SBCFireFitness

WOD 01-07-09

 

 

"Eva"

CF Warm-upx 3

Complete 5 rounds for time of:

800m run

30 reps KB Swing (75#, 45#)

30 reps Pull-ups

Post times to comments:

WOD 01-06-09

 

"Helen"

CF Warm-upx 3

Complete 3 rounds for time:

400m run

21 reps Kettle Bell Swing (50#, 35#)

12 reps Pull-ups

Post time to comments

_____________________

Helen: Dutch Lowy & Jessica Langford ...[wmv][mov]
Helen: Sub-7:00 (OPT)...[wmv][mov]

WOD 01-05-09

 

 

"Snatch em up!"

CF Warm-upx 3

Complete 5 rounds for time of:

15 reps Hang Snatch (95#, 65#)

400m run

Post time to comments

________________________

Hang Snatch...[wmv][mov]

WOD 01-04-09

 

Rest Day

Midline Stability Part 1 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

Rest Day Workout

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Midline Stability Part 1 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

Rest Day Workout

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD 01-03-09

 

 

 

"Jerks, Dips, and Burps oh my "

CF Warm-upx 3

Complete the following for time:

21-15-9 reps of

Push Jerk (135#, 75#)

Ring Dips

Burpees

Post times to comments

_______________________

Push Jerk...[wmv][mov]
Ring Dips... [ wmv]
Burpee Demo...[wmv]

WOD 01-02-09

 

 

 

"Jerky Runs"

CF Warm-upx 3

Complete max rounds in 20 minutes of:

15 reps of Clean & Jerks (95#, 65#)
400m run

Post number of rounds to comments
__________________________
Clean & Jerk...[wmv] [mov] [wmv 2]

WOD 01-01-09 Happy New Year!!!

 

 

"Welcome 2009"

CF Warm-upx 3

Complete as many rounds in 20 minutes of:

7 reps OverHead Squat (115#, 75#)start from the ground
7 reps "L" pull-ups

Post number of rounds completed to comments
__________________________

Overhead Squatting Safely...[wmv][mov]
Overhead Squat... [wmv]

L-Pull-up...[wmv]

WOD 12-18-08

 

"Freddy's Revenge"

CF Warm-upx 3

Complete 5 rounds for time:

5 reps of Locking out weight overhead (shoulder press, Push Press, Push Jerk, etc)
10 Burpees

then

500m Row for time

Post your times to comments
_______________________
Compare yourself to the guys in the video, including 2008 Crossfit Games Champ Jason Kailipa.
Freddy's Revenge WOD video [wmv] [mov]

WOD 12-17-08

 

"Body Up and Down"

CF Warm-up  x 3

Using 70% of Max Shoulder Press weight,complete rep set for time of:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Pull-up
Back squat
Shoulder Press/Push Press/Push Jerk (get it overhead anyway)
Dead Lift

Post time to comments
_________________________

Kipping Pullup Concepts...[ wmv]
Back Squat (aka Squat)...[mpg]
Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]
Deadlift Anatomy, Mark Rippetoe...[wmv][mov]

WOD 12-16-08

 

Rest Day Workout

50 Medicine ball up and overs

Thats clean the ball, toss up over the pull-up bar, catch on the other side, and touch the floor with the ball and repeat.
50 times over the bar for time: