Posted on 31. May, 2010 by Kane in Blog
There will be no posted Strength workouts this week. We will be doing hero workouts this week for Memorial Day. The 101 workouts will still be posted.
Please do not hesitate to scale the hero workouts this week! They are all extremely challenging, and may be a little too much if you are [...]
There will be no posted Strength workouts this week. We will be doing hero workouts this week for Memorial Day. The 101 workouts will still be posted.
Please do not hesitate to scale the hero workouts this week! They are all extremely challenging, and may be a little too much if you are new to CrossFit.
Enjoy!
Posted on 31. May, 2010 by Kane in WOD
Strength:
REST
Standard:
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
Post time for Standard to comments.
————————————
101:
For time:
30 Box Jumps
30 Sit Ups
25 Box Jumps
25 Sit Ups
20 Box Jumps
20 Sit Ups
Post time for 101 to comments.
Strength:
REST
Standard:
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
Post time for Standard to comments.
————————————
101:
For time:
30 Box Jumps
30 Sit Ups
25 Box Jumps
25 Sit Ups
20 Box Jumps
20 Sit Ups
Post time for 101 to comments.
Posted on 30. May, 2010 by Kane in WOD
CrossFit Fairbanks is closed.
Enjoy the holiday and rest, or Run 5k.
CrossFit Fairbanks is closed.
Enjoy the holiday and rest, or Run 5k.
Posted on 28. May, 2010 by Kane in WOD
Strength:
Rest
Standard:
4 Rounds for time of:
Run 400m
20 Wall Ball Throws
15 Handstand Push Ups
Post times for Standard to comments.
———————————
101:
3 Rounds for time of:
Run 400m
15 Wall Balls
15 Push Ups
Post times for 101 to comments.
Strength:
Rest
Standard:
4 Rounds for time of:
Run 400m
20 Wall Ball Throws
15 Handstand Push Ups
Post times for Standard to comments.
———————————
101:
3 Rounds for time of:
Run 400m
15 Wall Balls
15 Push Ups
Post times for 101 to comments.
Posted on 28. May, 2010 by Kane in WOD
Strength:
Power Clean
5 x 2
Standard:
50 Pull Ups
10 Kettlebell Snatches, 1.5 pood
30 Pull Ups
30 Kettlebell Snatches, 1.5 pood
10 Pull Ups
50 Kettlebell Snatches, 1.5 pood
Post loads for Strength, and times for WOD to comments.
———————————–
101:
30 Pull Ups
10 Kettlebell Swings
20 Pull Ups
20 Kettlebell Swings
10 Pull Ups
30 Kettlebell Swings
Post times for 101 to comments.
Strength:
Power Clean
5 x 2
Standard:
50 Pull Ups
10 Kettlebell Snatches, 1.5 pood
30 Pull Ups
30 Kettlebell Snatches, 1.5 pood
10 Pull Ups
50 Kettlebell Snatches, 1.5 pood
Post loads for Strength, and times for WOD to comments.
———————————–
101:
30 Pull Ups
10 Kettlebell Swings
20 Pull Ups
20 Kettlebell Swings
10 Pull Ups
30 Kettlebell Swings
Post times for 101 to comments.
Posted on 26. May, 2010 by Kane in WOD
Strength:
Back Squat
3 x 5
Press
3 x 5
Standard:
3 Rounds for time of:
400m Run
12 Deadlifts, 155lbs
9 Hang Power Cleans, 155lbs
6 Shoulder to Overhead, 155lbs
Post loads for Strength, and times from WOD to comments.
——————–
101:
4 Rounds for time of:
Suicides
Lunge the length of gym with weight overhead
15 Ball Slams
Post times for 101 to comments.
Strength:
Back Squat
3 x 5
Press
3 x 5
Standard:
3 Rounds for time of:
400m Run
12 Deadlifts, 155lbs
9 Hang Power Cleans, 155lbs
6 Shoulder to Overhead, 155lbs
Post loads for Strength, and times from WOD to comments.
——————–
101:
4 Rounds for time of:
Suicides
Lunge the length of gym with weight overhead
15 Ball Slams
Post times for 101 to comments.
Posted on 25. May, 2010 by Kane in Blog
I just wanted to let everyone know we will be closed on memorial day. We will still have normal hours on Saturday and Sunday. Everything goes back to normal on Tuesday.
“The story of America’s quest for freedom is inscribed on her history in the blood of her patriots.”
-Randy Vader
I just wanted to let everyone know we will be closed on memorial day. We will still have normal hours on Saturday and Sunday. Everything goes back to normal on Tuesday.
“The story of America’s quest for freedom is inscribed on her history in the blood of her patriots.”
-Randy Vader
Posted on 25. May, 2010 by Kane in WOD
Strength:
Rest
Standard:
Complete as many rounds as possible in 15 minutes of:
5 Burpees
7 Kettlebell Swings, 2 pood
5 Pull Ups
Post times for WOD to comments.
——————————
101:
*Same as Standard
Strength:
Rest
Standard:
Complete as many rounds as possible in 15 minutes of:
5 Burpees
7 Kettlebell Swings, 2 pood
5 Pull Ups
Post times for WOD to comments.
——————————
101:
*Same as Standard
Posted on 24. May, 2010 by Kane in WOD
Strength:
Deadlift
1 x 5
Standard:
“Nancy”
5 Rounds for time of:
Run 400m
15 Overhead Squats, 95lbs
Post loads for Strength, and times for WOD to comments.
——————————–
101:
3 Rounds for time of:
Run 400m
15 Pull Ups
20 Sit Ups
Post time to comments.
Strength:
Deadlift
1 x 5
Standard:
“Nancy”
5 Rounds for time of:
Run 400m
15 Overhead Squats, 95lbs
Post loads for Strength, and times for WOD to comments.
——————————–
101:
3 Rounds for time of:
Run 400m
15 Pull Ups
20 Sit Ups
Post time to comments.
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