CrossFit Black Diamond

November 10, 2009

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

OR

"Mandy" (we made this one up)
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
15 Pull-ups
10 One legged squats, alternating
5 Handstand Push-ups

Post your choice of girls and rounds completed to comments.

November 09, 2009

Run 5K

November 08, 2009

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

The old FF

November 07, 2009

Rest Day

 

No saturday WOD  sorry for the inconvenience.

November 06, 2009

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post your rounds completed to comments.

I don't know who is straining harder, Mike squatting or Finn watching. Sweet Mary I love the Garage WODs.
 

November 05, 2009

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

 

November 4, 2009

"CrossFit Total"

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

Post total to comments.

November 03, 2009

Rest Day

 

What's Kooler than being Kool...Ice Kold.

 

November 02, 2009

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Post your time to the comments.

November 01, 2009

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post your times for each round to comments.