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formats

Friday 525

Published on November 27, 2009, by in WOD.

Ft. Hood Donations CrossFit: 10 rounds of 10-push-ups, 15-sit-ups, 20-lunges. Strength: 25-Handstand push-ups. Endurance: 3-mile jog. Pain is the greatest teacher. Yesterdays Results    

 
formats

Wednesday 523

Published on November 25, 2009, by in WOD.

Ft. Hood Donations CrossFit: Weight Lifting Level 1-4 strength testing.   Warm-up: JA's, 25-OH Squats, 25-Wall ball, 5:00 minutes of prep lifts before max effort. Back Squat: Minimum standards, L1 0-BW, L2-BW, L3 1.5x BW, L4 2x BW. Shoulder Press: MS,  L1 1/4 BW, L2 1/2 BW, L3 3/4 BW, L4 BW. Dead-Lift: MS, L1

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formats

Tuesday 522

Published on November 24, 2009, by in WOD.

CrossFit:Monostructural Level 1-4 Speed Training Warm-up: 5:00 JR, 100 meter jog, 400 meter run, 100 meter sprint, 500 meter row. 400 meter run: Minimum standards, Level-1 2:04, Level-2 1:34, Level-3 1:19, Level-4 1:04. 500 meter row: MS, L1-M 1:55 W 2:20, L2-M 1:45 W 2:00, L3-M 1:32, W 1:50, L-4 M1:25 W 1:40 800 meter run: MS, Level-1 4:20,

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formats

Monday 521

Published on November 23, 2009, by in WOD.

CrossFit: Gymnastics Strength, Level 1-4 testing. Warm-up:JA's, 20 of each of the following, OH squats, push-ups, sit-ups, pull-ups, box jumps. Squats or Pistols: Hip must travel below knee line and hips must be at full extension in standing position. Minimum standards – Level-1 = 50, Level-2 = 100, Level-3 = 10 each leg, Level-4 = 25

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formats

Sunday 520

Published on November 22, 2009, by in WOD.

Gym open from 11-12 Rowing Chelsea, AMRAP in 30:00 of 500 row, 5-pullups, 10-pushups, 15-squats. Gym record 10 rounds. Yesterdays results 1) Janice S. CFBV, 2) Skip C. CF Mt. Baker, 3) Daniel S. CFBV