Archive for June, 2013

Karen

Saturday, June 29th, 2013

embracesuck

 

WOD:
Compare to Monday, June 3rd, 2013
For time
150x Wall ball (20#/14#)
Post scores to comments.
Skill of the month:
Wall ball

 

7 Deadly Sins

Friday, June 28th, 2013

Class_06_27_13

WOD:

7 rounds

7x Muscle-up (Scaled = 7x Burpee-box jumps, 30 inch/24 inch)

7x Hang clean (95#/65#)

7x KB swing (55#/35#)

7x Front squat (95#/65#)

7x Push press (95#/65#)

7x Handstand push-ups (Scaled = 7x Push-ups with feet on 16 inch box)

7x power snatch (95#/65#)

 

Post time to comments.

 

Skill of the month:

Wall Ball

Today’s Program

Thursday, June 27th, 2013

Linda_Erica_06_27_13

WOD:

3 rounds

30x Toes to bar 

21x Ground to overhead (M95#/F75#)

 

Post time to comments.

 

Skill of the month:

Wall Ball

CFM Endurance WOD: 06/27/13

Wednesday, June 26th, 2013

20 minute tempo run.

 

Tempo Run: Sustained effort training runs, usually 20 to 30 minutes in length, at 10 to 15 seconds per mile. Slower than 5k pace.

Today’s Program

Wednesday, June 26th, 2013

James_06_26_13

Strength:

5 rounds

Rest as needed between lifts

Squat clean 1-1-1-1-1x

 

WOD:

Intervals

Cover max distance

Run, or row 6x[90:90]

 

Post load and distance to comments.

 

Skill of the month:

Wall Ball

Nancy

Tuesday, June 25th, 2013

crossfit-womans-creed_sm

WOD:

5 rounds

Run 400m 

15x Overhead squat (M95#/F65#)

 

Post time to comments.

 

Skill of the month:

Wall Ball

CFM Endurance WOD: 06/25/13

Monday, June 24th, 2013

600 meter time trial

(Take up to 2-3 attempts to find best time)

5 minute recovery

3 x 600 meter

2 minute recovery

The Program

Monday, June 24th, 2013

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WOD:

6 rounds

15x Wall ball (20#/14#) 

15x Ring push-ups 

15x Sumo deadlift high-pull (75#/55#) 

 

Post time to comments.

 

Skill of the month:

Wall Ball

Today’s Program

Sunday, June 23rd, 2013

Steve_06_23_13

WOD:

3 rounds for time:

5x Bear complex (M95#/F65#)

Run 400 meters

 

Post time to comments.

 

Skill of the month:

Wall ball

CFM Endurance WOD: 06/23/13

Saturday, June 22nd, 2013

“The SanFrancisco Crippler”

30x Back squats (bw)

Run 1 mile