Every Day Fitness

Tabata Something Else

2010-02-27T14:22:00.002-05:00

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

6, 15, 6, 8, 11 Total 46

Med Ball

2010-02-25T07:24:00.003-05:00

Work out

Repeat as many rounds as possible for 20min

5/5 Plyo Push-up

10 Wall Ball

10 Each side Russian twist

10 Ball Slams

Rounds complete 10 + 5/5 push ups, 10 Wall balls

Bag ol $h!t 2/17

2010-02-17T08:42:00.002-05:00

I am such a shit bag lazy ass

WOD 21, 15, 9 Reps

Dead lift (225#)

Ring Dips

Box Jumps (24 inch)

Knees to elbows

Time 10:37 old time 12:18 on 12/06 then trow up in your mouth

I am back

2010-01-30T18:27:00.000-05:00

WOD

ROW 500 Meters

21 reps

Dead Lift (225#)

Knees to Elbows

Wall Ball (20# 10 ft)

ROW 750 Meters

15 reps

Dead Lift (225#)

Knees to Elbows

Wall Ball (20# 10 ft)

ROW 1000 Meters

09 reps

Dead Lift (225#)

Knees to Elbows

Wall Ball (20# 10 ft)

Time 17:22 Old pr 18:22

Lawn Chair 12/21

2009-12-21T18:55:00.003-05:00

Folded

5 Rounds

20 Thrusters (95#)

15 Burpee Pull-ups

20 Sumo Dead Lift High Pull (95#)

Time 40:21

Clearing my head 12/20

2009-12-20T20:05:00.003-05:00

Went for a run to clear my head. My Fitness is now my Therapy.

RUN for 43:00 Min

Keeping my head up 12/19

2009-12-19T20:52:00.004-05:00

I am so happy to have my fitness to fall back on to keep me positive

I did the Crossfit K-Town 12 Days of Christmas work out good times had by all

Start at the run after each exercise is complete and rotate until all exercises are complete. The run will be done 12 times, Thrusters 11 and so on.

1 Run around Building with 50# Kettle bell

2 rep Kettle bell Thuster (2x 50#)

3 rep Double Unders

4 rep Burpees

5 rep Sit-ups

6 rep Kettle bell Push press (2 x 50#)

7 rep Sumo Dead Lift (50#)

8 rep Kettle bell swings (50#)

9 rep Box step ups (24in)

10 rep Mountain climbers

11 rep Kettle bell squats (50#)

12 rep Squat jumps (45#)

Time Over 35 Min I was sand bagging

It is what it is 12/18

2009-12-18T13:23:00.006-05:00

Life is what it is and right now it sucks

WOD Kelly done @ Crossfit K-Town again great staff letting me program my own pain.

Complete for time

50, 40, 30, 20, 10 Reps

Double Unders

GHD Sit-ups (I know it calls for regular sit-up but i like to punish my self)

Time 11:23

Two a day 12/17

2009-12-17T20:31:00.004-05:00

Checked out another CF box again great people great facility.

WOD @ Crossfit K town

Kettel bell FRAN

21, 15, 9

Thrusters 50# KB x2

Pull-ups

Time 7:03

WOD @ Crossfit Knoxville

Josh

21 Over head squats (95#)

42 Pull-ups

15 Over head squats

30 Pull-ups

9 Over head squats

18 Pull-ups

Time 8:55

My Therapy 12/16

2009-12-16T21:09:00.003-05:00

WOD : Tabata

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Dead Lift (135#)

Med Ball Slams (12#) Therapy

Reps Who cares I just needed to work out some issues.

Training on the road 12/15

2009-12-15T19:51:00.003-05:00

Visiting my family in Tennessee. Found an excellent facility good trainers and they smoked my ass.

