Today’s WOD: Sott’s Press 3-3-3-3-3 then 800M Run x 4
WOD 4/20/09
Today’s WOD: 100′ Ft. Bear Crawl 21 Pull-Ups 21 Sit-Ups 100′ Ft. Bear Crawl 18 Pull-Ups 18 Sit-Ups 100′ Ft. Bear Crawl 15 Pull-Ups 15 Sit-Ups 100′ Ft. Bear Crawl 12 Pull-Ups 12 Sit-Ups 100′ Ft. Bear Crawl 9 Pull-Ups 9 Sit-Ups 100′ Ft. Bear Crawl 6 Pull-Ups 6 Sit-Ups
WOD 4/16/09
Today’s WOD: Kettlebell Clean and Press Test 1 set per arm; you must do each set back to back: – clean & press weak/left arm for max reps – perform a hand switch without setting down the KB – clean & press strong/right arm for max reps then Secret Service Snatch Test (10 minutes of max KB snatches) Men use …
WOD 4/15/09
Today’s WOD: 5 Rounds: -10 Snatches -15 Pull-Ups -20 Thrusters
WOD 4/14/09
Today’s WOD: 5 Rounds: -10 Kettlebell Swings -10 Fireballs -200M Sprint [youtube]http://www.youtube.com/watch?v=uCFZoqmKf5M&e[/youtube] -Some food for thought. Pun completely intended.
WOD 4/13/09
Today’s WOD: Front Squat 5-3-3-2-2-2-1-1-1-1 then L-Sit/Tuck 3xMax
WOD 4/10/09
Today’s WOD: Deadlift 3-3-3-3-3 Then PR on a CFRVA original WOD -William and Lee, first time deadlifting.
wod 4/9/09
Today’s WOD: Split Jerk 1-1-1-1-1-1-1-1-1-1 then “Annie” 50-40-30-20-10 -Double Unders -Sit-ups -Rowan and Jordan crank out the Handstand Push-Ups
WOD 4/8/09
Today’s WOD: “Nicole” AMRAP 20: -400M Run -Max Rep Pull-up -Eric deadlifting during “Diane”
WOD 4/7/09
Today’s WOD: Overhead Squat -Find your 15RM in no more than 4 Sets then Skill Work – 15 minutes Suggestions for skill work: If you’re attending any of our seminars, work on the movements so that you’ll be able to get as much as you can out of them. For the Beast Skills Seminar, look at the skill list, and …