Feb 282010
Feb 272010
3 Rounds for time with a partner:
Row 500M or Turkish Getups (10) (light kb)
WallBall (20) M20lb, W14lb
Turkish Getups (10) or Row 500M
Partners alternate Row and TGU each time. Whichever one is done first moves both on to the next exercise.
This one was tough! Great effort! Everyone finished in a pretty tight window!
Feb 262010
Yes, it was snowing. Yes, we had class!
All coaches worked out with the class!
40/20
40 sec work/ 20 sec rest:
Thrusters
Pushups
for 10 rounds
(that’s 20 min)
Major suckage!
Post weight and reps to comments!
Feb 262010
10 factored with a partner of:
Kb Push Press R/L
Pullups
Kb High Pulls R/L
Pushups
Kb Cleans R/L
One partner rests while the other performs each exercise. (Start at 10 reps, then 9,8, etc…)
This was pretty long and got more intense with less rest toward the end!
Who knew? (snicker)
Post time and Kb weight and pullup scale to comments.
Feb 252010
One of our clients has just passed the Special Forces Assessment and Selection (SFAS). (Commonly know as three weeks of HELL!)
A 19-day program used to assess the mental, emotional and physical fitness of a candidate to attend the Special Forces Qualification Course (SFQC), the training required to become a member of the elite United States Army Special Forces, popularly known as the “Green Berets.”
Now John has the CrossFit Games Sectional to look forward to – if he can recover in time!
Keep up the good work John!
Feb 252010
AMRAP in 20 min
12 Kb swings
12 Abmat situps
12 Burpees
Use normal to heavy Kb.
Simple huh? Simply humbling!
Post rds to comments.
Thanks for dropping in Dave! CrossFitter from Pittsburgh.
-
- Bells away!
-
- The Saturday AM crew!
Feb 242010
Here is one to compare last time with! It was the first WOD done in the OnRamp program! Some of the comparisons are really awesome! Post em up! Get them from a coach if you need the old ones…
Row 200M
15-12-9 of:
Squats
Pushups
BodyRows
Row 200M
This was hard and fast after Garrett the other day!
Remember to sign up for the Rape Safe Seminar March 14th!
You can do it online.