WOD Complete for time

Row 1000 Meters

21, 15, 9 reps of the following

Pull-ups

Kettle bell snatch (55#)

Dumb bell squat cleans (2 x 40#) NO FUN

Row 1000 Meters

Time: 28:30 of pain

Turkish get-ups 12/12

2009-12-12T11:37:00.001-05:00

The WOD: 5 rounds

10 Over head squats 95#

10 burpee pull-ups

5l/5r Turkish get ups 55#

Time: 23:13 old time 24:54

Army Strong 12/11

2009-12-11T22:24:00.004-05:00

WOD 5 Rounds

10L/10R Kettle bell snatch (55#)

15 Ring Push-ups

20 Knees to Elbows

Time 18:30 I am Army Strong

fight Gone Bad (modified) 12/10

2009-12-10T20:10:00.005-05:00

Had to modify this a bit my C-2 went Tango Uniform

Three Rounds

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) NO JOY Modify with Pull-ups

REST 1 MIN

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score 306 Replaced the row with pull-ups

12/8

2009-12-08T20:33:00.003-05:00

WOD AMRAP 20 Min

10 reps Sumo Dead lift (95#)

10/10 Russian Twist (20#)

10 Burpees

Rounds 9 +10 Sumo, 10/10 russian twist

10 rounds 20:41

Back Squats 12/07

2009-12-07T16:31:00.002-05:00

WOD 5 Rounds

Row 500 Meters

10 reps Back Squat (Body Weight 205#)

Time 18:28

Back Home 12/06

2009-12-06T20:20:00.004-05:00

Welcome home to me this was supposed to be easy it wasn't

WOD 21, 15, 9 Reps

Dead lift (225#)

Ring Dips

Box Jumps (24 inch)

Knees to elbows

Time 12:18 then trow up in your mouth

The Day After 11/27

2009-11-27T19:26:00.002-05:00

WOD 5 rounds

5L/5R Turkish get ups (55#)

10 Sumo Dead lifts (95#)

15 Box Jumps (24 in)

Time 22:56

Christmas Eve WOD on Thanks Giving Eve

2009-11-25T19:07:00.002-05:00

I did this last year on Christmas Eve

The WOD: Complete reps for time

21, 15, 15, 9.

Uneven Push-ups example above (21 reps L side 21 reps R side Same on the 15's & 9 reps)

Pull-ups

Burpees

Ready Go

Time 12:04 I did this a year ago in 13:26 It still hurt me

My Legs 11/24

2009-11-24T17:06:00.002-05:00

My Legs are sore from two days ago.

WOD 3 rounds

40 Push press (65#)

30 Kettle Bell Swing (35#)

20 Rig Dips

10 Double Unders

Time 10:57 I was Gluten for punishment and did an extra round

4 rounds 16:44

Main Page WOD

2009-11-22T20:30:00.004-05:00

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps (205#)

Completed 4 rounds + 10 Burpees

11/19

2009-11-20T18:10:00.005-05:00

WOD

ROW 500 Meters

21 reps

Dead Lift (225#)

Knees to Elbows

Wall Ball (20# 10 ft)

ROW 750 Meters

15 reps

Dead Lift (225#)

Knees to Elbows

Wall Ball (20# 10 ft)

ROW 1000 Meters

09 reps

Dead Lift (225#)

Knees to Elbows

Wall Ball (20# 10 ft)

Time 18:22

11/18

2009-11-18T19:49:00.001-05:00

WOD 5 rounds

10 Thruster (95#)

10 Med Ball Cleans (20#)

10 Ring Dips

10 Box Jumps (24 Inch)

Time 14:29

Eva 11/16

2009-11-16T18:34:00.002-05:00

My impromptu 70# KB this work out was brutal.

