FRIDAY 121130

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.
Lee M. 261
King: 223
Harris: 218
Debique: 182

Nice math SGM:

Compare to 10AUG12

THURSDAY 121129

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

King: RX
Harris: 135lb
Schober: RX
Macalintal: 195lb


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds

Lee: 11 rds
Kim: 11 rds
Son: 5 rds

KATUSAs from 1SIG BDE Good work. Son what's up with the 5rds.

TUESDAY 121127

Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

Post your times:

MONDAY 121125

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Post time and loads to comments.

SAT-SUN 121117-121118

Rest




Adrian and I after the first USAG-Y CrossFit Level 1 Certification course
Thanks to Fight Tonight CrossFit to hosting the venue.

FRIDAY 121116

Back Squat
2-2-2-2-2-2-2-2-2-2-2

Post your may load:
Tom: 300
Don: 245
Matt: 225

THURSDAY 121115

Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds:

Macalintal; 16+5
King: 15+20
Sigmon: 7

Compare to 22FEB11

WEDNESDAY 121114

Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

Post your time:

TUESDAY 121113

For Time of

5 K Run / Row
50 Burpee pull-ups

Post your time:
Macalintal: 34:40 Run
King: 34:49 Run
Harris: 35:45 Run
Isom: 37:00 Row
Sigmon: 43:00 Row

No Leader's PT on WED, We'll meet at 0530 Collier for CrossFit WOD.




Modified Handstand push-up

121105-121109 WARPATH

NO morning sessions this week.

121106 TUESDAY
Three rounds for time of:
135 pound Overhead squat, 10 reps or 50% your body weight
50 Double-unders or 200 Regular Jump rope

Post your time:

121107 WEDNESDAY
Front Squat 1-10-1-20-1-30 reps

Post loads:.

121108 THURSDAY:
Five rounds for time of:
155 pound Power clean and jerk, 10 reps
15 strict pull ups

121109 FRIDAY:
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Complete these workout during CPX. Send your times to me via e-mail. I'll post your time as I get them.