Friday, July 24, 2009
Thursday, July 23, 2009
Fight Training
Three rounds for time, 21-18 and 15 reps of,
- Sumo Deadlift High Pull (75lbs)
- Wall Ball
- Push Press (75lbs)
- Box Jumps
- Row
Tuesday, July 21, 2009
CrossFit Ontario Challenge WOD 3
Another WOD from the CrossFit Ontario Challenge: AMRAP for 10 minutes of:
- 5 x deadlifts (125 lbs)
- 5 x burpees
Monday, July 20, 2009
CrossFit Ontario Challenge WOD 2
Today we did the third event from Saturday's CrossFit Ontario Challenge. Actually, we liked it so much we did it twice: 2 rounds of:
- 1,000 meter row
- 50 double-unders
- 50 box-jumps
Sunday, July 19, 2009
CrossFit Ontario Challenge WOD
Today we did a workout that was the first event at yesterday's CrossFit Ontario Challenge: 3 rounds for time of,
- 400 meter run
- 5 x clean and jerk (125 lbs (tier 2))
- 10 pull-ups
Friday, July 17, 2009
Deadlifts and ring-dips
AMRAP of deadlifts (225lbs) and modified ring-dips (4 pull-ups + 4 standing ring-dips) in 10 minutes. Managed 7 complete sets.
Thursday, July 16, 2009
Wednesday, July 15, 2009
Tuesday, July 14, 2009
Bunch 'o stuff
Hard to describe this one. James had us do a bunch of different things, but it was mostly a cardio intensive WOD.
Thursday, July 9, 2009
Three levels of pulling power
5 rounds for time of,
- 15 Medicine Ball Cleans 20lbs
- 10 Sumo Deadlift High Pull 95lbs
- 5 Deadlifts @ 225lbs
Wednesday, July 8, 2009
5k run
Ran 5k in 26:56. Trying to get back into proper running/marathon shape. Nice to do a run doing better than 5:30 splits. Still challenging, though, and breathing far too hard.
Tuesday, July 7, 2009
Monday, July 6, 2009
40/20: sit-ups, push-ups, squats, burpees
40 minutes of work and 20 seconds of rest: going balls out doing:
- sit-ups
- push-ups
- squats
- burpees
Saturday, July 4, 2009
Friday, July 3, 2009
Thursday, July 2, 2009
Suicides 'n stuff
Today's WOD:
- 21 med ball slams + a series of suicide runs
- 21 sprawls + a series of suicide runs
- 21 squats + a series of suicide runs
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