5 Rounds

Run 800 Meters

30 reps Kettle bell swing (70#)

30 reps Pull-ups

Time 49:30

Cindy 11/14

2009-11-14T12:58:00.001-05:00

As many rounds as possible 20 Min

5 Pull-Ups

10 Push-ups

15 Squats

Completed 22+5 Pull-ups

11/12

2009-11-13T09:34:00.002-05:00

Still out and about found a gym

As Many Rounds As Possible in 20 Min

5 Burpees

10 Dumb Bell Push Press (2x 30#)

15 Squats

Rounds Complete @ 7,000 ft elevation 13+5Burpees Completed 14 rounds 20:35

No Gym 11/10

2009-11-10T20:39:00.001-05:00

No gym available so

100 Push-ups

100 Sit-ups

100 Squats

Time 9:02

11/08

2009-11-08T19:58:00.002-05:00

Crazy 11/04

2009-11-04T19:01:00.002-05:00

WOD: 5 rounds

10 reps Burpees

15 reps Thruster (95#)

20 Steps Weighted Lunge (60#)

Time: 18:31

11/03

2009-11-03T23:35:00.001-05:00

WOD 5 rounds

20 Box Jumps (24in)

20 H2H Kettle bell swings (35#)

20 Russian twist (20#)

Row 500 Meters

Time 26:12

Not a morning person 9/2

2009-11-02T09:16:00.002-05:00

I had a hard time finding my motivation this AM

WOD Complete for time

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

Time : 35:00 I am not a morning person

10/29

2009-10-30T15:10:00.002-04:00

5 Rounds

10 reps Over Head Squat (115#)

10 Windshield wipers

5L/5R Turkish Get Ups (55#)

Time 27:42

HAWG's 300 10/28

2009-10-28T18:53:00.002-04:00

GET SOME

10/27

2009-10-27T15:53:00.002-04:00

RUN 10/26

2009-10-26T17:52:00.003-04:00

RUN 5 K

Time: 25:18

Row 10/23

2009-10-24T10:25:00.001-04:00

WOD: ROW for 30 min

Distance 7,513

Freddy's Revenge 10/20

2009-10-20T16:55:00.002-04:00

The WOD: 5 rounds for time

5 reps Over head press (Press, Push press, Push Jerk. How ever you can get it up) 185#

1o reps Burpees

Ready GO

Time: 9:05

Helen + 1 10/19

2009-10-19T15:25:00.003-04:00

This sucked after a Saturday of hard drinking

WOD 3 + 1 rounds

400 Meter run

21 KB swings (24kg)

12 Pull-ups

Time @ 3 rounds 9:55 @ 4 rounds 13:39

Repeat 10/17

2009-10-17T12:20:00.001-04:00

The WOD for time
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Ready Go
Time: 12:50 new PR Old PR 14:00

Two for the price of One 10/16

2009-10-16T15:58:00.004-04:00

I started this one a little on the heavy side so I broke it up in to two parts before it broke my back.

Melted

2009-10-15T17:04:00.003-04:00

The WOD: Complete REPs for time

50, 40, 30, 20, 10.

Double Unders

Push-Ups

Sit-Ups

Time 12:15

No Fun 10/13

2009-10-13T15:52:00.002-04:00

3 rounds

40 reps Push press 65/45#

30 reps Squats

20 reps Ring Dips

10 reps Double unders

Time 15:49 I got gassed

Main Page WOD 10/12

2009-10-12T17:44:00.001-04:00

May 25, 2004

TUESDAY

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Rounds complete 4 pull -up short of 5 rounds

5 KM 10/11

2009-10-12T09:24:00.001-04:00

Run 5,000 meters

Time 25:13

Back Home 10/09

2009-10-11T14:30:00.003-04:00

Ok time to get back in the posting

WOD 5 Rounds

10 Pull-ups

5L/5R Turkish Get ups (55#)

10 Over Head Squats (95#)

10R/10L One arm Kettle bell swings (55#)

Time 28:33

8/29

2009-08-29T11:52:00.002-04:00

The WOD: Complete for time

30 cal row or run
5 DB push press (50% BW)
25 cal row or run
10 DB push press (50% BW)
20 cal row or run
15 DB push press (50% BW)
15 cal row or run
20 DB push press (50% BW)
10 cal row or run
25 DB push press (50% BW)
5 cal row or run
30 DB push press (50% BW)

