FRAN yup FRAN
Posts Categorized: WOD
Tuesday March 9 2010 For Time: 2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ 4 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ 2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ For Time
For time: ______Team Work out:____(Row 200m @ a time). When you are done rowing do:(____20 Situps____15 K.B swings____10 Brupees). Do as many rounds need to get a total row distance of 8000m
For Time: 20 wallballs___15 Front squats___20 Push ups
For Time: 3 D+b___20 Boxjumps___10 Knees to stomack___5 Rounds
For Time: 50 squats___25 Shoulder press___1:00 min Plank___3 rounds
For Time: 70 burpee__60 Situps__50 Squats__40 Pullup__30 Push ups__row 500m
CROSSFIT TOTAL CHALLENGE March 11th and 12th we will be starting the Crossfit Total challenge. The competition will consist of three lifts, max deadlift, squat, and press. All three lifts will be done in the same workout. We will then work on these lifts over the next 8 weeks. This competition will have a buy more »
Although CrossFit is quickly growing in popularity, many people still have lots of questions — and possible misconceptions — about the exercise program. To give those who are interested a better idea about what CrossFit is like and what a first-timer can expect, new Black Hills CrossFit member Hillary Dobbs will blog about her experiences more »
For Time: 10 B.W Dead Lifts 15 Box Jumps 20 Situps 7 Rounds
For Time : 10– Pull ups_____15–K.B Swings_____20– Thrusters______5 rounds
For Time. “blind Melon” 50 Wall Balls 50 Burpees 40 Wall balls 40 Burpees 30 Wall balls 30 Burpees 20 Wall Balls 20 Burpees 10 Wall balls 10 Brupees 40 Burpees
For Time: 15 Parallettes — 15 Pushups — 15 S.D.H.P 10 Rounds
20-17-14-11-8-5-2 — KB swings — Wall Ball — Burpees — — For Time
Full disclosure: I am pretty much a coward. Most days, fear overcomes me far more than I overcome it. So, it’s not really surprising that when I first heard about CrossFit, the very idea of it scared the bejesus out of me. The only reason I tried it was because I was more afraid that I was missing out on something. If I had given in to the lesser fear, I’d have lost out on something that completely changed what I knew about working out. And, to a greater extent, what I knew about myself.
A.M.R.A.P “Cindy” 5 Pullup————10 Pushups———-15 squat.
Although I don’t recommend injecting your face with botulism as a form of anger management, the article did get me thinking about CrossFit and my “Fake It ’Til You Make It” philosophy.
For Time: 25 Front Squats—20 K.B swings—15burpees—X 4 rounds
For Time: 21-15-9-15-21 (BW)DeadLifts Pushups Situps
Back in the day when I sold books door-to-door for kicks and giggles and college beer money, they told us at sales school that it takes three weeks to form a habit. They meant 21 days. And although I haven’t gone to CrossFit 21 times in the past month, as of today, I have been more »