6/28/10
3 rounds
max rep shoulder press (once you tire immediately) do
max rep push press (until you cant move the bar any more)
Rack bar and do abmat sit ups, (take total number of over head lifts multiply it by 2 and do that many)
Match output with Knees – 2 – elbows
Example
95lb shoulder press
SP 12 reps
Push press 9 reps
total reps 21
Do 42 sit ups
6/25/10
WOD
10 rounds
Max Rep Double unders (consecutive)
90 seconds rest between rounds
Rules you will have burpees to do if you don’t reach certain goal of total double unders.
1- 100 total= 35 burpees
101 -200 total = 30 burpees
201 – 300 total = 25burpees
301- 400 total = 20 burpees
401-500 = 15 burpees
501-600 = 10 burpees
601- 700= 5 burpees
701 and up = no burpees
I realize that not everyone has mastered the double under so ask your instructor for the scaled version of this.
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WOD
15min AMRAP
10 reps of
ring dips
Kettlebell swing (53)(35w)
push up
SDHP (95)(65w)
6/23/10
SHC Bear
7 rounds of
5-power clean
5- front squat
5- push press
5- back squat
5- rack jerks
rest as needed between rounds
6/22/10
I want to sent a special shot out to the group that was in at 6pm last night. (Andy M, Andy L, Anne, Noah, Kelvin, Jon, Erin, and Rilea)
What a way to step up and earn the A-Team status. 5 of you crushed Angie in less than 20 minutes, 1 in under 15. 21:07 was the highest time for it being completed RX’d. Great job
Thrusters
12,9,6,3,3,3,15
6/21/10
Angie
100 reps of
pull up
push up
sit up
squats
Level 1 – 50 reps of each Level 2 75 reps of each (must finish one exercise before moving on)
6/16/10
5 rounds
30 reps of the following
kb swing
burpees
sit ups
Level 1 scale 3 rounds
Level 2 scale 4 rounds
"Isabel" For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Rebecca Voigt 2:46 (95lbs), Mary Lampas 3:26 (95lbs), Kristan Clever 18:51 (135lbs). Post time and load to comments. Compare to 080922. Enlarge image Camille Leblanc-Bazinet, ninth overall in the 2010 CrossFit Games. "Before the Muscle-Ups" with Camille Leblanc-Bazinet, CrossFit Journal preview video [wmv] [mov] Heat 5 of Team Event 1, Thruster/Pull-up/Buddy carry, at the 2010 CrossFit Games - video [wmv] [mov] WOD Demo with Miranda, Chris and Mary - video [wmv] [mov] The 2010 CrossFit Games "Awesome" commercial by CrossFit Again Faster - video [wmv] [mov] "Crossing Over" by Adela Garcia, Muscle and Fitness Hers, featuring Rebecca Voigt and Kristan Clever. "You must be interested in finding the best way, not in having your own way." - John Wooden