Monday, November 30, 2009

WOD

Front squat 3-3-3-3-3 reps

Saturday, November 28, 2009

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Wednesday, November 25, 2009

WOD

400 meter Walking lunge

Tuesday, November 24, 2009

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Monday, November 23, 2009

WOD

"Annie"

50-40-30-20-10 rep rounds of:

Double-unders
Sit-ups

Saturday, November 21, 2009

WOD

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Friday, November 20, 2009

WOD

“Jonestown Sprint”

15-10

Burpee/Pullup Combos @ 95"
Push Press @ 65#


Then:

Barbell Complex @ 65# - 95# - 115#

Wednesday, November 18, 2009

WOD

10-5-5-3-3-3-1-1-1-1-1 reps of:

weighted pullups

Monday, November 16, 2009

WOD

5 rounds For Time:

5 deadlift @ 225#
10 Burpees

Saturday, November 14, 2009

WOD

Five rounds for time of:

95 pound Push-jerk, 15 reps
15 L pull-ups

Friday, November 13, 2009

WOD

For Time:

KB Swing and Burpee circuit
R1 looks like: 10x KBS + 1x Burpee
R2 looks like: 10x KBS + 2x Burpee
R3 looks like: 10x KBS + 3x Burpee
Repeat up to 10x Burpees

Then:

Ring Dip Ladder 1-10 ( for breaks, pretend you're waiting for a partner to go)

Wednesday, November 11, 2009

WOD

5 Rounds of:

Max Reps body weight Front Squats
Max Reps Ring Push Ups

Rest as needed between sets

Tuesday, November 10, 2009

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Monday, November 9, 2009

Friday, November 6, 2009

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Thursday, November 5, 2009

Rest Day

Click the pic to check out Arkansas' newest affiliate.

Wednesday, November 4, 2009

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Tuesday, November 3, 2009

WOD

5 rounds For time:

25 Squats
10 Burpees
10 Pull-ups

Monday, November 2, 2009

WOD

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters