5 RFT
50 box Jumps
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Senior Farlee
02 September 2010
31 August 2010
WOD - Wednesday, 1 September 2010
Location - Field House
"Helen"
Three rounds for time:
Run 1 lap
21 - Kettlebell swings
12 - Pull-ups
http://www.crossfit.com/mt-archive2/002374.html
"Helen"
Three rounds for time:
Run 1 lap
21 - Kettlebell swings
12 - Pull-ups
http://www.crossfit.com/mt-archive2/002374.html
30 August 2010
Mondays Workout!
Every minute on the minute for 15 minutes perform:
3 Burpees
3 Thrusters
3 Burpees
It was a good one!!!!!!
Senior Farlee
3 Burpees
3 Thrusters
3 Burpees
It was a good one!!!!!!
Senior Farlee
Workout locations for this week!
Monday: Cadet Weight Room
Wednesday: Field House
Friday: Eagles Peak, just playing, Cadet West Gym
Workouts to follow! If you have a good workout, email it to me and I will send it out.
Wednesday: Field House
Friday: Eagles Peak, just playing, Cadet West Gym
Workouts to follow! If you have a good workout, email it to me and I will send it out.
23 August 2010
Dennison's Domination
WOD for Monday 23 Aug 2010
West Gym-10 min Weight Room-10 min
-15 pull ups -20 squat thrusters
-30 Iron abs -10 (each direction) hip-to-hip
-25 incline pushups -20 weighted flutter kicks
-10(each leg) lunge jumps -30 Russian twists
-Bear Crawl -Tunnel Run
Finisher
-max pull ups + 5 assisted
-50 crunches
-15 squat jumps
West Gym-10 min Weight Room-10 min
-15 pull ups -20 squat thrusters
-30 Iron abs -10 (each direction) hip-to-hip
-25 incline pushups -20 weighted flutter kicks
-10(each leg) lunge jumps -30 Russian twists
-Bear Crawl -Tunnel Run
Finisher
-max pull ups + 5 assisted
-50 crunches
-15 squat jumps
Hill Sprints
WOD for Friday 20 August 2010
1 hill sprint
5 burpees
10 situps
2 hill sprints
10 burpees
15 situps
3 hill sprint
15 burpees
20 situps
4 hill sprint
20 burpees
25 situps
1 hill sprint
5 burpees
10 situps
2 hill sprints
10 burpees
15 situps
3 hill sprint
15 burpees
20 situps
4 hill sprint
20 burpees
25 situps
17 August 2010
USAFA WOD - Wednesday, 18 August 2010
USAFA CrossFit for Wednesday, 18 Aug 10 will be “Murph”.
http://www.crossfit.com/mt-archive2/001129.html
It will be scaled for those considered beginners, intermediate and advanced.
http://www.crossfit.com/mt-archive2/001129.html
It will be scaled for those considered beginners, intermediate and advanced.
16 August 2010
Monday, 16 Aug
KAREN with a twist
In teams of 2:
150 wall balls as a team
150 burpees as a team
then sprint the hallway till the time cap
15 min time cap
In teams of 2:
150 wall balls as a team
150 burpees as a team
then sprint the hallway till the time cap
15 min time cap
02 August 2010
Workout for Thursday!
“Modified Fight Gone Bad!"
Three rounds of:
Weighted Wall Ball Shots 20lbs (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Crunches (reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score.
Senior Farlee
Three rounds of:
Weighted Wall Ball Shots 20lbs (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Crunches (reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score.
Senior Farlee
29 July 2010
Crossfit Workouts
If you are looking for good workouts? Start at the main page , click on the archives that are located top right of the page.
Good luck!
www.crossfit.com
Good luck!
www.crossfit.com
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