Monthly Archives: September 2010

Thursday 23 September WOD

FOR TIME: 300m row 30 Pullups 30 Squats 30 Pushups 30 Situps 30 Box jumps @ 24/18″ 300m row Post your time to the comments. This wod is similar to one we did in March but in a slightly different … Continue reading

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Wednesday 22 September WOD

AT THE MACDILL AFB GYM @ 1110hrs Deadlift 3-3-3-3-3 Post your weight used for each set, failed or not. For those that will be staying in Da Vince Gym, complete the following: 5 Rounds 5 Ring dips 10 Pullups 15 … Continue reading

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Tuesday 21 September WOD

HOLD YOUR BREATH 2 For two minutes per exercise, with no rest between exercises, count your continuous reps. Breath only while you are performing a repetition of the following: Squats Pushups Situps Sumo deadlift high-pull @ 53/35lbs Hold your breath … Continue reading

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Monday 20 September WOD

4 ROUNDS 500m row 3 minute rest Post your splits to the comments. Set up the rower to start at 500m and countdown to zero (New Workout; Single Distance; 500m). *  *  * Read this and watch the video (youtube) … Continue reading

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Sunday 19 September – Rest Day

REST DAY Don’t forget about the September challenge, get in on an official 5k run!!! See the sidebar link “Monthly challenges” for more details. *  *  * Some HEAVY snatches…. holy crap *  *  * CrossFit HQ WOD: Complete five … Continue reading

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Saturday 18 September – Rest Day

REST DAY *  *  * Yesterday turned out to be fun and excruciating at the same time…. WIN!! Also, from here on out the top two times (male/female, as Rx’ed) will have their picture on the next days post, if … Continue reading

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Friday 17 September WOD

5 ROUNDS FOR TOTAL TIME: 15 Second total, rings L-sit 30 Abmat butterfly situps Post your time to the comments. Not everyone will be able to hold an L-sit on the rings, that’s okay… do them on the parallette bars. … Continue reading

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