Tommy V
For time:
21 x Thrusters (115lb Barbell or 50lb Dumbbell)
9 x Rope climb (15 feet)
15 x Thrusters
6 x Rope climb
9 x Thrusters
3 x Rope climb
The red mark on the ropes in Hayes Gym is 15 feet. ACU or Warm up pants are authorized to prevent rope burn.
Post time to comments.
Check out this link. It's an article from May 2008 Muscle and Fitness Magazine.
http://www.muscleandfitness.com/training/157?page=1
Wednesday WOD
For weight:
Front Squat
5 x 5 x 5 x 5 x 5
Post loads to comments.
Send a note to Major Maxwell if you want a shirt.
Front Squat
5 x 5 x 5 x 5 x 5
Post loads to comments.
Send a note to Major Maxwell if you want a shirt.
Tuesday WOD
Murph
For time:
Run 1 mile then,
100 x Pull ups
200 x Push ups
300 x Squats
Run 1 mile.
Pull ups, push ups and squats can be done in any order as long as you complete the number of reps listed prior to running second mile.
Meet in '62 room for warm up. We will run the mile on the treadmills (use at least 1-2 degrees of incline) then move to Hayes gym for the pull ups, push ups, and squats and back to treadmills for final mile.
Post time to comments. If you run a different route than the treadmills post that as well.
For time:
Run 1 mile then,
100 x Pull ups
200 x Push ups
300 x Squats
Run 1 mile.
Pull ups, push ups and squats can be done in any order as long as you complete the number of reps listed prior to running second mile.
Meet in '62 room for warm up. We will run the mile on the treadmills (use at least 1-2 degrees of incline) then move to Hayes gym for the pull ups, push ups, and squats and back to treadmills for final mile.
Post time to comments. If you run a different route than the treadmills post that as well.
Monday WOD
"The Chief"
Max rounds in 3 minutes of:
3 x 135 pound Power cleans
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments.
Max rounds in 3 minutes of:
3 x 135 pound Power cleans
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments.
Friday WOD
Meet at the track.
"Sprint" Helen
Five rounds of:
Run 400m
12 x Ring Pull ups
21 x 55 lb Kettle bell swings
Rest 2 minutes between each round.
Your score is determined by your slowest round.
If you have rings, kettle bells, or dumb bells bring them with you to the track.
Post score to comments.
"Sprint" Helen
Five rounds of:
Run 400m
12 x Ring Pull ups
21 x 55 lb Kettle bell swings
Rest 2 minutes between each round.
Your score is determined by your slowest round.
If you have rings, kettle bells, or dumb bells bring them with you to the track.
Post score to comments.
Thursday WOD
Power Meeting
For Time:
115 lb Push press x 21-18-15-12-9-6-3
Burpee box jump x 3-6-9-12-15-18-21
Alternate between exercises. For example first round is 21 x PP/3 x BBJ, second round 18 x PP/6 x BBJ etc...
Post time to comments.
For Time:
115 lb Push press x 21-18-15-12-9-6-3
Burpee box jump x 3-6-9-12-15-18-21
Alternate between exercises. For example first round is 21 x PP/3 x BBJ, second round 18 x PP/6 x BBJ etc...
Post time to comments.
Wednesday WOD
For time:
Run 5k.
Post time to comments.
Compare to: http://crossfitwestpoint.blogspot.com/2008/09/monday-wod_28.html
Run 5k.
Post time to comments.
Compare to: http://crossfitwestpoint.blogspot.com/2008/09/monday-wod_28.html
Tuesday WOD
Isabel
For Time:
135 lb Snatch x 30 reps
Use the weight that you need to use to complete the workout.
Post time and load to comments.
Add the Burgener Warm up with a 45lb bar (see video link below) to regular warm up.
http://media.crossfit.com/cf-video/CrossFit_BurgCleanInstruction1.mov
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
For Time:
135 lb Snatch x 30 reps
Use the weight that you need to use to complete the workout.
Post time and load to comments.
Add the Burgener Warm up with a 45lb bar (see video link below) to regular warm up.
http://media.crossfit.com/cf-video/CrossFit_BurgCleanInstruction1.mov
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
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