WOD 30 SEP 10

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box




Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD 29 SEP 10

"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.

WOD 28 SEP 10

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

WOD 27 SEP 10

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

WOD 24 SEP 10

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

WOD 23 SEP 10

BN PT
8 Mile Footmarch

Finisher
Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

WOD 22 SEP 10

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

WOD 20 SEP 10

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

Post loads and reps for each round to comments.

Gifford 314/15,300/14, 295/11, 295/11, 285/12
King 201/3, 220/4, 230/3, 240/2,280(F)/4
So 155/10, 155/3, 155/4, 175/7, 175/5
Jaz 200/4, 210/5, 220/6, 230/7, 240/4

WOD 17 SEP 10

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

WOD 16 SEP 10

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

WOD 15 SEP 10

REST DAY
CrossFitters are attending 60th Anniversary of Inchon Landing Ceremony at Inchon Korea



FOR OTHERS

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

WOD 14 SEP 10

MRAP in 2 MIN

PUSH-UP
SIT-UP

2 Mile for Time

Post your rep and time


King (80,82,13:25)

WOD 13 SEP 10

The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

WOD 11 SEP 10

REST DAY

WOD 10 SEP 10

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Gif: 5:35, King: 6:08

Fran Demo

WOD 09 SEP 10

Five rounds for time of:

SDHP 45 pound
135 pound Front squat,
10 reps15
GHD Sit-ups20
Box jumps, 24 inch box

Post times to comments.

Taylor 30:03, King 25:20, Gif 24:40, Jaz 31:34, Ojo 29:01, So RX'd

WOD 08 SEP 10

AM: BN PT
4 Mile Foot March


PM: Crossfitters
Overhead Squat 3-3-3-3-3 reps

Post times to comments.

WOD 07 SEP 10

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

Overhead Squat Demo

WOD 06 SEP 10

"Severin"
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

King: 43:21

WOD 04 SEP 10

REST DAY

CrossFit Kids

WOD 03 SEP 10

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

WOD 02 SEP 10

Typhoon KOMPASU HITS Camp Bonifas

REST DAY

WOD 01 SEP 10

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Post time to comments.

WOD 31 SEP 10

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Post time to comments.

WOD 30 SEP 10

Back Squat 3-3-3-3-3 reps

Post loads to comments.