Back Squat X 20
Front Squat X 20
OHS X 20
Run 300 M
Shoulder Press X 20
Push Press X 20
Push Jerk X 20
Run 300 M
Hang Clean X 30
Run 300 M
Snatch X 30
Run 300 M
RX F35/M45 Oly Bar
WOD Saturday 7/30/11
July 30, 2011 by Leave a Comment
WOD Friday 7/29/11
July 29, 2011 by Leave a Comment
3 Rounds for time:
35 Pull-Ups
50 Push-Ups
50 BF Sit-Ups
400m Run
THE GAMES ARE HERE!!!
July 29, 2011 by Leave a Comment
The 2011 Reebok CrossFit Games will be held at the Home Depot Center in Carson, California for the second consecutive year. The ultimate test begins on Friday, July 29th and doesn’t stop until Sunday, July 31st.
At the center of the arena, the Games competitors will have to prove that they are not only fit but capable of handling the unknown. No one knows what the events will be. Every year the events are different. The best movements to test for fitness are a combination of gymnastics, powerlifting, Olympic lifting, jumping rope, climbing ropes, lengthy runs, and a vast amount of pure grunt work such as getting sandbags over a wall. But athletes never know what is required. In 2008, there was the hill. In 2009, there was the spike drive. In 2010, athletes had to do ring handstand push-ups and clear the 12-foot wall.
Only one thing is certain, each athlete will be thoroughly tested on their journey to be named the fittest man and fittest woman on Earth.
Fans from around the world will be able to keep up through our constant coverage and live streaming of the events.
Link to the GAMES http://games.crossfit.com/about-games
WOD Thursday 7/28/11
July 28, 2011 by Leave a Comment
“Tabata”
Air Squats
Push Press F55/M75
Lateral Bar Jumps
D Ball Slam F20/M30
BF Sit-Ups
WOD Wednesday 7/27/11
July 27, 2011 by Leave a Comment
“THE AIR FORCE WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.
WOD Monday 7/25/11
July 25, 2011 by Leave a Comment
20Min AMRAP
800m Run
then
5 Front Squats M155 W115
7 Burpee Box Jumps
9 Pullups
WOD Saturday 7/23/11
July 23, 2011 by Leave a Comment
5 Rounds for time:
5 Shoulder to Overhead (135,95)
7 Pull-ups
10 D-ball Slams 30,20
12 Wall Ball 20,14
200m Sprint
WOD Friday 7/22/11
July 22, 2011 by Leave a Comment
Games WOD
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts F100/M155
12 Push-ups
15 Box jumps F20/M24
WOD Thursday 7/21/11
July 21, 2011 by Leave a Comment
10-9-8-7-6-5-4-3-2-1
Tuck Jump Squats
Burpees
BF Sit-Ups
“Ninety-nine percent of the failures come from people who have the habit of making excuses.” ~George Washington
Thank you Strong is the New Skinny for the Pic & Quote
111 Commerce St. 