WOD – January 16th, 2010
70 double unders
60 kettlebell snatches red/orange 30 per arm
50 box jumps 24/20
40 wall ball burpees
30 pull ups chest to bar
20 clean and jerks 135 / 95
10 clapping push ups
wear your retro attire and unitards as needed. Post thoughts and times to comments
WOD – Wednesday August 26th, 2009
Pat Sherwood Lunchtime WOD
WOD
20 clean & jerks 135 /95
4 partner assisted sprints 50 metres
1 minute of rest in between each sprint
15 clean & jerks
4 partner assisted sprints 50 metres
1 minute of rest in between each sprint
10 clean & jerks
4 partner assisted sprints 50 metres
1 minute of rest in between each sprint
5 clean and jerks
4 partner assisted sprints 50 metres
1 minute of rest in between each sprint
A big thanks to all the CrossFit Staffers that came out to teach at the level 1 cert. Chuck Carswell, Nadia Shatila, Dennis Marshall, Stephane Rochet and Pat Sherwood. These guys were fantastic, and they run such a class act all around. They did two WODs during the lunch hour and it was cool to watch as we’ve seen so many videos of these guys. It was nice to see them suffer and sweat just like us mortals, and to hit the workouts with intensity.
It got me thinking, and I believe I already know the answer. Here is the question I get often : “Do the CrossFit workouts get easier?”
What do you think?
Post your times and thoughts to comments
“Primal Fitness” with Greg Glassman, CrossFit Journal Preview – video [wmv] [mov]
WOD – August 19th, 2009
Warm-up:
- Run 400m
- 25 air squats
- 20 KB swings
- 3 min skipping
.
5 Rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks
Men use 135lbs, women use 85lbs on the clean and jerks (Grace weight). (Power Cleans)
Intermediate men 85lbs, women 55-65lbs;
WOD – August 7th, 2009
Alex is always smiling, even during the workout!
Warm up
Clean progression
WOD
“Grace”
30 clean and jerks for time
male 135
female 95
scale as needed
Followed by sled work
