Kevin's WOD
400m sprint (my addition)
21-15-9
Wallballs 20/15
Burpees
Box Jumps
400m sprint
Post time to comments.
WOD
"Nancy"
5rds
400m Sprint
15 overhead squats 95/65#
Post times to comments:
WOD
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
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Compare times to: Monday (09-14-09)
WOD
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Endurance WOD:
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
: Jeff (back left with the CrossFit sweatshirt) and the rest of the Border Patrol team; showing off their 1st place medals at the "Light the Night" 5k. If you missed Jeff's post a few days ago, he set a PR on his 5k time doing CrossFit, and not the typical LSD (long slow distance) that most runners are accustom to. Great job guys!
WOD
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare results to: Wednesday (08-26-09)
Handstand Push-up Variations...[wmv]
Muscle-up/False Grip Demo...[wmv]
Kettlebell swings...[wmv][mov]
Endurance WOD:
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
Strength Component:
Back Squat: 5-5-5-5-5
WOD
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Event 5 announcement ... [wmv] [mov]
BrOPT - One More Rep ... [wmv] [mov]
WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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WOD
Deadlift 1-1-1-1-1-1-1 reps
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WOD
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Rope Climb Variations (Annie)...[wmv][mov]
WOD
"Lucky Number Sleven" - Mitch's WOD
-400m sprint-
7rds of:
11 Burpee pullups
11 Squats
11 Situps
11 Double Unders
-400m sprint-
For time:
