400 meter run
x 10 rounds for time
1 round starts every 2:30 minutes
Log your average time from all 10 rounds
Tips from Coach
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Tuesday, September 29th WOD
Burpees
Pushups
Squats
Situps
Box Jumps
400 meter run
*Complete as many reps as possible in 2 minutes and rest for 1 minute.
**Complete the 400 meter run in under 1:45 for 25 points, 2:00 for 10, and 2:00+ for 5.
1 Rep = 1 point
Picture of the Day: Takin it back to the days of the dirt! Here's a shot of the 6am crew from 1 year ago after an hour of playing with tires in the yard.
Monday, September 28th WOD
Bear Crawl Train!
x 400 meters
Thursday, September 24th WOD
Run 400 meters FWD
Run 400 meters BWD
Run 400 meters FWD
Bear Crawl 100 Yards
X 3 Rounds for time.
Post times below in the comment section
Wednesday, September 23rd WOD
45 seconds of work, 15 seconds of rest
Thrusters
Burpees
X 5 Rounds
Each Rep is 1 point. Log your total points for all 5 rounds in your workout books and comment section.
Pictures of the Day: 2009 CrossFit Games competitor shows us her excellent snatch during the last workout of Saturdays competition. Even while fatigued, she is able to maintain solid form and depth through the entire range of motion. Practice! Practice! Practice!
Tuesday, September 22 WOD
50 box jumps
25 burpees
400 meter run
AMRAP in 35 minutes
Picture of the Day: Step out of your comfort zone! This is the only way to know you gave the workout your all! How many of you collapse after the workout? How many dont even break a sweat? Wake up and get with the program!!! Intensity can only come from you. Give each and every evolution your utmost commitment and you will achieve the results you want from this program. If you don't, you're spinning your wheels!
Monday, September 21st WOD
10-20-30-40-50
Pushups
Situps
Squats
Thursday, September 17th WOD
250 Single Jumps or 125 Double unders
25 Pushups
x 10 rounds for time
Post your times below in the comment section
Picture of the Day: Ethan, 13, leading his generation by example! Good job!
Wednesday, September 16th WOD
Bear crawl 50 yards
21-15-9
kettle bell swings
burpees
pushups
Post times below in the comment section
Picture of the Day: CrossFit Coach, Chris Netley, training hard on the East Coast! Thanks Chris, we miss you!
Tuesday, September 15th WOD
1 Mile timed run
1 mile cool down run
Post your best times online and log them in your workout logs.
Picture of the Day: Brian, out with an injury, displays his refusal to be sidelined by little broken bones.