Monday, May 31, 2010

Handstands on the beach


5 rounds for time of:
5 push-ups
5 DB Thruster(25/45)
5 Knees to elbows
5 Deadlift(155/95)
5 Burpees
5 Kettlebell swings(25/45)
5 Pull-ups

Friday, May 28, 2010

Jump rope





Metcon
21-15-9 reps of:
Box Jumps
KB Swings (45/25)
Double Unders
AB mat Sit ups

Wednesday, May 26, 2010

CrossFit hands



75 Calories on Airdyne
10 Power Cleans (135lb)
75 Push-ups
10 Deadlift (135lb)
75 Walking lunge steps

Monday, May 24, 2010

Thrusters


20 one arm DB Power Cleans 10 each arm(25/45lb)
Run 400 M
20 Pull-ups
Run 400 M
30 Box Jumps
Run 400 M
20 1-arm DB press(10eacharm)
Run 400M
20 Burpees

Friday, May 21, 2010

No on site WODS.
Complete your choice of the at home/on the road wods.

Wednesday, May 19, 2010

Sweat Angel (face down)



4 Rounds for time of:
20 KB swings(15lb/35lb)
20 Burpees
20 Knees to Elbows

Monday, May 17, 2010

Pass Throughs



"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
3 Rounds:
The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 65/35 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 65/35 pounds (Reps)
Airdyne bike: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the bike where each calorie is one point.

Friday, May 14, 2010

Squat snatch



4 rounds for time of:
400M Run
25 Thrusters(15lb/45lb)
25 Weighted overhead lunges (10lb/20lb)

Wednesday, May 12, 2010

Syd OHS



"The Torch"
AMRAP in 10 mins of:
5 Pull-Ups
10 Burpees
15 Squats

Monday, May 10, 2010

Ansley does wall ball




4 rounds for time of
200 meter run
30 Box Jumps
40 Air Squats
50 Superman

Friday, May 7, 2010

Stan overhead walking


For time:
50 Sit-Ups
100 Air Squats
50 Sit-Ups
100 Air Squats
(not a typo)

Wednesday, May 5, 2010

One of the girls


(compare to 3-26-10)
Chipper:
Run 400m
20 Burpees
20 Pullups
20 thrusters(15lb/45lb)
20 KTE
Run 400m

Monday, May 3, 2010

Sectional action


(compare to 3-29-10)
5 rounds for time:
7 wall ball(10lb/16lb)
7 pushup
7 pullups/body rows