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formats

Saturday 626

Published on March 6, 2010, by in WOD.

 "Teams and Sh*t" You and your swim buddy will conduct the following resupply mission for your men in the field. This resupply mission will take you three trips to complete. Time is the essence as this gear is mission critical. The success of this mission depends on the speed of your transport. You will need to

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formats

Friday 625

Published on March 5, 2010, by in WOD.

CrossFit: Four rounds of 400 meter run and squats. Warm-up: JA's, 800 run, 25-box jumps. Level-2 & 3: 50 squats per round.   Level-1:  30-squats per round. Moms2B and injured:  500 rows, 25-squats per round. CrossFit Kids: Tree Frogs:   200 runs, 25-squats. Tadpoles:  100 runs, 15-squats. Strength: 10 x 10, 75lb thrusters, 2:00 rest. Endurance: 10K run or 50-mile bike ride. Pre-BUD/S:

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formats

Thursday 624

Published on March 4, 2010, by in WOD.

CrossFit: "GI Jane", 100-burpee pull-ups. Warm-up: JA's,  Level-3: With Body Armor or 20lb vest. No Levi you can't wear Janice's. Level 2:  Unassisted, do not use boxes, stack plates and jump. Level-1:  75 burpee assisted pull-ups. Moms2B and injured: 50-seated to stand-up pull-ups. Cross feet when sitting and standing. CrossFit Kids: Tree Frogs: Kellan and Taylor 100, all other's

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formats

Wednesday 623

Published on March 3, 2010, by in WOD.

CrossFit: Endurance then Strength. Warm-up: JA's, 1-mile run, 25-wall ball. Strength: 5 x 5 Heavy back squats. Endurance: 20-40 meter sprints, :30 seconds rest. Pre-BUD/S: AM – Strength (10 sets at 135) and Endurance, each sprint must be under 5.5 seconds or you owe 5-burpees during rest period. PM – 10k run, 100-pull-ups, 200-pushups, 300-situps. So you

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formats

Tuesday 622

Published on March 2, 2010, by in WOD.

CrossFit: Deadlifts, situps, 400 runs after each set. 10/10, 8/20, 6/30, 4/40, 2/50. Warm-up: JA's, 800 run, 20 reps of each, med ball, bar, 50% working weight deadlifts, toes to bar. Level-3: Men 225, Ladies 135, GHD sit-ups. Level 2: Men 185lbs, Ladies 105lbs. Butterfly. Level-1: Men 95lbs, Ladies 65lbs. Butterfly. Moms2B and injured:  5rds of 10-deadlifts,

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