Posts Tagged ‘WOD’

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 2007.

“Badger”

Complete three rounds for time of:
45kg Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. He is survived by his wife and two children.

“Randy”

35kg Power snatch, 75 reps for time.

Diablo CrossFit

Rest Day

“The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can.”
Robert Cushing

Crossfit Norwest Games by Tory Parish

Me at the CrossFit Norwest games on Sunday drawn by my niece Tory. I remember the tyre and the pull up bars but I don’t remember all the smiling during the WODs.

“Angie”

For Time:

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

You have to complete all 100 reps of one exercise before moving onto the next.

“Jason”

Three rounds for time:

21 Pull Ups
15 Push Press 60/40kg
9 Deadlift 100/75kg
400 Run

In memory of Lance Corporal Marks, 27 years of age from Sydney, was killed during a gun-battle in the early hours of Monday, 28 April when Australian soldiers were engaged by Taliban extremists using small arms fire and rocket-propelled grenades.
He is survived by his Wife and Two Children.

Weights Male/Female.

Workout courtesy of  CFX

Thanks to everyone who spared the time to make the night out. Good fun was had by all. It’s the eye of the tiger, it’s the cream of the fight.

Group Class a blur of Fitness

For time:

21-15-9

Thrusters

Kettlebell Swings

Sit ups

So that’s 21 thrusters, 21 swings, 21 sit ups, 15 thrusters, 15 swings, 15 sit ups, 9 thrusters ..and so on. Choose weights which will challenge you remember it’s all about intensity! If you don’t have kettlebells use dumbbells

Phil T working on his pull ups.

Rest Day

or

Work on pull up technique. Work on your kipping focusing on really swinging through the shoulders wit the kip. Also practice some chest to bar work as you never know when it will come up.

“I’ve learned that defeat, properly handled, makes a person stronger.”

Lennox Lewis

Wall Ball bottom and catch/throw positions

As Many Rounds as Possible in 20 mins of:
10 wall balls
7 burpees
5 pull ups

For wall balls use 9kg scale as required. Use the big 10kg ball if you’re feeling brave. Height to throw ball is where the ceiling meets the wall. Position at the bottom is a squat as pictured stand up and throw ball up to the wall at ceiling height and then catch and drop to squat position again, that’s one wall ball.

5 rounds for time of

5 Deadlift

10 Burpees

Team WOD - Boys Team

3 Rounds for time of:

20 pull ups

20 burpees

20 push ups

20 sit ups

20 squats