4 Rounds for time
Squat Clean
Jerk
Back Squat
Rack Jerk
Perform this sequence 7 times for each round.
Rx'd Weights for each round - rd 1 (85#/45#)
rd 2 (95#/55#)
rd 3 (105#/65#)
rd 4 (115#/75#)
Rest 3 min between rounds
OR
Perform 2 Clean and Jerks every minute on the minute for 15 min @ 80% of your 1 RM
WOD Tuesday June 16/09
WOD
Two rounds, of each couplet, for time of:
800 meter run
20 Clapping Push Ups
20 Hang Power Snatch (75#/45#)
20 Chest to Bar Pull-ups
-There will be no 12:15 Class on Wednesday June 17th-
WOD Monday June 15/09
(Even while giving rude gestures that are frowned upon at CFK Alix initiates her squatting movement properly with "hips back"! - We are going to MISS YOU Alix but will undoubtably see you in the gym when you are in town for visits!)WOD
4 Rounds, for time of:
10 Dumbbell Mutant Makers
20 Burpees
Rest exactly three minutes between each round.
*A Mutant Maker is a Full Squat Clean into a Thruster*
-There will be no 12:15 Class on Wednesday June 17th-
WOD Friday June 12/09
(Proof of the hard work going on at CFK!)WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
WOD Thursday June 11/09
(Hmmmm, which CFK member "moonlights" as an exotic dancer? LOL)WOD
Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
WOD Tuesday June 09/09
(Probably my favorite picture ever taken at CFK!)WOD
"CrossFit Total"
Back Squat, 1 rep
Front Press, 1 rep
Deadlift, 1 rep
The CrossFit Total is the sum of the best 3 attempts of the Back Squat, Front Press and Deadlift, the three most effective lifts in existence for developing and testing functional strength.
WOD Monday June 8/09
WOD"FILTHY FIFTY"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
*Reminder - If you are ever unsure of any movements/exercises in the WOD please use the "exercises and demo's" link in the right hand column to look them up!*
WOD Friday June 5/09
(Yes CrossFit is fun!)For Time
21-15-9
Burpee
KB swing
rest 10 minutes
For time
50 Pull Ups (Chest to Bar)
50 Burpees
WOD Thursday June 3/09
WOD
6 Rounds (20 min time limit)
30 Squats
10 Chest-to-bar pull ups
5 Power Clean and Jerks
WOD Wednesday June 3/09
WOD
For Time
2K Run
followed by 6 rounds for time
20 box jumps
10 Wall Ball
WOD Monday June 1/09
For time:
From the ground to overhead anyhow.
7,000 lbs for the men, 5,000 for the women
The barbell starts on the ground and must end up locked out overhead. You can use any technique you want to achieve that.
Men's Choices 7,000 lbs for time
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps
Women's Choices 5,000 lbs for time
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps
Subscribe to:
Posts (Atom)