Monday 3/1/10

MONDAY 100301

"War Frank"

Three rounds for time of:

25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

Enlarge image

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

Sunday 2/28/10

SUNDAY 100228

Rest Day

Saturday 2/27/10

SATURDAY 100227

CHOICES!!


Go to the Base Gym for a little friendly competition between some of our E-city Crossfitters starting at 9am, or you can do the mainsite WOD below!


For time:

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

Compare to 091031 (Mainsite link) or 10/31/09 (E-city Link).

Friday 2/26/10

FRIDAY 100226

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 080615 (Mainsite Link).

Thursday 2/25/10

THURSDAY 100225

Five rounds for reps of:

1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

Wednesday 2/24/10

WEDNESDAY 100224

Rest Day

Tuesday 2/23/10

TUESDAY 100223

"CrossFit Total" (mainsite link)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 091212 (Mainsite Link) or 12/12/09 (E City Link) .

Click the "Crossfit Total" link for an explanation of the proper way to do the Total!

Monday 2/22/10

MONDAY 100222

Run or Row 5K
Post time to comments.
Compare to 080209 (Mainsite Link).

Sorry for the late Post. My laptop crashed and am using the desktop now until I can repair it. If anybody knows how to help me with it, please let me know!

Sunday 2/21/10

SUNDAY 100221

"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Post time to comments.

Enlarge image
Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Saturday 2/20/10

SATURDAY 100220

Rest Day

Friday 2/19/10

FRIDAY 100219

Five rounds for max reps of:

2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

Thursday 2/18/10

THURSDAY 100218

"Linda"

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.

Post time to comments.

Compare to 091128 (Main site), No Comments on our Blog :(.

Wednesday 2/17/10

WEDNESDAY 100217

"Tabata This!"

Tabata Row (For Calories)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata interval= 20:10 x8 (20 seconds of work followed by 10 seconds of rest for 8 intervals).

Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.

E.G., 10, 22, 9, 15, 15 = 71

Compare to 040808 (Mainsite Link).

I am adding the MainSite photo for some Motivation!

Tuesday 2/16/10

TUESDAY 100216

Rest Day

Monday 2/15/10

MONDAY 100215

For time:

155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Sunday 2/14/10

SUNDAY 100214

Valentine's Day WOD!

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results to comments.

Saturday 2/13/10

SATURDAY 100213

1 rep-max Snatch

Ten minute time limit, not including warm up.

Post load to comments.

Friday 2/12/10

FRIDAY 100212

Rest Day

Thursday 2/11/10

tHURSDAY 100211

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
Post time to comments.

Wednesday 2/10/10

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Post time to comments.

Tuesday 2/8/10

TUESDAY 100209

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Monday 2/8/10

MONDAY 100208

Rest Day

Sunday 2/7/10

SUNDAY 100207

"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
Post time to comments.

Enlarge image
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Saturday 2/6/10

SATURDAY 100206

Deadlift 5-5-5-5-5-5-5 reps

Post loads to comments.

Friday 2/5/10

FRIDAY 100205

21-18-15-12-9-6-3 rep rounds of:

135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible


On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down.

This is not for time.

The SDHP is a "pull" that is really a "push." Can you elaborate?

Post impressions to comments.

Thursday 2/4/10

THURSDAY 100204

Rest Day

WEDNESDAY 100203

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 090530(Mainsite Link).

TUESDAY 100202

"Griff"(Mainsite Link to Griff's info)
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
Compare to 080803 (Mainsite Link).

Monday 2/1/10

MONDAY 100201

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Post time to comments.