WOD Wednesday June 11, 2008

"annie"
double unders and situps
50-40-30-20-10
for time

Tuesday's wod 6-10-08

Tuesday: "betty" for time
30 ring dips
1 mile bike ride
75 squats
1 mile bike ride
75 pushups(elevated feet style)
1 mile bike ride
75 squats
1 mile bike ride
30 ring dips

substitute regular dips for ring dips if no rings available.

some men you just can't reach

"Sometimes you should overcome the tiredness and speed up when you'd normally slow down. Great source of strength and power."- Pritikin

"Anything worth doing is worth doing to the extreme."- Bruce Wise

"There are clubs you can't belong to, Neighborhoods you can't live in, Schools you can't get into, But the roads are always open."- Unknown

monday's wod

"eggs and legs"

5 rounds of 33 kettlebell snatches @ 62lbs and 20 jump squats @45lbs

that's over 10,000 lbs being snatched. Good luck men!!!!!

Saturday - 060708 - WOD #5

Here is tomorrow's WOD...designed to be a little longer/harder because it's Saturday. Check out YouTube if you need any explanation of the specific workouts. Enjoy:

300 + 300

1) 30 Burpees
2) 30 KB swings (53lb)
3) 30 L-Sit pull-ups
4) 100 flutter kicks (count: every 4th kick = 1)
5) 30 jump squat (45lb bar)
6) 30 bench presses (135lb)
7) 30 Clean & Jerk (95lb) – Wimpy Grace
8) 30 knee-to-elbow
9) 100 flutter kicks (count: every 4th kick = 1)
10) 30 SDHP (95lbs)
11) 30 Tuck Jumps
12) 30 bench presses (135lb)
13) 100 flutter kicks (count: every 4th kick = 1)

The only rule: you have to complete one exercise before moving on to the next.

Tuck Jumps: http://www.youtube.com/watch?v=4XY1yXoCaOU
Flutter Kicks: http://www.youtube.com/watch?v=OoorybVNNcs
SDHP/Push Jerks: http://www.youtube.com/watch?v=EmzaxY88RoU&feature=related

Friday - 060608 - WOD #4 - BL #4

Here is the 4th WOD for this week...the week is almost over. I'm not sure how Berb and Homey are doing with these, but hope you knuckleheads are living. I'm appreciating the day off and letting my legs do some healing.

WOD (for time):
Fran
21-15-9 reps of 95lb Thrusters + Pull-ups

WOD #3 - 060408 - BL #3

Here's #3 fellas:

Modified Helen

3 Rounds for Time
(1) 400m run
(2) 53lb KB x 21 swings
(3) 12 x 95lb Military Press
(4) 12 x Knee to Elbows

Good luck, brutes. I wanted to get this in before 9pm in case you were silently murmuring about the late posts...this way you can/might be able to work it into your day earlier tomorrow.

Don't worry, Thursday is a day off, so you'll have plenty of time to recover between this one and our Friday/Saturday gauntlet.

I know I'm already sore...verging on seriously sore, but we'll see how tomorrow goes after a good night's rest.

WOD #2 - 060308 - BL #2

Here's WOD #2:

(1) "Hero" Randy Simmons: 75# power snatch, 75 reps (for time)
(2) Tabata Something Else: pull/push/sit/squat (no rest btw exercises) - tally up the total pulls, pushes, sits, and squats and submit that # here with your time on #1.

I'm going to do the Simmons 1st, then take a break and follow it up with the TSE. I'll probably take 15-20 minutes btw the two, but I'm not sure. It'll be my first go at these two together.

bruce of all trades

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects.-Robert Heinlein

Monday - 060208 - WOD #1

Here it is...post your time/thoughts to the comment section.

Nancy (for time)

5 rounds of:
400m run
15 x 95lb OH Squat

Remember, part of the Bruce Lee week requires us all to (1) give up sugar (no more cookies Jake), (2) "early to bed, early to rise", (3) give up anything else we need to.

FYI - There will be 5 WODs this week...with a day off (likely Thursday) for rest.

Article:
crossfitphoenix.typepad.com/crossfit_phoenix_forging_/2008/05/friday-may-2nd.html