Monday - 03/09

2 rounds:
On the minute pull up ladder
run 400 meters

On a continuously running clock do 1 pull up on the first minute, 2 on the second minute, 3 on the third, etc. When you are unable to complete all pull ups in the minute, run 400 meters and begin again at the bottom (1 pull up on the first minute, two on the second, etc.). Complete this ladder and 400 meter run three times.

Wednesday

Mycoplasma - Ladders

Ladder 1 (add +1 pull-up each additional minute):
Pull-ups

5 minute rest

Ladder 2 (add +5 push-ups each additional minute):
Push-ups

Ladders

2 ladders, your choice of order.

Can take as long a break in between the two as you want.

(1) Push-ups. Perform 5 push-ups the 1st minute, 10 the 2nd, 15 the 3rd, 20 the 4th, 25 the 5th, etc...till you run out of time.
(2) Pull-ups. Perform 1 pull-up the 1st minute, 2 the second minute and so on.

Pullup Ladder

Post rounds and total reps to comments.

Thursday WOD

If you don't feel like resting do this sucker. this is one of my favorites that we've done.

Pull-Up Ladder x 2

On a continuously running clock do 1 pull up on the first minute, 2 on the second minute, 3 on the third, etc. When you are unable to complete all pull ups in the minute, run 400 meters and begin again at the bottom (1 pull up on the first minute, two on the second, etc.). Complete this ladder 2x.

Post rounds for each ladder + 400m run times.

have you guys heard this group before?

Tuesday - 0902008 - Pull-Up Ladder

Pull-Up Ladder x 2

On a continuously running clock do 1 pull up on the first minute, 2 on the second minute, 3 on the third, etc. When you are unable to complete all pull ups in the minute, run 400 meters and begin again at the bottom (1 pull up on the first minute, two on the second, etc.). Complete this ladder 2x.

Post rounds for each ladder + 400m run times.

Death is nothing, but to live defeated and inglorious is to die daily.
- Napoleon Bonaparte

Monday - 07142008

I almost feel obligated to throw some muscle-ups into this WOD, but am resisting the urge.

Here goes:

Uneven Grace

• 30 reps Clean & Jerk @ 135lb
• 45lb bar; 50lb of weights on one side/40lb weights on other side
• Break-up into sets of 5. Do 5 one side, switch over the bar and do 5 on that side; it'll end up being 3 sets of 5 on both sides for a total of 30 (heavy side is lifted 15x on each side of your body.)

Copy and paste this link into your browser:
http://www.crossfit.com/mt-archive2/003481.html

That is the link to the 04152008 Crossfit WOD, which then has a video of the rules of Uneven Grace. The main one (and only one other than what is listed above) is to tape where your hands fall on a regular, evenly weighted bar for the clean/jerk. Put one piece of tape on the inside of each hand and one on the outside of each hand...your hands have to stay in between the tape "boundary" throughout the WOD. The video from the above link portrays it better than I can explain it.

For those wanting a 2nd WOD...try the following (with less than a 5-minute break from your Grace time):

Pull-Up Ladder
Perform 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute and so on until the minute elapses before you finish the allotted # of pull-ups.

070208 Pullup Ladder

for time:

5 pullups for each weight in lbs.
20, 30, 40, 50, 60, 70, 80, 80, 70, 60, 50, 40, 30, 20

times will more than likely vary, depending on if you use a dipping belt or just put the weight between your legs.

chalk up and feel the love!

this song gets me PUMPED!!! you may recognize it from Nike's "My better is better than your better" commerical