10 rounds for time:
5 HSPU
10 Pistols
10 Toes to rings
15 minute hard cutoff.
Finisher:
3 sets 10 reps of
Pseudo Planche Pushup
Post time to comments. Log results online (Beyond the Whiteboard)
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The CrossFit Journal
« September 2010 | Main | November 2010 »
October 2010
Rest Day!! - Sunday, 31/10/2010
GO THE WALLABIES!!
Photo source: The Australian
WOD - Friday, 29/10/2010
5 rounds for time:
10 Push Press 60kg (40kg)
200m Run
Post time to comments. Log results online (Beyond the Whiteboard)
Finisher:
5 sets of max L-Sit
Sets must be at least 10 seconds
modify movement to achieve required hold
WOD - Wednesday, 27/10/2010
Seven rounds for time of:
10 Wallball shots, 10kg (6kg)
10 Pull-ups
Post time to comments. Log results online (Beyond the Whiteboard)
WOD - Tuesday, 26/10/2010
5 rounds for max load/reps of:-
Front Squat, 5 reps
Pushups, max reps
Rest as required between rounds.
Post loads and reps per round to comments. Log results online (Beyond the Whiteboard)
WOD - Monday, 25/10/2010
21-18-15-12-9-6-3 reps for time:-
OH Lunge 20kg (15kg)
Knees to Elbows
Post time to comments. Log results online (Beyond the Whiteboard)
WOD - Saturday, 23/10/2010
"Murph"
For Time:
1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m Run
If you have a 10kg Vest bring it in and wear it for the duration.
*Scaling option will be mini-Murph (1/2 reps and distance)
Post time to comments. Log results online (Beyond the Whiteboard)
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted 18 August 2005 - CrossFit.com
Training Times
- Group Sessions
Monday
6:00am, 9:15am, 5pm, 6:15pm
Tuesday
6:00am, 9:15am, 5pm, 6:15pm
Wednesday
6:00am, 9:15am, 5pm, 6:15pm
Thursday
6:00am, 9:15am, 5pm, 6:15pm
Friday
6:00am, 9:15am, 5pm, 6:15pm
Saturday
8:00am
Intro Sessions
Monday to Friday
7am
Private Sessions or Corporate Sessions
By appointment only
Events
CrossFit Games
Info from CrossFit.com
Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
