Friday; April 1st, 2011

WOD

Push Press
1-1-1-1-1
Finding your one rep max
________________
5 rounds for reps:
1 minute of air squats
1 minute of pull-ups
1 minute of ring dips
1 minute of rest

"You could stick to singles.... or you could forget the time and get those doubles!"

March 31st, 2011; Thursday
WOD
5 rounds for time:
200 m run
25 Double Unders ( sub: 75 singles)
15 OH Walking lunges ( rx: 45/25 plate)
________________
8 minutes of alternating tabata:
abmat situps
abmat reverse situp

Games WOD Week 2: Time to Lift, push,and jump !

Games WOD: 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155/100)
12 Pushups
15 Box Jumps (24"/20")
Rock it Out!

"When you get to the end of your rope, tie a knot and hang on!"

WOD
For time:
400m run
21 reps of :
Thrusters (95/65)
Pullups
Situps
300 m run
15 reps of:
Thrusters
pullups
situps
200 m run
9 reps of :
Thrusters
Pullups
Situps
100 m
_________________
30 K2E

The Time Has Come to set your score! Who's Gonna make the " Leader Board"?

"Rest Later"

100 Burpees for time

We now have water available for sale! whoo hoo!
(oh and its Cold)

March 25th, 2011

CrossFit Games WOD 1.1

See how you stack up www. crossfitgames.com

10 minute AMRAP:
30 Double unders
15 Snatches

March 24th, 2011

WOD

5 Rounds of:
5 HSPU
10 Power cleans (135/95)
15 Burpees
20 KB Swings
25 Wall Balls
Exactly 3 minutes of rest in between rounds

March 23, 2011

WOD
"Nancy"
400m run
15 OHS (95/65)

March 22nd, 2011

Are you in?
Get Registered : http://www.survivewwiii.5.com/ 20 obstacles of HELL- I mean FUN! :))
May 1st, Sunday Wave 5 @ 10:00am in Orange, Texas. We will be carpooling.
Oh and  for Warm up the day before sprint tri. in Eunice 150m swim, 10 m bike, 2 m run
 ( april 30th)
Let's try something new, set some PR's, and break a few....Rock it out!

WOD

For Time:
45 Wall Balls
45 Pull ups
35 Wall Balls
35 Pull ups
25 Wall Balls
25 Pull ups

March 21st, 2011

WOD
4 rounds for time:
4 back squats (155/105)
8 C2B
-----------
No time:
3rounds of :
30 sit-ups
30 second plank hold

Great job Warriors it was a blast!

March 18th, 2011

" Winning isn't everything but the effort to win is"
AMRAP in 20 minutes of: 
400 meter run
Max Rep Pullups

 * Score: total amount of pullups*
______________________
30 K2E ( no time)

March 17th, 2011

WOD

800 Meter run
21-15-9 reps of:
overhead squat
ring dips
800 meter run
______________

March 16th, 2011

WOD
5 rounds for time:
10 hang power cleans from the ground
100ft walking lunge with kettlebell
10 burpees

March 15th, 2011

WOD
6 rounds for time:
12 thrusters
24 Wall balls

------------
30 sit-ups - no time

March 14th,2011

WOD
AMRAP in 20 minutes of:
6 deadlifts (Rx: 255/155)
7 pullups
10 KBS
200 meter run

March 11, 2011

WOD

Deadlift
3-3-2-1-1-1

AMRAP in 3 minutes of:
3 power cleans
6 push ups
9 air squats
1 minute rest
5 rounds

March 10th, 2011

We have dip bars!!!!
 WOD

5 rounds for time:

400 meter run
30 pushups
15 ring dips
_____________________
6 attempts at your fastest 10 slam balls

March 9th, 2011

"All it takes- is all you have"

WOD:
 oh the fun!......
20 minutes on the clock
1 rep of each exercise on minute 1
2 reps of each exercise on minute 2...etc.
Exercises:
Wall ball
KBS
Box Jump (sub step ups)
Push ups
_______________
8 minutes of Tabata situps

March 8th, 2011

"It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult." Seneca
WOD

21-15-9
Hang power cleans
Air squat
Pushups
____________
1 minute: max rep Push press
1 minute rest-3x
____________
50 Slam balls ( no time)

March 7th, 2011

" Strong People are harder to kill"
WOD
700 meter run (7 laps)
35 burpees
500 meter run (5 laps)
25 burpees
200 meter run (2 laps)
15 burpees
______________
30 Situps ( no time) then.....
______________
8 minute  tabata:
   -flutter kicks
   -plank holds