Today’s WOD: Annie 50-40-30-20-10 Double Unders Sit-Ups Advanced WOD: Same as above. Last completed on 070110.
WOD 11/03/10
Today’s WOD: Front Squat 5×3 @ 80% then 5 Rounds of: 8 Push-Ups 8 Pull-Ups 8 Sit-Ups 8 Box Jumps (24″/20″) Advanced WOD: 10,000 pounds The goal is to lift 10,000 lbs as fast as possible, but only using one rep at a time of the following lifts: 1 Squat, 1 Bench Press, 1 Power Clean. *You can use any …
WOD 11/02/10
Today’s WOD: With a partner: 4K Row 100 Kettlebell Swings (24 kg/16 kg) to be completed while partner is rowing Advanced WOD: Same as above. We are the weakest iteration of man to grace this planet. I’m reading through this in my very limited spare time and it’s hysterical. Be the best human you can be: CrossFit every day.
WOD 11/01/10
Today’s WOD: Press Work up to a heavy set of 3 then 5×3 @ 80% of the heavy set then 15 Rounds: 2 Dead Hang Pull-Ups 8 Lateral Jumps Advanced WOD: Press MEx1 Back Squat MEx1 then 12 Rounds: 2 Dead Hang Pull-Ups 8 Lateral Jumps Lydia. Protecting her dome when she should be protecting her wallet. Congratulations on winning …
WOD 10/29/10
Today’s WOD: Nancy 5 Rounds: 400M Run 15 Overhead Squats (95#/65#) Advanced WOD: Glute Ham Raises 3×10 then 4x800M Runs with 3 minute recoveries Nancy was last completed on 040910 except for when the advanced class did it on Tuesday. The PNC 2 after party is going down tonight. Paleo potluck style with the possibility of non-paleo beverages. It’s for …
WOD 10/28/10
Today’s WOD: Clean & Jerk 7×1 @ 80% Advanced WOD: Air Force WOD: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 OH Squats 20 Front Squats Each minute on the minute, complete 4 burpees. Barbells are 95#/65#. Matching shirts. Cute!
WOD 10/27/10
Today’s WOD: 3 Rounds: 500M Row 50 Double Unders Advanced WOD: Deadlift 3×3 @ 90% then 21-15-9 Ring Dips Calorie Row It’s a celebration! For everyone that successfully completed PNC 2 (special shout-out to the 6 AM crowd) and anyone who wants to hang out at the gym, we’ll be hosting a paleoish CrossFit party at the gym after Friday’s …
WOD 10/26/10
Today’s WOD: Deadlift 5×3 @ 75% then 9-6-3 Turkish Get Ups (35#/20#) Pull-Ups Advanced WOD: Nancy 5 Rounds: 400M Run 15 Overhead Squats (95#/65#) Last completed on 040910. Finish up that PNC WOD if you haven’t done it yet. It’s great to see the fantastic improvements across the board. Nutrition challenge or not, coming to the gym regularly does you …
WOD 10/25/10
Today’s WOD: 800M Run 70 Push-Ups 60 Box Jumps 50 Pull-Ups 40 Wall Balls 30 Burpees 20 Sandbag Get Ups 10 Sumo Deadlift High Pulls Advanced WOD: Handstand Push-Ups Max effort then 3×75% max then 18-16-14-12-…-4-2 Box Jumps (28″/24″) Knees to Elbows Well, you made it.
WOD 10/22/10
Today’s WOD: 7x Max rep dead hang pull-ups then AMRAP 9: 10 Box Jumps 10 Push-Ups Advanced WOD: Press MEx3 then Dumbbell Floor Press 3×5 each arm then AMRAP 9: 10 Box Jumps 10 Push-Ups If you ordered meat from Broadview, Lee will be at the gym at 9:30am tomorrow. Please be there by 10am!