Time:16:43

Main Page Again

2009-08-25T15:35:00.003-04:00

Main Page WOD AMRAP

20 min

5 reps Thruster 95#

7 reps Hang Cleans 95#

10 reps Sumo Dead Lift 95#

Rounds complete 7 + 5 thruster, 1 clean

Cindy 8/24

2009-08-24T11:54:00.001-04:00

WOD AMRAP 20 min

5 Pull-ups

10 Push-ups

15 squats

rounds completed 23+ 4 pul-ups

Lunge's 8/23

2009-08-23T16:00:00.003-04:00

WOD 5 Rounds at the hottest part of the day 117 degrees

50 ft Overhead walking lunge 45# barbell.

21 reps burpees

Time 12:53

Murph 8/20

2009-08-21T05:32:00.003-04:00

Complete with body armor.

1 mile run

100 Pull-ups

200 Push-ups

300 Squats

1 mile run

Time 1 hour 2 minutes 14 seconds

5 KM 8/19

2009-08-20T07:19:00.001-04:00

WOD

Run 5000 Meters

Time 25:49 @ 110 degrees

Tribute WOD 8/18

2009-08-18T14:50:00.003-04:00

Oakland PD Tribute Work out

Complete the following twice for time:

20 pull-ups
20 push-ups
20 Abmat sit-ups
20 squats
Run 400m with 20# medball
20 burpees
20 box jumps (20")
20 walking lunge steps
20 push press (75#/55#)
Run 400m with 20# medball

Time 24:46 new PR old time 29:47

8/16

2009-08-17T12:48:00.002-04:00

The WOD:

4 Rounds

25 Double unders

25 Push-ups

25 Squats

25 Knees to elbows

Time 13:30

Fight gone horable 8/15

2009-08-16T07:23:00.002-04:00

WOD same as fight gone bad one min at each station clock dose not stop one min rest between rounds every rep,step,and flip counts as one point.
3 rounds
Tire flip 260# tire
Walking lunge
Dumb bell swing 50#
Burpees
Dumb bell push press 25# each arm
Score 351

running 8/12 rowing 8/14

2009-08-16T07:16:00.002-04:00

8/12 WOD: Pulled from Main page
4 Rounds
Run 800 M
rest as needed between rounds
1. 3:22
2 3:53 (forgot to hit the stop button)
3. 3:33
4. 3:42

8/14 WOD
115# Thrusters Row meters
10 rep row100
9 rep row 200
8 rep row 300
7 rep row 400
6 rep row 500p
5 rep roe 600
4 rep row 700
3 rep row 800
2 rep row 900
1 rep row 1000
Time : 34:59

FUN Day (not) 8/11

2009-08-12T05:37:00.001-04:00

The WOD

4 rounds

25 Thrusters 65#

25 Box Jumps 24in

50 Hand 2 Hand Kettle bell swings 12 KG

Time 25:35

Deads

2009-08-10T16:35:00.002-04:00

The WOD

10 Rounds for time

15 reps Deadlift (135#)

15 Push-ups

Time 11:27

calculations curtsy of Catalyst Athletics

Height
177.8 cm
70 in

Bodyweight
92.99 kg
205 lb

Movements

Deadlift
Reps - 15
Travel, Body - 0.39 meters
Work, Body - 3970.83 joules
Travel, Weight - 0.6 meters
Work, Weight - 5404.32 joules
Total Work - 9375.15 joules

Push-up
Reps - 15
Travel, Body - 0.37 meters
Work, Body - 4991.38 joules
Total Work - 4991.38 joules

