3 rounds
25x Floor Wipers
100x Squats
35x Sit-ups
50x Jumping jacks
15 Burpees
11/30/12
11/29/12
11/27/12
WOD for Wednesday 11-28-2012
"Blake"
4 RFT
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24/20
20 Wallball shots
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
R.I.P. Sir.
4 RFT
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24/20
20 Wallball shots
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
R.I.P. Sir.
11/25/12
WOD for Monday 11-26-2012
Burgener Warm Up
Strength
Power Cleans
5-5-5-5-5
WOD
100 Deadlifts @ 50% 1RM
Strength
Power Cleans
5-5-5-5-5
WOD
100 Deadlifts @ 50% 1RM
11/23/12
11/22/12
11/21/12
11/20/12
WOD for Tuesday 11-20-2013
16 min. AMRAP
15 Thrusters (95/65)
200m run
7 months pregnant and still CrossFitting. What's your excuse???
15 Thrusters (95/65)
200m run
7 months pregnant and still CrossFitting. What's your excuse???
11/18/12
WOD for Monday 11-19-2012
3 rounds FT
10 Handstand push-ups
20 Box Jumps
30 Push Ups
40 Air Squats
30 Sit-ups
20 Burpees
10 Pull ups
10 Handstand push-ups
20 Box Jumps
30 Push Ups
40 Air Squats
30 Sit-ups
20 Burpees
10 Pull ups
11/17/12
WOD for Saturday 11-17-2012
4 Person Teams
200m Buddy Carry
300 Thrusters 45#
200m run
300 Burpees
200m Buddy Carry
200m Buddy Carry
300 Thrusters 45#
200m run
300 Burpees
200m Buddy Carry
11/16/12
WOD for Friday 11-16-2012
Strength & Skill Day
5-5-5-5-5 Strength work of your choice
or
Work on skill(s) of your choice
or
Complete a WOD from this week that you missed.
Or any combo of the above.
5-5-5-5-5 Strength work of your choice
or
Work on skill(s) of your choice
or
Complete a WOD from this week that you missed.
Or any combo of the above.
11/15/12
11/14/12
WOD for Wednesday 11-14-2012
For Time:
10 Deadlifts 135/95 lbs
20 Wall Balls 20 lbs
10 Hang Cleans 135/95 lbs
20 Kettlebell Swings 53/35 lbs
10 Front Squats 135/95 lbs
20 Box Jump - 24/20
10 Push Press 135/95 lbs
20 Pull-ups
10 Back Squats 135/95 lbs
20 Burpees
10 Deadlifts 135/95 lbs
20 Wall Balls 20 lbs
10 Hang Cleans 135/95 lbs
20 Kettlebell Swings 53/35 lbs
10 Front Squats 135/95 lbs
20 Box Jump - 24/20
10 Push Press 135/95 lbs
20 Pull-ups
10 Back Squats 135/95 lbs
20 Burpees
11/13/12
WOD for Tuesday 11-13-2012
Sprints
4 x 50m sprint
2 x 100m sprint
1 x 200m sprint
2 x 100m sprint
4 x 200m sprint
1 x 400m run
4 x 50m sprint
2 x 100m sprint
1 x 200m sprint
2 x 100m sprint
4 x 200m sprint
1 x 400m run
11/11/12
WOD for Monday 11-12-2012
For time
100x KB Swings (53#/35#)
100 Push ups
100x Goblet squats (53#/35#)
100 Sit ups
100x KB Swings (53#/35#)
100 Push ups
100x Goblet squats (53#/35#)
100 Sit ups
11/9/12
WOD for Friday 11-09-2012
Tabata Choice
4 Sets of Tabata movements of your choice.
Please don't forget that Sunday 11-11-2012 is Veteran's Day and to be thankful for all of those who are currently serving or have served our great nation.
4 Sets of Tabata movements of your choice.
Please don't forget that Sunday 11-11-2012 is Veteran's Day and to be thankful for all of those who are currently serving or have served our great nation.
11/7/12
WOD for Thursday 11-08-2012
50 Wall Ball Shots
200m run
40 Wall Ball Shots
200m run
30 Wall Ball Shots
200m run
20 Wall Ball Shots
200m Run
10 Wall Ball Shots
200m run
40 Wall Ball Shots
200m run
30 Wall Ball Shots
200m run
20 Wall Ball Shots
200m Run
10 Wall Ball Shots
11/6/12
WOD for Wednesday 11-07-2012
"Helton"
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.
Helton is survived by his mother, Jiffy Helton.
R.I.P. Sir.
3 rounds
Run 800m
30x Squat cleans (75#/45#)
30x Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.
Helton is survived by his mother, Jiffy Helton.
R.I.P. Sir.
3 rounds
Run 800m
30x Squat cleans (75#/45#)
30x Burpees
11/4/12
WOD for Monday 11-05-2012
CrossFit Total 2
1 Rep Max for each of the following:
Bench Press
1-1-1
Overhead Squat
1-1-1
Clean
1-1-1
1 Rep Max for each of the following:
Bench Press
1-1-1
Overhead Squat
1-1-1
Clean
1-1-1
11/1/12
WOD for Thursday 11-1-2012
Power Cleans
5-5-5
For time:
15 Power cleans
30 Ring dips
12 Power clean
24 Ring dips
9 Power clean
18 Ring dips
6 Power clean
12 Ring dips
3 Power clean
6 Ring dips
5-5-5
For time:
15 Power cleans
30 Ring dips
12 Power clean
24 Ring dips
9 Power clean
18 Ring dips
6 Power clean
12 Ring dips
3 Power clean
6 Ring dips
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