Today’s WOD’s: Partner WOD 4 Rounds: -400M Run (finish w/partner) -50 Medicine Ball Passes (to each other, 25 passes each) -30 Tire Flips (15 each) -40 Assisted Pistols (20 each person, 10/leg) -Article on caffeine and sports performance
WOD 12/11/07
Today’s WOD’s: “Tabata + Tax” 4 Tabata Intervals each of: -Sumo Deadlift High Pulls -Squats -Push-ups -Thrusters w/ 45# bar -Jumprope Singles -Kettlebell Swings -Sit-ups -Sprints or AMRAP in 20 minutes of: -15 Overhead Squats -12 Push-ups Post times/thoughts to comments. Mass gain!
WOD 12/10/07
Today’s WOD’s: 5 Rounds: -500M Row -21 Medicine Ball Cleans or 21-15-9 -Push Jerk -Suitcase Deadlifts with dumbbells/kettlebells -Farmer’s Walk 50M with same weight as Deadlifts Post times/thoughts to comment -Brandon is going to be cooking up some gear for your wearing enjoyment. Check it out at the top right-hand side of the page.
WOD 12/7/07
Today’s WOD: -100 Squats -90 Double Unders -80 Push-ups -70 Sit-ups -60 Jumping Pull-ups -50 Thrusters -40 Supermans -30 Box Jumps -20 Dumbbell Suitcase Deadlifts -10 Handstand Push-ups No super-exciting pictures today. See everyone at our place, 9:30 tomorrow morning! Come out!
WOD 12/6/07
Today’s WOD’s: 5 Rounds: -1 minute max calorie row -1 minute max push-ups or 4 Rounds: -400M run -25 Box Jumps -25 Push-ups -15 Chin-ups -Our buddy Sven
WOD 12/5/07
Today’s WOD’s: Sott’s Press 1-1-1-1-1-1-1 or -800M Run -400M Farmer’s Walk -400M Waiter’s Carry -800M Run -50 Squats We’re having a move-in “party” at the new space. Everyone who would like to help us move some of the new equipment over, meet at the house at 9:30am on Saturday. After we get things in the space, we’ll do a team …
WOD 12/4/07
Today’s WOD: “Helen” -400M Run -21 Kettlebell Swings -12 Pull-ups Post time/thoughts to comments
WOD 12/3/07
Today’s WOD’s: 100 Overhead Squats in as little rounds as possible -loading: 95# male, 65# female or “Nancy” 5 Rounds: -400M Run -15 Overhead Squats -CrossFit Level 1 group photo
WOD 11/30/2007
Today’s WOD: “Almost Angie” -100 Push-ups -100 Sit-ups -100 Squats Do this one at home while we’re at the Cert in Charlotte. Hopefully we’ll be coming back with a lot of good information to pass on to you guys. See you Monday! (We’re in the middle of a site update. What do you guys think so far?)
WOD 11/27/07
Today’s WOD’s: “Daniel” or 5 Rounds: -100 Jump Ropes -50 Squats Post times/thoughts to comments. -Function fitness at it’s best.