Please note new times
0630 WOD
Jackie
1000m Row
50 Thruster (20kg)
30 Chins
Please book in via comments
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1730 Strength
1730 WOD
100 Curtis P's (95#) for time. Every minute do 3 burpees
Reps/weight Scaled as required.
Damn you SEALFIT!!!!!
0630 WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
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1730 WOD
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
1730 WOD
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments
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We are looking at adding new session times. Two extra classes on Monday and Fridays.
For more information [link]
Morning Session 6:30am
Warm Up:
3 Rounds
Skipping
10 OHS
10 Push ups
10 Back Extension
Samson Stretch (15-30sec each side)
WOD:
Complete 4 rounds for time:
5 Reps Any Way Overhead 80/50kgs
10 Strict Pull Ups
15 GHD Sit Ups
Afternoon 5:30pm Session
Lift Heavy things and put them down again
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1730 WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
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With Coach Burgener at Olympic Lifting Cert in Arlington VA
6:30am Morning Session
Warm Up:
400m run
20 Air Squats
20 Push ups
20 Back Extension
Samson Stretch (15-30sec each side)
WOD:
Complete as many rounds as possible in 12 minutes:
5 Pull Ups
10 Push Ups
15 Double Unders
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
1730 WOD
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
Post time to comments.
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6:30am Morning Session
Warm Up:
400m run
20 Air Squats
20 Push ups
20 Back Extension
Samson Stretch (15-30sec each side)
WOD:
For time:
21 Kettlebell Swings 2 pood
21 Knees to Elbows
21 Double Unders
18 Kettlebell Swings 2 pood
18 Knees to Elbows
18 Double Unders
15 Kettlebell Swings 2 pood
15 Knees to Elbows
15 Double Unders
From Crossfitfootball.com 091007
1730 WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
For Time.
6:30am Morning Session
Warm Up
Three rounds:
Skipping
Samson Stretch (15-30 seconds)
10x Overhead Squat with broomstick
10x Sit-up
10x Back-extension
10x Pull Ups
WOD: THS (40/30)
Complete as many rounds as possible in 20 minutes of:
Thruster, 5 reps
Hang Powercleans, 7 reps
Sumo Deadlift High-pull, 10 reps
1730 WOD
"FRAN"!!!
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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6:30am Morning Class
Warm Up
Three rounds:
Skipping
Samson Stretch (15-30 seconds)
10x Overhead Squat with broomstick
10x Sit-up
10x Back-extension
10x push ups
WOD: "Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
From HQ 090930
Post time to comments.
Please book before 10pm Thursday via the comments section.
1730 WOD
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Post time to comments.
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