EOD CrossFit

Friday 11Sep09

2009-09-11T11:01:00.000-07:00

"Badger"

3 rounds for time.

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Thursday 10Sep09

2009-09-09T21:35:00.000-07:00

Push Jerk 3-3-3-3-3 reps

http://www.youtube.com/watch?v=XWcGPQr6Za0

Wednesday 09Sep09

2009-09-09T10:38:00.000-07:00

Run 5K

Tuesday 08Sep09

2009-09-07T21:08:00.000-07:00

Complete as many rounds in twenty minutes as you can of:

65 Pound Thruster
10 reps10 Pull-ups

Post rounds completed to comments.

Monday 07Sep09

2009-09-07T12:09:00.000-07:00

6 rounds for time of:
Run 400 meters
25 Burpees

Friday 04Sep09

2009-09-04T08:58:00.000-07:00

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

Thursday 03Sep09

2009-09-03T13:12:00.000-07:00

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wednesday, 02Sep09 'Nate'

2009-09-02T09:06:00.000-07:00

20 Minutes
As many rounds as possible of:

2 - Muscle Ups
4 - Hand Stand Push Ups
8 - 2 pood Kettle Bell swings

NATE (WMV)

NATE (MOV)

Tuesday 01Sep09, "Fran"

2009-08-31T19:57:00.000-07:00

Three rounds

21-15-9 reps, for time of:

- 95 pound Thruster
- Pull-ups

THE RECORD (WMV)

THE RECORD (MOV)

Monday 31 Aug 09 Fun w/ a Run

2009-08-30T19:06:00.000-07:00

Two rounds 4 reps:

One minute on, one minute rest

- Thrusters
- Ball Slams
- Box Jumps
- Burpees

Then 800 m sprint 4 time

Saturday 29Aug09

2009-08-28T18:45:00.000-07:00

15, 10, 5

Hang Power Snatch 135 lbs

Box Jumps 24"

Pull Up

Friday 28Aug09

2009-08-28T15:20:00.000-07:00

Ocean Beach pier run

Thursday 27Aug09

2009-08-27T07:16:00.000-07:00

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Wednesday 26Aug09 BEAR CRAWL AND SWIM

2009-08-25T20:34:00.000-07:00

Five Rounds:

50 ft Bear Crawl
50 ft Lundges

Run to Spanish Landing

Two man team swim sprints.

Tuesday 25Aug09

2009-08-24T18:27:00.000-07:00

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Monday 24Aug09, Hang Cleans and Sprints

2009-08-24T09:50:00.000-07:00

20 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
15 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
10 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
5 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters

Then run 2400 meters

HANG CLEAN (WMV)

HANG CLEAN (MOV)

Saturday 22Aug09

2009-08-21T21:03:00.000-07:00

150 burpees for time

http://www.youtube.com/watch?v=21dvQyNiTjM

Friday 21Aug09

2009-08-21T07:00:00.000-07:00

Ultimate frisbee

Thursday “Linda” AKA Three Bars of Death

2009-08-19T20:48:00.000-07:00

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

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Linda (WMV)

Linda (MOV)

Wednesday 19Aug09 GRINDY

2009-08-19T09:32:00.000-07:00

Grindy" for time: by Adrian Bozman

10 Clean & Jerks (135lbs/85lbs.)
5 rounds of Cindy:

(5 Pull ups/10 Push ups/15 Squats)

10 Clean & Jerks (135/85)
5 rounds of Cindy

(5 Pull ups/10 Push ups/15 Squats)

10 Clean & Jerks

If you need to scale: Men - clean & jerks use 115, 95, 65, 45, or pvc. Women use 75, 65, 55, 45, 33, or pvc.

Tuesday 18Aug09 Push Press

2009-08-18T10:25:00.000-07:00

Push Press

1-1-1-1-1-1-1 reps.

Monday 17Aug09 Fight Gone Bad

2009-08-18T10:08:00.000-07:00

Three Rounds:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (SUB BURPEES) (Reps)

The clock does not reset or stop between exercises. On call of "rotate," you will move to next station immediately for good score. One point is given for each rep.

FGB explanation (WMV)

FGB explanation (MOV)

Monday 3Aug09, Michael

2009-08-02T22:20:00.000-07:00

Three rounds for time of:

■Run 800 meters
■50 Back Extensions
■50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Friday, 31Jul09, Star of India run w/ CrossFit

2009-07-30T14:52:00.001-07:00

We will start at the Grassy Knoll do 30 Pull ups, then run to Sheraton and do 30 Burpees, then run to the Coast Guard station and do 30 squats and finally run to the Star of India and do 30 pushups and repeat all stations on the way back starting with pushups.

Thursday 30Jul09, 'JT'

2009-07-29T11:55:00.000-07:00

21-15-9 Reps for Time:

>Handstand push-ups
>Ring Dips (if you dont have rings do double reg. dips)
>Push-ups

This workout is in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was Killed in Afganistan June 2005.

Video courtesy of CrossFit.com:

JT (Annie)(WMV)

JT (Annie)(MOV)

Wednesday 29Jul09, Swim, Push and Swing

2009-07-28T15:35:00.000-07:00

100 Meter Swim
30 Push Ups
21 Kettle Bell Swings
100 Meter Swim
25 Push Ups
15 Kettle Bell Swings
100 Meter Swim
20 Push Ups
9 Kettle Bell Swings

Videos courtesy of CrossFit.com:

Swim-Pushup-KB Swing WOD(WMV)

Swim-Pushup-KB Swing WOD(MOV)