Posts

WOD 4/27/11

Games Open WOD11.6 AMRAP in 7 minutes @  (M;100/F;65lbs) 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups ........... Courtesy…

WOD 4/25/11

Warm Up- Coaches Choice Jackie- 1k Row/ 50 Thrusters 45lbs/ 30 Pull Ups 2 Laps around the block with a SandBag (35/20lbs) + 5 minutes of Rest

WOD 3/14/11

2 RNFT of: 50 each weighted Jump Squat/Mt. Climbers/Toe Touches + 3 minutes of rest Thruster- 1/1/1/1/1 Tabata Thruster @ 75/45 + 3 minutes of rest 1K Row + 2 minutes of rest 8 rounds of: Side Plank- 30 seconds each side

WOD 03/05/11

Jog 10 minutes Thruster- 5/4/3/3/1/1/1 For Time: 50 Air Squat/40Wall Ball/30 M.B. Clean/20 M.B. Sit Up Throw/ 10 Burpee Wall Ball (20M/12F) AMRAP in 10 minutes of: 15 Hip Extension/10 Push Up

WOD 2/08/11

5 RFT of: 500M Row/135lb Thrusters 7 reps Tabata Plank

WOD 2/08/11

5 RFT of: 500M Row/135lb Thrusters 7 reps Tabata Plank

Rest Day 01/13/11

CrossFit 718's Fran [youtube=http://www.youtube.com/watch?v=PGh_G_LDA70&fs=1&hl=en_US]  

WOD 01/12/11

9 min Light Jog + 2 min rest 6 RNFT of 5 Push UP 5 Air Squat 5 Sit UP + 3 min rest + PVC Dislocate 2 min Pull Up Practice 3 min Thruster Practice FRAN- 21/15/9 RFT of: Thrusters (M;95lbs/F;65lbs)/Pull Ups        …

LOE 7/16/10

LOE 7/16/10 Warm UP- Dynamic and Static Flexibility Double Under Practice 3 minutes Power Clean-Thruster (75% 1rm) 5 each X5 Double Under Practice 3 minutes Circuit- 30 seconds each X 3 Sled Row (M;70lbs/F;45lbs)- S.B. Shuttle Run 45lbs-…

LOE 3/12/10

5 Rounds of Pain:) Warm UP- Static and Dynamic flexibility Rope 3X3 1 minute AMRAP  X5 Rounds -Box Jump -Thruster (M;65lbs/F;45lbs) -V-UP -Dead Lift (M;95lbs/F;65lbs) -1 minute rest PVC- dislocates/ around the world/ good morning w/rotation Burgener…