Sumner CrossFit

Wednesday, 11/11/09

W/U:  Get warm, Practice your weakness, HSPU, L-sits, Rings, whatever.

Veteran's Day WOD: your choice or maybe both of these Heros

"JT"

21 - 15 - 9

Handstand Push-ups

Dips

Push-ups

And Or... (hopefully and)

"DT"

5 rounds of:

12 - Deadlifts

9 - Hang Power Cleans

6 - Push Jerks

J.T. (Annie)...[wmv][mov]

"DT" by CrossFit Los Angeles - video [wmv] [mov]

 

Tuesday, 11/10/09

W/U:  Active Stretch, Barbell Complex with empty bar, Add some weight and do 2 more sets of 7 reps each, see note in comments.

WOD: Find your 3 rep max of Thrusters

recover 

With a continuously running clock do one Thruster the first minute, two Thrusters the second minute, three Thrusters the third minute... continuing as long as you are able.  95lb m, 65lb w

Use as many sets each minute as needed.

Post number of minutes completed to comments.

http://www.youtube.com/watch?v=4OhqIGYqELk

 

 

 

 

Monday, 11/08/09

W/U Run 530m, Practice DUs, 50 Sit-ups, 50 Push-ups, 50 Squats, Play with the WOD execises and get it all laid out.

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

compare to 07/21/09

W/U Run 530m, Practice DUs, 50 Sit-ups, 50 Push-ups, 50 Squats, Play with the WOD execises and get it all laid out.

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

compare to 07/21/09

W/U Run 530m, Practice DUs, 50 Sit-ups, 50 Push-ups, 50 Squats, Play with the WOD execises and get it all laid out.

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

compare to 07/21/09

Friday, 11/06/09

W/U: 3 Rounds of 3mins. Jump Rope, 3mins. Row, and 3mins. Ride, Burgener W/U. Round 1 with Dowel, Round 2 light bar, Round 3 heavier bar.

WOD:

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Burgener Warm-up...[wmv] [mov]

Thursday, 11/05/09

W/U: Gymnastic Drills, get warm and then play with Ring Pull-ups, Ring Dips, HandStands, L-sits, hang upsidedown, just play around.

WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

http://www.youtube.com/watch?v=ehIU8IgQJCk

http://www.youtube.com/watch?v=3PDWa9Wo6pA