Posts from ‘September, 2009’

WOD
“Chelsea”
5 Pull Ups
10 Push Ups
15 Squats
EMOTM 30 Minutes
record rounds on and off the minute to comments
compare to 6-24-2009

WOD
Overhead Squat (70%) 2 sets
—
“Nancy”
Run 400m
Overhead Squat (95lbs/65lbs) 15 reps
5 rounds for time
record OHS work, weight and time on Nancy to comments
compare to 9-12-2009

WOD
Push Up: 5 sets at 70%
—
Run 5k
record time to comments
compare to 8-24-2009

WOD
“Diane”
Deadlift (225/145lbs)
Handstand Push Up
21-15-9 for time
or
Retest any untested Max Reps for this cycle’s training:
Pull Ups
Push Ups
Overhead Squats

compare to 6-20-2009

“We are what we repeatedly do. Excellence therefore is not an act,
but rather a habit”
- Aristotle

“Fundamentals win Ball Games”
- Every coach you ever had, ever

How should you  spend your training time?

WOD
High Hang Squat Clean (70%) 2 2 2
Front Squat (85%) 3 3 3
Pull Ups (70% max reps) five sets
record loads and pull ups to comments

WOD
Tire Flip 5 reps (Jane/Betty)
Run 200m
8 rounds for time

WOD
Overhead Squat Max Reps Test
3 sets at 80%
—
RKC High Pull (2×16kgs/2×12kgs)
Push Up
21-15-9 reps for time
record time to comments
record max reps and weight in OHS to comments

WOD
Test Max Push Ups
2 sets at 80% of max
—
Run 400m
Push Ups (50% of max)
5 rounds for time
record push up numbers and time to comments

WOD
Test Max Pull Ups
do four additional sets at 65% of max
record max set and work sets to comments
compare to 8-28-2009

WOD
Deadlift
5 4 3 2 1 1 1 1 1
record loads to comments
compare to 8-8-2009
or 12-20-2008
PS: We’ve come a long way baby!
check out Crossfit Full Circle’s FIRST EVER WOD

WOD
Deadlift (92%) 5 5
—
Ring Skills

compare to 7-3-2009

WOD
“Three Dates with Elizabeth”
Clean (70%)
Ring Dip
12-9-6
This equals one ‘date’. Rest three minutes between successive dates, until third date is complete.
Record load and total time to comments.
Compare to 4-16-2009

WOD
“Jackie”
800m Run
50 Thrusters (45/35)
30 Pull Ups for time
compare to 1-17-2009

WOD
Deadlift (90%) 5 5
—
Dip 5 reps
Skin The Cat 1 rep
Arch 10 reps
AMRAP 20 minutes