Thursday 141120

WOD
As many rounds/reps as possible in 20 minutes of:
Row 1000-meters
75 wall-ball shots, 20/15# ball
100 double-unders
50 wall-ball shots, 20/15# ball
100 double-unders
25 wall-ball shots, 20/15# ball
Row 1000-meters

Note:  Post rounds/reps to log.

 

Posted in WOD

Wednesday 111419

WOD
Inverse Tabata shoulder press, 155/105 lb.
Inverse Tabata front squat, 245/175 lb.
Inverse Tabata deadlift, 365/255 lb.

Note:  The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals.  Rest 2 minutes between exercises.  Post total number of reps for each exercise to log.

Posted in WOD

Thursday 141113

Strength
On the C2 rower:
Pull a sub- 1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub- 1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub- 1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub- 1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub- 1:25/500-m pace for as long as possible
Rest 3 minutes

WOD
Fran
21-15-9 reps for time of:
95/65-lbs thrusters
Pull-ups

Note:  Post time to log.  Fran is a classic CrossFit bench mark WOD.  This one will not dissapoint!!!

 

Posted in WOD

Tuesday 141111

Strength
Mental Fortitude

WOD
Ozzy
7 rounds for time of:
11 deficit handstand push-ups
1000-meter run

Note:  Post time to log.  Partner option and scale will be available.

SAThomasCrowell_th.jpg

U.S. Air Force Master Sgt. Thomas “Ozzy” Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.

Posted in WOD

Monday 141110

WOD
Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

Note:  Post time to log.

 SADaveWieger_2th.jpg

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Posted in WOD

Saturday 141108

WOD
Ned
7 rounds for time of:
11 body-weight back squat
1,000 meter row

Note:  Partner option will be available for this WOD.  Post time to log.

SANathanSchuldhess_th.jpg

Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

Posted in WOD

Thursday 141106

Skill/Strength
Weighted pull-ups, 2-2-2-2-2
Weighted box step-ups, 2-2-2-2-2

WOD
Five 1 minute rounds for reps of:
15 kettlebell swings
Double-unders, max reps

Note:  Rest 90 seconds between rounds.  Post total reps and load to log.

 

Posted in WOD

Tuesday 141104

WOD
For time:
Run 400 meters

50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

Skill/Strength
Deadlift
10 minutes to determine your heaviest 2 rep max.

Note:  After the metcon rest up to 3 minutes then give yourself 10 minutes to establish a 2 rep max deadlift.  Strength is vital with a high heart-rate.  Post time and load to log.

“In the “Real world” it’s likely our strength will be put to the test under the demand of stress, confusion, fast respiration’s and a soaring heart rate.” – Greg Glassman

 

Posted in WOD