Monthly Archives: August, 2011
September 2011 Featured Member: George Roscoe
How long have you been doing CF?
My first official WOD was Bear on 4/7/2009, so more than two years. I don’t recall when I did the “free” workout, but I needed almost a week to get myself recovered and
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8-26-11 WOD
400M
Rest for time the 400M took
100M
Rest 1:00
800M
Rest for time the 800M took
100M
Rest 1:00
1200M
8-25-11 WOD
800M for time
then,
Max rounds in 15 minutes:
5 deadlift (315/225 or 80% of 1RM)
100M
5 pistols (ea)
100M
CrossFit in Fast Company
CrossFit: Where Navy SEALs and Pregnant Soccer Moms Help Each Other Get Ripped – Fast Company, August 2, 2011
8-24-11 WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Front squat (155/105)
Strict pull-ups
8-23-11 WOD
5 rounds:
5 T2B
10 DB thrusters (35/25)
15 KB swings (55/35)
20 double unders
* 5 minutes to complete each round, the remaining time is rest time
- log 5 separate times
8-22-11 WOD
Group Warmup
3 rounds
200m sprint
5 wall balls
10 push-ups
THEN
CrossFit Total
1RM max Press, Back Squat, Deadlift
Score = total of all three lifts
Compare to 8/11/2010
8-20-11 WOD
3 rounds:
25 squats
12 ball slams (40/30/20/15)
1000M run
3 rounds:
25 squats
12 ball slams
8-19-11 WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
then
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Sit-ups
KB swings (55/35)
Double unders
8-18-11 WOD
“Bradley”
10 rounds:
100M sprint
10 burpees
100M sprint
10 pull-ups
*rest 30 seconds in-between rounds
