Tuesday 120731

Posted by admin on Jul 30, 2012 in burpee, Press, Push Jerk, Push Press |

3 comments

Strength -

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WOD -
“Crossfit Games Open WOD 12.1″

As many reps as possible in 7 minutes of:
Burpees

Thursday 120705

Posted by Krofl on Jul 4, 2012 in Back Squat, burpee, KB Swing(american) |

4 comments

Congratulations to Charlie Moore on his induction into the United States Naval Academy!

I can already hear what you’re going to say, “That’s the entire work out?” Remember that not all CrossFit workouts are the long grinders we all love! This one is meant to be short and super intense, so go as hard as possible and know that it’ll be over soon so there’s no time to rest until you’re done.

Strength:
Find your back squat 1 rep max

WOD -
“The Big Dawg”
3 rounds for time:
25 Kettlebell Swings (70/53)
25 burpees

Tuesday 120508

Posted by jsweas on May 7, 2012 in burpee, Deadlift, Run, WOD |

7 comments

Strength -We continue our strength training month. Take 90% of your max deadlift from last week and do the following:

5 deadlifts @ 65%

5 deadlifts @ 75%

AMRAP @ 85%

WOD

4 RFT

4×50 ft shuttle sprint (have to touch ground w hand at end of 50 ft)

10 burpees

10 ring rows

Monday 120430

Posted by Woodall on Apr 29, 2012 in Back Squat, Box Jumps, burpee, Pull up |

8 comments

South Central Regional started out strong this weekend!

Strength:

Max Back Squat

This will be a test week. We’ll max out all major lifts!

WOD:

“BBQ Dan”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pull-ups
Box Jumps (24/20)
Burpees

Today is the official end of the Paleo Challenge. We’re planning on having a big party in a few weeks to celebrate our accomplishments. We’ll announce the winners and give out the prizes then. I’m pretty sure we’re shooting for Friday May 11th, starting around 6:30 pm. I’ll confirm this soon.

120424 Tuesday

Posted by Dr. John on Apr 23, 2012 in burpee, Thruster, WOD |

4 comments

You should look a lot less happy doing that WOD

15 min to find your 1rm thruster

WOD: For time:

21-15-9

thrusters

burpees

This is a team WOD. Find a partner that had a max thruster that was close to yours. There will be only one barbell per team. One partner starts on burpees and the other on thrusters. When all required reps are completed you switch and do all the reps before moving on to the next rep scheme.