Posts during April 2009
04.30.09 Daily WOD
Shuttles runs for time:
Run (3) three 300 yard shuttles. Rest 5 minutes between shuttles.
300 yard shuttle runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.
Post times of all 3 shuttles to comments.
04.28.09 Daily WOD
Complete for time:
12, 9, 6
Overhead Squat 135 lbs
Burpee Pull Ups
Post times to comments.
.jpg)
The Overhead Squat by Greg Glassman
04.27.09 Daily WOD
On the minute:
Perform 2 Clean and Jerks on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 clean and jerks.
*Use a maximal weight. 90% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
Norfolk Blues Rugby
.jpg)
04.25.09 Daily WOD
Tillman
7 Rounds for time:
7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds
Post times to comments.
Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.
04.24.09 Daily WOD
Sprints
2 rounds of:
100 yards
80 yards
60 yards
40 yards
20 yards
10 yards
*Rest 30 seconds between sprints.
*Rest 2 mins between rounds.
Post sprint times on last round.
Connecticut Wildcats
04.23.09 Daily WOD
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 24"
*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.
Post total time and number of reps to comments.
EOD Facility, El Centro, CA
04.22.09 Daily WOD
Rest Day
Tanner, The Power Barn
NFL Prep Is A Full Time Job For Many by Michael Silvers
Ancestor of T Rex Found in China
Post thoughts to comments.
04.21.09 Daily WOD
Complete for time:
21, 15, 9
Push Press 135 lbs *amateur scale to 75 lbs*
Ring Dips
Burpee
Calorie Row
Post time to comments.
#69 Jared Allen, Juvenile Diabetes Research Foundation International
04.20.09 Daily WOD
Complete 7 rounds of the following:
Deadlifts 225 lbs
Box Jumps 24" box
*Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.
Post total number of reps to comments.
CrossFit SoCal Women's Qualifiers, Tustin CA
04.19.09 Daily WOD
Rest Day
All Blacks, New Zealand
Ocean Dead Zones Likely To Expand
Protective Equipment Used in Rugby Union Has Only Limited Effect
04.18.09 Daily WOD
As many rounds as possible in 15 minutes:
1 Round is equal to:
3 Power Cleans 185 lbs
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of "Cindy"
Post total rounds to comments.
Stanford vs. California, Big Game
04.17.09 Daily WOD
Sprints
Complete twelve (12) 110 yard (100 meters) sprints on the minute.
Start the clock on your first sprint. You perform a sprint at the top of every minute. You have one minute to complete the sprint. For example, If you run the sprint in 15 seconds, you have 45 seconds to rest. Record the time of your 1st and 12th sprint.
Post times of 1st and 12th sprint.
.jpg)
Steel Valley Warriors, Rochester, PA
04.16.09 Daily WOD
Quarter Gone Bad
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps to comments.
Rugby training session, CrossFit NewCastle Oz
04.15.09 Daily WOD
Rest Day
Montana Goldrush, World Bikini Football League. D. Darsey
The Grapes of Wrath...a classic for today?
Post thoughts to comments.
04.14.09 Daily WOD
7 rounds for time:
3 Power Cleans 225 lbs
Sprint 40 yards
Post times to comments.
.jpg)
04.13.09 Daily WOD
#88
8 rounds for time of:
110 yard run
8 Kettle Bell Swings 2 Pood
5 Pull Ups
Post times to comments.
04.11.09 Daily WOD
We Need One Score.
Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.
3 Power Cleans 155 lbs
6 Push Ups
9 Knees-To-Elbows
Post total rounds completed to comments.
04.10.09 Daily WOD
Tabata Deadlift
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.
Amateur - 135 lbs
Collegiate - 225 lbs
Professional - 315 lbs
Post total reps of deadlift to comments.
Deadlift Progression - Mark Rippetoe
04.09.09 Daily WOD
Sidelines
2 Rounds for time of:
20 Push Ups
Sprint the Sideline -100 yards
Walk the End Zone - 53 yards
20 Burpees
Sprint the Sideline - 100 yards
Walk the End Zone - 53 yards
20 Sit Ups
Sprint the Sideline - 100 yards
Bear Crawl the End Zone - 53 yards
Sprint the Sideline - 100 yards
Post times to comments.
Catherine, San Francisco CrossFit
04.08.09 Daily WOD
Rest Day
CrossFit Pyramid
20% of U.S. Preschoolers are Obese
Post thoughts to comments.
04.07.09 Daily WOD
4 rounds for time of:
Bench Press to failure - 225 lbs
Pull Ups to failure
25 Box Jumps - 20” box
Post total reps of bench press, total reps of pull ups and time to comments.
.jpg)
Snacks, OMBAC Rugby
04.06.09 Daily WOD
CF Football Grace
For time:
15 Clean & Jerks 155 lbs
Sprint 1 Full Gasser
10 Clean & Jerks 155 lbs
Sprint 1/2 Gasser
5 Clean & Jerks 155 lbs
Sprint 1/4 Gasser
Post times to comments.
.jpg)
9 year old football player, Burbank Vikings, 135 lbs Deadlift at 70 lbs body weight
Scientists reconstruct ancestral genetic code by Alan Boyle
04.05.09 Daily WOD
Rest Day
.jpg)
Robb Wolf - CrossFit Nutrition Certification
What if It Is All a Big Fat Lie? by Gary Taubes
Post thoughts to comments.
04.04.09 Daily WOD
The CF Football Bear
3 Total Rounds:
Complete the following cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk
After cycle is completed 7 times complete:
7 Pull Ups
Rest 3 minutes between sets
If the weight is dropped this constitutes a miss…coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups.
Post weight used and number of misses to comments.
.jpg)
04.03.09 Daily WOD
4th Quarter is Ours
5 Rounds
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts 315 lbs
10 Burpees
Post times to comments.
.jpg)
Tommy Greco, 10th grade, Push Jerk 115 lbs
04.02.09 Daily WOD
7 Rounds for time of:
3 Push Jerks - 155 lbs
6 Pull Ups
9 Box Jumps 20” Box
Post times to comments.
.jpg)
Alex, Albany CrossFit
04.01.09 Daily WOD
Rest Day
Study Finds High Fructose Corn Syrup with High Levels of Mercury
Post thoughts to comments
.png){kind=small}
.png){kind=small}