Duration
11:27
687 seconds

Work Performed
14366.53 joules
1464.96 kg-m
10596.75 ft-lbs

Power Output
20.91 watts
0.03 horsepower
15.42 ft-lbs/sec

Heat Exhaustion

2009-08-09T08:16:00.003-04:00

5 rounds

10 Over head squats 95#

15 Ring dips

20 Wall Ball 20 # @ 10 ft

25 Double under

Time 24:50

Back to Training

2009-08-07T10:44:00.004-04:00

Getting back in to training

Thursday

WOD

3 rounds

Run 400 M

21 Dumb bell swings 55#

12 Pull-ups

Time 11:16

Friday

WOD

3 rounds

Row 500 M

21 Burpees

Run 400 M

Time 19:13

Fight Gone Bad

2009-07-23T19:32:00.002-04:00

"FIGHT GONE BAD"

Three Rounds

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Score 258

Back Squats

2009-07-17T20:59:00.002-04:00

100 Back squats for time (205#)

Time 19:47

Grace

2009-07-12T13:23:00.001-04:00

Grace 30 Clean Jerk 135#

Time :3:30

5 KM with 20# vest

2009-07-12T13:14:00.008-04:00

Run 5K with 20# vest

Time 30 min average hart rate 161 BMP max hart rate 176 BPM

Rowing

2009-07-11T18:40:00.002-04:00

Ok this one is a repeat of a workout I did in before,

The WOD: Complete for time

Row 1000 Meters

25 K2E (knees to elbows)

Row 750 Meters

25 Pull-ups

Row 500 Meters

25 K2E

Row 250 Meters

25 Pull-ups

Ready GO

TIME: NEW PR 16:44

I am still lazy

2009-07-09T11:11:00.004-04:00

I am still working out hit and miss its difficult to get motivated

5 Rounds
10 reps thruster (95/65#)
10 reps Sumo dead lift (95/65#)
10 Burpees

Time 13:10

Lazy

2009-07-07T06:24:00.002-04:00

Bad start after the 4th

WOD: 4 rounds

Sprint 150 Meters

25 Kettle bell swings (24Kg)

25 Wall ball Shots (20# 10 ft)

Time 17:09

Back to Work

2009-06-30T23:45:00.002-04:00

The WOD:

5 rounds

5L/5R Kettle bell snatch (24Kg)

10 Over head squats (95#)

10 Burpees

Time: 12:17

KB Fran

2009-06-25T05:36:00.003-04:00

This is going to be no fun at all.

The WOD: Complete for time

REPs 21, 15, 9

Kettle bell thruster 24KG or 110# total

Pull-ups

Time 8:04 @ 6K elevation as well as new PR old PR 8:44

Tire flips

2009-06-25T05:26:00.003-04:00

Tire flips back at 6000 ft EL

The WOD AMRAP 20 Min

Flip a 250# tire 100 m

5L/5R Kettle bell snatch 24 kg

Sprint 100 m

10 Push-ups

Sprint 100m

Flip tire 100m and repeat

Main Page again

2009-06-22T13:58:00.002-04:00

The WOD: Complete for time

50 Wall Ball

50 Pull-ups

35 Wall Ball

35 Pull-ups

20 Wall Ball

20 Pull-ups

Time: 13:38

Turkish get-ups

2009-06-21T13:38:00.003-04:00

The WOD: 5 rounds

10 Over head squats 95#

10 burpee pull-ups

5l/5r Turkish get ups 55#

Time: 24:54

I am lazy

2009-06-20T03:08:00.002-04:00

My Programing is lazy I pull this one from the main page as well

AMRAP 20 min

5 Hand stand push-ups

10 Bench press (135#)

15 Push press (95#)

20 Ring dips

Rounds complete: 4+ 5 HSPU, 10 bench, 15 Push press, 7 ring dips. Almost 5 rounds

Main Page WOD

2009-06-18T12:31:00.002-04:00

I pulled this from the main page its very deceiving looks easy right NOT

5 rounds

21 reps Thruster (75#)

