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formats

Wednesday 651

Published on March 31, 2010, by in WOD.

CrossFit:"Who has the best direct muscle stamina and greatest respiratory endurance?" Warm-up: JA's and 400 run. Strength: 2:00 of each of the following push-ups, pull-ups, sit-ups, see coaching notes. Endurance: 1-mile run and 2000 meter row. Pre-BUD/S:WIN!!!!!!!!!!!!!! for every rep or minute you get beat by on any exercise conduct 10-burpees box jumps. Coaching Notes: First you

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formats

Tuesday 650

Published on March 30, 2010, by in WOD.

CrossFit: Five rounds of 15-OH squats, 15-toes to bar and a stair climb. Warm-up: JA's, pass throughs, 25-OH Stick squats, 15-bar squats, 10-WW squats. 20 T2B. Level-3: Men 95lbs, Women 65lbs. Level-2: Men 80lbs, Women 55lbs. Level-1: Men 65lbs, Women 45lbs. Moms2B:  SUB knees to Elbows for T2B. CrossFit Kids: Leap Frogs: 45lbs. Tree Frogs:  15lbs. Tadpoles:  5lbs. Strength:

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formats

Monday 649

Published on March 29, 2010, by in WOD.

New I-Phone App that could save you money link CrossFit: Three rounds of  20-Thrusters and 800 runs. Warm-up: JA's, 800 run, 25-wall ball. Level-3: Men 115lbs Level-2: 105lbs Level-1: Men 75lbs, Women 55lbs. Moms2B and injured:  sub runs for 1000 m rows. CrossFit Kids: Super Frogs: Boys 65lbs, Girls 55lbs. Leap Frogs: 35lbs Tree Frogs:  15lbs, 500 row.

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formats

Sunday 648

Published on March 28, 2010, by in WOD.

Rest Day Ahh Tahitti, sometimes my job is very trying, Sofitel Hotel, Papiette, Tahitti    Yesterday's Results

 
formats

Saturday 647

Published on March 27, 2010, by in WOD.

CrossFit: 2 rounds 500 m Row, 15 Oh Squats 500 m Row, 15 Toes to Bars. Men 95lbs, Women 65lbs. Team: 0900 – Three rds, 15 thrusters and 100 meter sand bag run (upstairs, wall to wall). M135, W95. 1100 – 2 rounds for time of: 500 m Row, 15 Oh Squats 95/65 lbs, 500 m

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