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03-23-2009, 10:41 AM
#1
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www.crossfit.com
anyone follow these workouts?
A friend turned me onto the site a few weeks ago and i've been doing the workout of the day (WOD) ....wow
they are intense, fun, and generally finished quickly
im 22/165 with very low bodyfat , with very good strength in regards to my bodyweight so i generally due the WOD as prescribed.
a few crazy ones....
"Murph - (In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. )
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."
Record/Post Time
This morning I did this past Saturday's WOD as prescribed...
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
clocked in @ 22:10 minutes....
if anyone's interested in doing the WOD's and posting in this thread, I think it'd be fun....
the workouts can be tweaked to fit your strength ...i.e assisted pull-ups, reduced weight...etc
A friend turned me onto the site a few weeks ago and i've been doing the workout of the day (WOD) ....wow
they are intense, fun, and generally finished quickly
im 22/165 with very low bodyfat , with very good strength in regards to my bodyweight so i generally due the WOD as prescribed.
a few crazy ones....
"Murph - (In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. )
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."
Record/Post Time
This morning I did this past Saturday's WOD as prescribed...
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
clocked in @ 22:10 minutes....
if anyone's interested in doing the WOD's and posting in this thread, I think it'd be fun....
the workouts can be tweaked to fit your strength ...i.e assisted pull-ups, reduced weight...etc
03-23-2009, 10:44 AM
#2
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A few others....
Angie
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Daniel
* 50 Pull-ups
* 400 meter run
* 95 pound Thruster, 21 reps
* 800 meter run
* 95 pound Thruster, 21 reps
* 400 meter run
* 50 Pull-ups
For time.
Angie
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Daniel
* 50 Pull-ups
* 400 meter run
* 95 pound Thruster, 21 reps
* 800 meter run
* 95 pound Thruster, 21 reps
* 400 meter run
* 50 Pull-ups
For time.
03-23-2009, 11:04 AM
#4
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03-29-2009, 11:02 AM
#5
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Todays WOD:
(from crossfit.com)
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
(from crossfit.com)
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
