Posted in CrossFit, Fitness, Training, tagged CrossFit, Exercise, Fitness, health, sandbags, wallball on January 5, 2008 | 3 Comments »
WOD
21, 15, 9
Bear Squats with Sandbag
Wall Ball - 20# mb
Ring Push-ups
Sandbag Cleans
For time. Post loads.
Wilson Park Crossfitters performed flawlessly today, a bit warmer day it was since last outdoor workout and boy was it FUN!
Bear squats were at 60# sandbag, deep and painful to all (except Anthony). Sandbag cleans were at 40# and [...]
Posted in CrossFit, Training, tagged CrossFit, Exercise, Fitness, health on November 10, 2007 | 2 Comments »
Well, another Saturday come and gone and I must give Thanks to all that showed up for the Wilson Park workouts. A great day was had, a bit brisk at the start and at least it was Sunny and bright, no wind and we were all rearing to go full out.
Instruction was provided in Olympic [...]
Posted in CrossFit, Exercise, Fitness, Training, tagged CrossFit, Exercise, Fitness, health on November 9, 2007 | No Comments »
Well once again waiting for the bell to toll on Friday’s workout and here it is: WOD Stations everyone :
Push-ups
kb swings - left arm
kb cleans - left arm
kb swings - right arm
kb cleans - right arm
Set-up: Rotations x 5 Rotation 1: Station 1-5 x 50 Rotation 2:Station 1-5 x 40 Rotation 3:Station 1-5 x 30 Rotation 4:Station 1-5 x 20 Rotation 5:Station [...]
Posted in CrossFit, Exercise, Fitness, Training, tagged CrossFit, Exercise, Fitness, health on October 29, 2007 | No Comments »
WOD:
Run 10k and post times.
What route did you travel today?
Foods eaten?
Drinks for hydration?
What did you do for recovery?
Have a Great Day!
Posted in CrossFit, Exercise, Fitness, Training, tagged CrossFit, Exercise, Fitness on October 24, 2007 | No Comments »
WOD:
Deadlift 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Supplies:
Chalk
Water
Towel
Barbell and Weights
Score Keeper (to keep you honest)
*Every set increase weight accordingly. Proper technique for the dead-lift is needed, and NO ROMANIAN dead-lifts!
Compare to 062307
Post Loads and times:
Posted in CrossFit, Exercise, Exercise Tutorial, Fitness, Training, tagged CrossFit, Exercise, Fitness on October 23, 2007 | No Comments »
WOD:
As many rounds as possible in 20 minutes.
DB Deadlifts x 5
DB Hang power cleans x 5
DB Thrusters x 5
*Weight: 45#
You must complete the five rep’s of the dl’s, cleans and thrusters as one set.
Have fun and happy lifting!
*Always use the weight appropriate for you, especially if you’ve just started with CrossFit style workouts.
Posted in CrossFit, Exercise, Exercise Tutorial, Training, tagged CrossFit, Exercise, Fitness, health on October 9, 2007 | No Comments »
WOD:
3 Rounds for time
25 Box jumps, 24″ box
400m run
250m row
50 pull-ups
Post time.
Have a great Tuesday!
LACES Michael Yon in Iraq
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