Monday
WOD:
5 rounds ( 1 min rest between each round)
shoulder press, 5
push press, 10
push jerk, 15
Post weight & time to comments
Sunday, May 31, 2009
Thursday, May 28, 2009
090529
Friday
WOD:
For Time:
1-2-3-4-5-6-7-8-9-10
Deadlift
Muscle-up (sub 2 dead hang pull-ups = 1 MU )
Post to comments
WOD:
For Time:
1-2-3-4-5-6-7-8-9-10
Deadlift
Muscle-up (sub 2 dead hang pull-ups = 1 MU )
Post to comments
Wednesday, May 27, 2009
Tuesday, May 26, 2009
090526
Tuesday
WOD: from HQ
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post to comments
WOD: from HQ
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post to comments
Friday, May 22, 2009
090522
Friday
WOD:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
WOD:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Wednesday, May 20, 2009
090521
Thursday
WOD: (HQ)
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
-This is a new one from HQ I believe you do 2 rounds of the first couplet before doing 2 rounds of the second. This is how I'd like CF York to do it in any case.
Post time to comments.
WOD: (HQ)
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
-This is a new one from HQ I believe you do 2 rounds of the first couplet before doing 2 rounds of the second. This is how I'd like CF York to do it in any case.
Post time to comments.
Tuesday, May 19, 2009
090519
Tuesday
WOD:
Double Unders, 100
Squat Clean 3/4 BW, 50
Handstand push-ups, 50
Double Unders, 100
Post to comments
WOD:
Double Unders, 100
Squat Clean 3/4 BW, 50
Handstand push-ups, 50
Double Unders, 100
Post to comments
Monday, May 18, 2009
090518
Monday
WOD: (from HQ)
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
WOD: (from HQ)
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Friday, May 15, 2009
Thursday, May 14, 2009
Wednesday, May 13, 2009
090513
Wednesday
WOD
3 rounds of
dumbbell row, 5/5
kb clean&press,10/10
kb swing, 30
sit up, 40
post to comments
WOD
3 rounds of
dumbbell row, 5/5
kb clean&press,10/10
kb swing, 30
sit up, 40
post to comments
Monday, May 11, 2009
Thursday, May 7, 2009
090507 & 090508
Thursday & Friday
WOD:
"Trainer's choice"
Let's think about the worse possible exercise or WOD for you and post them to the comments. It can be a single exercise or a combination of exercises. Chime in (I do have a plan).
I'll start : AMRAP 20 of 50 double-unders & max rep pull-up
WOD:
"Trainer's choice"
Let's think about the worse possible exercise or WOD for you and post them to the comments. It can be a single exercise or a combination of exercises. Chime in (I do have a plan).
I'll start : AMRAP 20 of 50 double-unders & max rep pull-up
Wednesday, May 6, 2009
Tuesday, May 5, 2009
Monday, May 4, 2009
Saturday, May 2, 2009
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