"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
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)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post score to comments.
27 October 2011
25 October 2011
WOD 26 OCT 11
Press 2-2-2-2-2-2-2-2-2-2
Post Your Max
Giff: 185lb
King: 145lb
Reineke: 145lb
Creamer: 145lb
Soto: 115lb
Resting 60 seconds between sets:
Brother "Spartacus" 185lb PP
Post Your Max
Giff: 185lb
King: 145lb
Reineke: 145lb
Creamer: 145lb
Soto: 115lb
Resting 60 seconds between sets:
Brother "Spartacus" 185lb PP
24 October 2011
WOD 25 OCT 11
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Post time to comments.
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Post time to comments.
23 October 2011
WOD 24 OCT 11
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Post Your Time:
GG: 37:02 Rx'd,SC:23:00,DK: 28:10,BD: 36:30,RQ: 36:40, MR:37:31, DI:34:09
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Post Your Time:
GG: 37:02 Rx'd,SC:23:00,DK: 28:10,BD: 36:30,RQ: 36:40, MR:37:31, DI:34:09
21 October 2011
20 October 2011
WOD 21OCT
Overhead Squat
1-1-1-1-1-1-1
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
1-1-1-1-1-1-1
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
19 October 2011
WOD 20 OCT 11
CofS PT
Finisher for CrossFitters
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-under
Post your time:
Don: 6:41 (95lb)
Dennis: 9:35 (45lb)
Finisher for CrossFitters
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-under
Post your time:
Don: 6:41 (95lb)
Dennis: 9:35 (45lb)
18 October 2011
WOD 19 OCT 11
Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats
Post Your Time:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats
Post Your Time:
17 October 2011
WOD 18 OCT 11
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Post Your Time and Loads:
Gifford: 15:52 135lb/45lb,Quirishi: 13:55 75lb/35lb,Bell: 14:40 95lb/45lb
,Ifurung: 15:33 65lb/35lb, Creamer:12:30 65lb/35lb, Ratcliff: 17:00 45lb/35lb
King: 15:30 115lb/50lb
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
Post Your Time and Loads:
Gifford: 15:52 135lb/45lb,Quirishi: 13:55 75lb/35lb,Bell: 14:40 95lb/45lb
,Ifurung: 15:33 65lb/35lb, Creamer:12:30 65lb/35lb, Ratcliff: 17:00 45lb/35lb
King: 15:30 115lb/50lb
16 October 2011
WOD 17 OCT 11
Five rounds for time of:
Row 200 meters
20 Pull-ups
Row 200 meters
20 Push-ups
Row 200 meters
20 Sit-ups
Row 200 meters
20 Squats
Post your time:
Greg: 42:23 Rx'd
Don: 44:59 Rx'd
Two weeks of WARPATH support made some of us fat and lazy. We are back and ready.
Row 200 meters
20 Pull-ups
Row 200 meters
20 Push-ups
Row 200 meters
20 Sit-ups
Row 200 meters
20 Squats
Post your time:
Greg: 42:23 Rx'd
Don: 44:59 Rx'd
Two weeks of WARPATH support made some of us fat and lazy. We are back and ready.
05 October 2011
WOD 05 OCT 11
Muscle Snatch 1-1-1-1-1
Power Snatch 3-3-3-3-3
Snatch 5-5-5-5-5
Post your loads
King MS: 95-95-115(F)-105-105
PS: 115(F)-105-95-105-110
S: 65-85-95-95-105-115
Hopkins: RXd
Power Snatch 3-3-3-3-3
Snatch 5-5-5-5-5
Post your loads
King MS: 95-95-115(F)-105-105
PS: 115(F)-105-95-105-110
S: 65-85-95-95-105-115
Hopkins: RXd
04 October 2011
WOD 04 OCT 11
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
Post your time:
Don: 13:58
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
Post your time:
Don: 13:58
03 October 2011
WOD 03 OCT 11
"Carse"
21-18-15-12-9-6-3 reps for time of:
50 pound Squat clean
Double-under
135 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.
King 32:29
Creamer: 34:48
Hopkins: 36:39
21-18-15-12-9-6-3 reps for time of:
50 pound Squat clean
Double-under
135 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.
King 32:29
Creamer: 34:48
Hopkins: 36:39
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