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formats

Wednesday 530

Published on December 2, 2009, by in WOD.

Ft. Hood Donations CrossFit: Five rounds of 10-push press, 10-push-ups, 400 m run. Warm-up: 800 run, three rounds of :15 second HS and plank holds, broomstick work, bar work. Level-3: 50% BW, DB Push-ups. Level-2: 40% BW, DB Push-ups. Level-1: 30% BW, 10-male push-ups. CrossFit Kids: Super Frogs: Boys 55lbs, Girls 35lbs Leap Frogs: 35lbs. Tree Frogs: Four

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formats

Tuesday 529

Published on December 1, 2009, by in WOD.

Ft. Hood Donations CrossFit:Endurance then 21-15-9 of Dead-lifts and Pull-ups, then Strength. Warm-up: JA's, 25-OH Squats, 20-Box Jumps, 20-Wall Ball, rope climb. Level-3: Body weight dead-lifts.  Level-2: 75% body weight dead-lifts. Level-1: 50% body weight dead-lifts. CrossFit Kids: Super Frogs: 75% BW Leap Frogs: 50% BW Tree Frogs:30lb KB Tadpoles:15lb KB Strength: 5 x 5 Shoulder Presses at 50-75% of

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formats

Monday 528

Published on November 30, 2009, by in WOD.

Ft. Hood Donations CrossFit: Every min on the min for 10:00 minutes, conduct 5 reps of the following, Front Squats, OH Squats, Back Squats. Then endurance. Warm-up: JA's, 5:00 JR, 25 Broomstick squats of each, Five rounds of 5-wall ball and 5 push-ups. Level-3: 50% BW Level-2: 35% BW Level-1: 25% BW CrossFit Kids: Super Frogs:

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formats

Sunday 527

Published on November 29, 2009, by in WOD.

Ft. Hood Donations Endurance: 2-mile swim or :30 minutes of Leap Frog with your kids.

 
formats

Saturday 526

Published on November 28, 2009, by in WOD.

Ft. Hood Dontations CrossFit: AMRAP in 20:00 of 10-atomic situps, 20 leg-levers, 30 flutter kicks. Strength: 25-pistols each leg. Endurance: 20-40 meter sprints, :30 seconds rest. Leading from the front, of 130 participants, Janice finished 1st, Daniel 3rd and Steve 7th.