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Push Jerk 8 x 3, 60% 1rm, rest 1 minute
rest, then…..
Parallette HSPU 5 x 5, rest 2 minutes
Lying bench row 4 x 6, max effort, rest 2 minutes
5 rounds of:
10 GHD situps
10 Side bends, left & right, max load
10 KTE
Rest 90 seconds
Post loads to comments.
Problems are not stop signs, they are guidelines.
- Robert H. Schuller
Monday 300511
Posted on May 30, 2011 by admin. Filed under Exercise
Deadlift 10 x 2, 60% 1rm, rest 1 minute.
rest, then….
“Fran”
21 – 15 – 9 for time:
Thruster 45kg
Pull up
Post loads and time to comments.
The only easy day was yesterday.
- Commando Steve
Sunday 290511
Posted on May 29, 2011 by admin. Filed under Exercise
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, [...]
Saturday 280511
Posted on May 28, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Friday 270511
Posted on May 27, 2011 by admin. Filed under Exercise
Snatch 5 x 2, 60% 1rm, rest 1 minute.
rest, then…..
5 round for time of:
9 OHS 60kg
12 Release push ups
Row 200m
Post loads and time to comments.
Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.
- Wayne Dyer
Thursday 260511
Posted on May 26, 2011 by admin. Filed under Exercise
Max Effort Press 1, 1, 1, 1.
rest, then…..
Three rounds for time of:
12 Muscle-ups
75 Squats
Post loads for max effort and time for metcon to comments.
CrossFit Regional Games start tomorrow, check it out!
Always do your best. What you plant now, you will harvest later.
- Og Mandino
Wednesday 250511
Posted on May 25, 2011 by admin. Filed under Exercise
Max Effort Front Squat 1, 1, 1, 1.
rest, then…..
5 rounds for time of:
20 m Overhead walking lunge 20kg
5 Broad jumps over a 60cm box
Post loads for max effort and time for metcon to comments.
Act as if what you do makes a difference. It does.
- William James
Tuesday 240511
Posted on May 24, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Monday 230511
Posted on May 23, 2011 by admin. Filed under Exercise
Power Clean 5 x 2 50% 1rm, rest 1 minute
Press 8 x 3 50% 1rm blue bands, rest 1 minute
Rack Pulls 5 x 2 max effort, rest 90 seconds
rest, then…..
5 rounds for total time of:
60m Prowler push + 40kg
Rest 1 minute between efforts
Post loads and total time to comments.
The foundation of lasting self-confidence and self [...]
Sunday 220511
Posted on May 22, 2011 by admin. Filed under Exercise
Hang Power Snatch 5 x 2 50% 1 rm, rest 1 minute
Front Squat 10 x 2 60% 1rm blue bands, rest 1 minute
rest, then…..
3 rounds of:
7 Weighted pull ups 20kg
14 Toes to bar
21 Hip Extension
Post time to comments.
“If we conducted ourselves as sensibly in good times as we do in hard times, we could all [...]
