WOD
“Badger”
3 Rounds
30 Squat Clean (95/65)
30 Pull-ups
800 m Run
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In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Archive for April, 2010
Friday 4-30-10
Friday, April 30th, 2010Thursdsay 4-28-10
Thursday, April 29th, 2010Rest Day/Make-up WOD
Top 5
In honor of my Sister Sarah Brown-Wessling 2010 National Teacher of the Year
Sorry to put this stuff all over a CrossFit Website. I am just a very proud brother. Sarah claims she will be spending more time in the 5:30a class. She is very intimidated by CrossFit, hanging with the President “no big deal” “handstand push-ups, deadlifts, and Fran = Big Deal”
Who are your Top 5 teachers/coaches that had a direct influence on your success today
Please eloborate in “comments”
Wednsday 4-28-10
Wednesday, April 28th, 2010WOD
Front Squat
3-3-3-3-3
then
“Congo Line” – Thrusters
3 Rounds
5 Reps
5 Objects
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Tuesday 4-27-10
Tuesday, April 27th, 2010WOD
For Time:
30 HSPU
40 Pull-up
50 Kettlebell Swing
60 Sit-up
70 Burpees
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Monday 4-26-10
Sunday, April 25th, 2010For time:
50 Wall ball shots, 20 pound ball/14
10 Muscle-ups
40 Wall ball shots, 20 pound ball/14
8 Muscle-ups
30 Wall ball shots, 20 pound ball/14
6 Muscle-ups
20 Wall ball shots, 20 pound ball/14
4 Muscle-ups
10 Wall ball shots, 20 pound ball/14
2 Muscle-ups
*Subs- 1 Muscle Up = 1 Muscle-Up Progression or 3 Pull-Ups/3 Dips
Saturday 4-24-10
Saturday, April 24th, 2010“Trevor”
300 Pull Ups
400 Push Ups
500 Sit Ups
600 Squats
Break into teams of 3 or 4, complete all reps at each exercise before moving on to the next exercise, only 1 person can be working at a time
