01 Dec 08
Monday
WOD

For Time:
3 rounds
21, 15, & 9
Double Under
Deadlift (225 men/155 women)
Wall-ball

28 Nov 08
Friday
WOD

3 rounds
21,15,9
Snatch (95lb/55lb)
Ring Dips

27 Nov 2008
Thursday
WOD
"Turkey Trot"
Tabata sprints
Tabata backward sprints
Tabata left carioca
Tabata right carioca
http://www.fitrex.com/fitness_info/exercise1361.html

The link shows a video of how to do the carioca.
This workout is for total distance covered for all 4 movements. Tabata=8 rounds of 20 work 10 seconds of rest.
Happy Thanksgiving!!

25 November 2008
Wednesday
WOD

For time:
20 rounds
5 pull-ups
10 push ups
15 squats

Can you break 15 minutes? Sounds almost like a challenge for the Space Monkey.

25 November 2008
Tuesday
WOD

Find your max for the following:
L-sit pull-ups
Deadlift

24 November 08
Monday
WOD

For Time:
3 Rounds
400 meter run
25 Slam Ball
12 Handstand Push-ups

21 Nov 08
Friday
WOD
For time:
5 Rounds
10 Box jump 24 inch box
10 Jumping pull-ups
10 Kettlebell swings 1 pood
10 Walking Lunge
10 Knees to elbows
10 Push press 45 pounds
10 Back extensions or Good mornings w/45lb bar
10 Wall ball shots 20 pound ball
10 Burpees
10 Double unders

Once your done you can have the weekend off.

20 Nov 08
Thursday

WOD
Row 2000 meters for time
Finish with 100 Rockers

19 Nov 08
Wed
WOD

For time:
2 rounds of 10,9,8,7,6,5,4,3,2,1
Pull-up
Push-up
Box Jump

Do 10 reps of each movement, then 9 reps of each movement, etc....
Once you finish 1 rep then you have completed one round. Start back over at 10 reps and for goodness sakes use a 24 inch box/tire for the box jumps.

18 Nov 08
Tuesday
WOD

Back Squat
5 rounds of 3 reps (as heavy as possible)

17 Nov 08
Monday

WOD

How many rounds can you do in 20 minutes?
400 meter run
20 pull-ups

14 Nov 08
Friday
WOD

Three rounds @ 95lbs men/65lbs women:
3 Snatch
3 OHS
3 C & J
3 Thruster
15 Pullups

13 Nov 08
Thursday
WOD

Weighted Pull-ups 5 sets of 3 reps
Weighted Bar Dips 5 sets of 3 reps


Each set will produce a score, add all the scores together of both the pullups and dips to get your total score.
example: 3 reps of 10 lbs = score 30lbs (5 sets of this example will give a score of 150)

12 Nov 08
Wed
WOD

3 Rounds

4oo meter run
25 KB swings (50lb men/35 pound women)
50 Ab mat sit-ups

11 Nov 08
Tuesday

WOD

Front squat

5 sets of 5 reps (go as heavy as possible each set)

Note: Christal the best article I could find with regards to CF and pregnancy is located here http://www.crossfitsandiego.com/more_crossfit_info/2007/03/pregnancy_cross.html
and
http://crossfitmom.com/

I hope this helps and congratulations.

10 Nov 08
Monday
WOD
We'll celebrate the "Vets" a day early.

11 Rounds of the following:

11 x Deadlift (Bodyweight)
11 x Pull-ups

07 Nov 08
Friday
WOD

Handstand Push-ups
Ring Dips
Push-ups

3 rounds of
21, 15, and 9

By the way I have enjoyed the interesting comments the last few days. For those who are interested I am going to attempt to make the Team 6 workout on Monday. Have a great weekend and hope to see you Monday. MP

06 Nov 08
Thursday
WOD

Round 1
1000 meter row
21 Thrusters
15 Slam Balls
9 Pull-ups

Round 2
500 meter row
9 thrusters
21 Slam Balls
15 Pull-ups

Round 3
250 meter row
15 Thrusters
9 Slam Balls
21 Pull-ups

Thrusters weight: 95lb men/ 65lb women

Breaking News

Early polls show that the "Hound" is taking it to the "Wabbitt" and does not appear to be willing to "spread the wealth". I say good on him, we don't need no stinking socialist at ECCF. Show no mercy "Hound" and check her birth certificate while your at it.

05 Nov 08
Wed
WOD
Hang Snatch
3 rounds of 3 reps as heavy as possible
Followed by 3 minutes of rest
Finish with the following:
3 x 400 meter sprints (rest 2 minutes between sprints)

04 Nov 08
Tuesday

WOD

5 rounds for time:
50ft X Overhead lunges with 45lb bar
12 Burpees

Showing Sarah the Ropes

No Pete, this is not exactly what we had in mind when we asked you to show Miss Sarah how things work around here...

These guys have started buddying around together - chasing deer, knocking on the neighbors doors for treats, digging for moles, and securing the sofa...nothing productive but at least they are becoming friends.

Nov 3 2008 Monday - WOD

Michael hard at work on his weekend "Honey-Do" list. Next weekend, I'll hide the sofa...

Nov 3rd
Monday
WOD

For Time:

100 L-Sit Pullups

Any hand placement is acceptable. Tips: remove your shoes, bands are allowed

By the way, Michael is on the road - he relayed the WOD to post for him. And no, I'm not "expecting". Although he says he is Ranger and Special Forces qualified, I think I may have to verify his records since he doesn't seem to be virile...vile maybe...
-KP