Archives

WOD 12/1/10 2 Rounds: 30 Wall Ball (20/14) 30 Double Unders Back Squat – 1o sets of 10 @ 35-45% of your one rep max. Fellas no heavier than 135#. Ladies no heavier than 85#. Grab a partner [...]

WOD 11/30/10 For Time: Run 200m 25 Snatches (75/45) 25 Kettlebell Swings (55/35) 25 Overhead Squats (75/45) 25 Box Jumps (20″/16″) 25 Sumo Deadlift High Pulls (75/45) 25 Wallballs (20/14) 25 [...]

WOD 11/29/10 “Barbara” 5 Rounds: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between each round.

WOD 11/24/10 “Lumberjack 20” 20 Deadlifts (275#/185#) 400m Run 20 Kettlebell Swings (70#/53#) 400m Run 20 Overhead Squats (115%/75#) 400m Run 20 Burpees 400m Run 20 Pull-Ups (Chest to [...]

WOD 11/23/10 Every Minute For 15 Minutes Complete 1 Snatch You can add or remove weight after each rep. Post your maximum and minimum completed reps to comments. Want to do a cool sledge hammer [...]

Neal asked me if I’d consider being the Featured Athlete of the Month for Crossfit Beaumont. I wanted to turn and look over my shoulder to see if someone was standing behind me. I’ve never been [...]

WOD 11/22/10 10 Rounds: 1 Clean & Jerk 5 Pull-Ups 10 Push-Ups 15 Air Squats The weight for the Clean & Jerk should be heavy! Around 75-85% of your one rep max. Perform all 10 rounds as [...]

WOD 11/19/10 Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to increase the load on each of the fifteen sets.

WOD 11/18/10 Push Jerk 1-1-1-1-1 “Tailpipe” 3 Rounds with a partner: 250m Row Kettlebell Hold in Rack Position (2 – 53#/35#) One partner rows while the other holds the [...]

WOD 11/17/10 Three Rounds: 30 Kettlebell Swings (53#/35#) 25 Wall Ball (20#/14#) 20 Pull-Ups Sign Up For Mark Sisson’s Newsletter at Marks Daily Apple and get great paleo information in [...]