This is a very difficult WOD to do after doing "Murph" the previous day. Des was the trainer WOD: For Time - 5 rounds 800 meter run 30 Kettle bell swings (2pood) 30 Pull ups Results: 43:08 minutes 4 rounds only and used 35lb kettlebell
Month: May 2011
Memorial Day Murph at CrossFit HD
Met Sung, Dre and company at CrossFit HD to do Murph!!! For Time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Broke it un into Cindy 20 times (5 pull ups, 10 push ups, 15 squats) Results: 48:08
2k row for time (benchmark)
Decided to start training to improve my 2k row time. Results: 8:06
AMRAP C2B + Plank
DES was the coach today Warm up: 500 m row - 1:42 Dynamic stretches We did some interesting and cool things with a medicine ball 10 Clean 10 Thruster 5 Wall throw catch each side 5 Tosses W.O.D.: 15 min AMRAP 15 Chest to Bar Pull Ups 30 Seconds of Plank Hold No noodle back … Continue reading AMRAP C2B + Plank
Strength + HSPU, KTE, DB Cleans
Des was the coach today Warm up: Skip Rope Dynamics Group Warm up Flip from back to 10 plank elbows Run to wall 10 Frog jumps Flip from back to 10 plank elbows Run to wall _____ G I Jane (burpee pull ups) x 10 WOD: Buy In: Weighted Pull-Ups 75% x 3 - 10lbs. … Continue reading Strength + HSPU, KTE, DB Cleans
CrossFit HD
Sung was the coach and we began with some stretching and form on the squats. WOD: As many rounds as possible in 12 minutes of: 9 Bench Presses BW or %BW - (115lbs) 15 Thrusters 95/75 lbs - (75lbs.) 21 Dumbbell Rows 35/25 lbs - (35lbs.) Results: 3 rounds plus 9 bench presses + 2 … Continue reading CrossFit HD
Karen
Zach was the coach today. Warmed up with a 400 meter row then dynamics. Went over form and technique as wells as some great advice about approaching Karen. 150 wall balls 20lb Results: 11:15
Get you Pull Up by Men’s Health and Muscle and Fitness Magazines
I subscribe to Men's Health, Men's Journal, Men's Fitness and most recently Muscle & Fitness because some of the articles are truly interesting and helpful. I came upon the following and thought I would share them From Muscle & Fitness (this is an advertisement for bands but thought it would be useful) From Men's … Continue reading Get you Pull Up by Men’s Health and Muscle and Fitness Magazines
Noon at CrossFit Peachtree
Decided to do the noon WOD at Peachtree today. Mike was the coach. Warm Up: 400 meter run WOD: For Time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Clean + Thruster + Back Squat + Thruster Pull ups Sit ups Results: 23:24 NOTES: On the site, Rx was 135/95. I put 95lbs … Continue reading Noon at CrossFit Peachtree
Noon and 6:30 at CrossFit HD (4 WOD’s)
Kyle again was the coach Warm Up: 400 m row Dynamic Stretching For time: Run 400 Meters 40 Jumping pull-ups 40 Kettlebell swings, 1 pood Walking Lunge, 50 steps 40 Knees to elbows 40 Push press, 45 pounds 40 Back extensions 40 Wall ball shots, 20 pound ball 40 Burpees Run 400 Meters Results: 25:57 … Continue reading Noon and 6:30 at CrossFit HD (4 WOD’s)
Qwigi 