21 Double unders

Time: 11:33

Row 5K

2009-06-16T14:06:00.001-04:00

The WOD

Row 5000 meters for time

Time 19:17

Varied and Random

2009-06-15T13:49:00.003-04:00

The WOD: Complete for time

100ft lunge

21 Pull-ups

21 Sit-ups

100ft lunge

18 Pull-ups

18 Sit-ups

100ft lunge

15 Pull-ups

15 Sit-ups

100ft lunge

12 Pull-ups

12 Sit-ups

100ft lunge

9 Pull-ups

9 Sit-ups

100ft lunge

6 Pull-ups

6 Sit-ups

Time: 12:24

New Stuff

2009-06-14T10:37:00.005-04:00

The WOD: 5 rounds

30 H2H Kettle bell swings (24Kg)

15 Ring dips

20 Windshield washers(left to right is one rep)

25 Double unders

Time: 24:34

Met-Con

2009-06-12T08:40:00.001-04:00

The WOD: 3 Rounds

500 Meter row

21 Burpees

400 Meter run

Time: 19:32

The Bear

2009-06-12T08:37:00.001-04:00

The WOD: The BEAR
5 rounds

7 reps of the following sequence is 1 round.

Power clean

Front squat

Push press

Back squat

Push press

NO RESTING during the round. Keep weight manageable.

Rest as needed between rounds.

Post loads in comments.

Ready GO

Round 1: 75#

Round 2: 95#

Round 3: 115#

Round 4: 135#

Round 5: 145#

Row

2009-06-10T08:30:00.003-04:00

The WOD: Complete for time

Time:16:57 New PR Old PR 18:01

RUN

2009-06-09T01:28:00.002-04:00

The WOD:

Run 30 min

oh my aching back

2009-06-07T09:57:00.002-04:00

The WOD 10 Rounds

15 reps Dead lift (135#)

15 reps Push-ups

Time 10:30 calculations curtsy of Catalyst Athletics

Height
175.26 cm
69 in

Bodyweight
90.72 kg
200 lb

Movements

Deadlift
Reps - 150
Travel, Body - 0.38 meters
Work, Body - 37746.44 joules
Travel, Weight - 0.59 meters
Work, Weight - 53142.48 joules
Total Work - 90888.92 joules

Push-up
Reps - 150
Travel, Body - 0.36 meters
Work, Body - 47380.27 joules
Total Work - 47380.27 joules

Duration
10:30
630 seconds

Work Performed
138269.19 joules
14099.31 kg-m
101987.35 ft-lbs

Power Output
219.47 watts
0.3 horsepower
161.87 ft-lbs/sec

Chelsea

2009-06-06T08:36:00.002-04:00

I hate this one it makes me want to be a quitter but I powered thru it.

The WOD: Complete one round every minute on the minute for 30 minutes

5 Pull-ups

10 Push-ups

15 Squats

Broke Down

2009-06-04T10:22:00.002-04:00

This work out broke me down like a shot gun.
The WOD 5 rounds

20 reps Thruster (95#)

15 reps Burpee Pull-ups

20 Sumo Dead lift (95#)

Time: 42:04 Then throw up a little in your mouth

Pull-Ups

2009-06-03T13:03:00.004-04:00

No way to do this as RX I have to drop off of the bar between pull-up types.

The WOD: 10 rounds

3 weighted Pull-ups (45#)

5 Strict Pull-Ups

7 Kipping Pull-ups

Time: 23:23 Old PR 27:59

Run/Squat

2009-06-02T09:22:00.003-04:00

WOD: 4 rounds

Run 400M

50 reps Squat

Time: 13:47

Old School

2009-05-31T07:50:00.002-04:00

I added an old school body building exercise in this work out. It is still a some what functional movement.

WOD: AMRAP 20 min

5 Reps Bent-over row (body weight)

10 Reps Over head squat (95#)

15 Reps clapping push-up

20 Reps Russian twist (18# med ball)

Rounds complete: 6 + 5 rows, 8 OHS. Finished number 7 in 21:58

Bench press

2009-05-30T05:40:00.002-04:00

The WOD:

Row 500M

30 Reps Body weight Bench press (205#)

Row 1000M

20 Reps (BW) Bench

Row 2000M

10 Reps (BW) Bench

Time: 29:09

Filthy 50

2009-05-29T09:57:00.004-04:00

The Filthy 50

50 Box Jumps (20 inch)
50 Jumping Pull-ups
50 Kettle Bell Swings (35#)
50 Steps walking lunge
50 Knees to elbows
50 Push press (45#)

50 Back Extent ions
50 Wall Balls (20# 10ft)
50 Burpees
50 Double unders

Ready Go

Time: 30:41

Easy Day

2009-05-27T13:02:00.001-04:00

The WOD: 5 rounds

10 Over head squats (95#)

10 Sumo Dead lift (95#)

Time: 7:56

Co-worker work out

2009-05-25T12:17:00.003-04:00

This one was designed by one of my comrades. After all was said and done I was a bit gassed.

The WOD: 4 rounds

25 Wall Balls (18# that's all I have to work with)

25 Plyo Push-ups

25 Bosu Ball sit-ups ( I know they are gay)

25 burpees

Time: 26:23

Folded

2009-05-24T08:51:00.003-04:00

This one folded me like a lawn chair

WOD: 5 rounds

5L/5R Turkish get ups (24Kg)

15 Ring dips

20 Plyo Push-ups

25 Double unders

Time: 34:50

The 300

2009-05-21T13:43:00.004-04:00

The WOD 300

25 Pull-ups

50 Dead lift (135#)

50 Push-ups

50 Box Jumps 24 in

50 Floor wipers (135#)

50R/50L single arm dumbbell clean press (35#)

25 Pull-ups

Time: 26:57

Daniel

2009-05-20T08:39:00.000-04:00

The Work Out

Complete for time

50 Pull-ups

Run 400M

21 reps Thruster (95#)

Run 800M

21 reps Thruster

Run 400M

50 Pull-ups

Time: 20:14

Home Gym

2009-05-18T10:33:00.002-04:00

Home Gym CrossFit Winchester WOD

4 Rounds
25 Box Jumps 20 in
25 Wall Ball 18# 10 ft
25 Floor wipers 135# Barbell
25 Kettle bell Sumo dead lift 32Kg
Time: 25:51

Main Page WOD

2009-05-17T08:58:00.002-04:00

THE WOD:

4 Rounds

100 ft Weighted walking lunge 30# dumb bell in each hand

30 reps 24 in Box jumps

20 reps Weighted Pull-ups 30#

Time 29:59

Diane

2009-05-16T03:26:00.003-04:00

Wow I was super slow on this one. No excuses just being damn lazy.

The WOD: Diane

Complete reps 21, 15, 09

225# Dead lift

Handstand Push-ups

Time 11:49

Round Two

Row 4 each 500 meter intervals

1st 500 1:34

2nd 500 1:46

3rd 500 1:46

4th 500 1:47

Fran (May 14)

2009-05-14T08:42:00.003-04:00

I HATE Fran

WOD FRAN

Complete reps for time

21, 15, 09

Thrusters

Pull-ups

Time: New PR 4:22

5 KM

2009-05-13T07:19:00.002-04:00

I haven't done this in quite some time

The WOD

Run 5 KM

Time 25:14

Shaky internet

2009-05-12T12:35:00.002-04:00

The Internet has been down for the past three days so here is the work I have done

Sunday WOD

5L/5R Turkish get ups (24Kg)

12 Pull-ups

10 Burpees

20 sit-ups

Time 27:06

Monday Rest

Tuesday WOD

25 Kettle bell swings (32Kg)

25 Back extensions

25 Knees to elbows

Time 32:04

The Last Ascent

2009-05-09T12:03:00.001-04:00

The WOD: Complete for time:

5, 10, 15 reps

Back Squat (225#)

Box Jumps

Time: 6:28