31 December 08

WOD

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

30 December 08

WOD:

Four rounds for time of:

800 meter run

Rest 2 minutes

29 December 08

WOD:

“Angie"

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Wednesday, December 24th

Weekend Warriors returns to Mission Bay Park this Saturday. Join us as we ring in the new year with 'Helen.'

CrossFit Weekend Warriors

Have a safe and happy holiday everyone!

WOD: 

Deadlift 5

and

5 rounds for time of

5 Deadlifts (275m/185w)

10 Burpees

Post load and times to comments.

Tuesday, December 23

WoD:

Bench Press 5-5-5

and

"Karen"

150 wallball shots for time

Post load and time to comments

Monday, December 22nd

Don't have weightlifting shoes?  Get some today!  

www.strengthandconditioningequipment.com

WOD

Back Squat 5-5-5

and

Complete as many rounds in 12 minutes as you can of:

Run 400 meters

15 L-Pull-ups

15 Hip Extensions

Saturday, December 20 WOD

We held Weekend Warriors at the gym this Saturday.  It was a circuit WOD called "Round About".  Do work for 2 minutes at each station, no rest between stations of:

Box Jumps, Burpees, Dumbbell Thrusters, Sit-ups, Squats, Pull-ups and Kettlebell Swings.  Count the number of completed reps per station.  

Friday, December 19th

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time to comments

Thursday, December 18th

WOD

Deadlift 5

3 rounds for time of:

50 box jumps

21 deadlift 185m/125w

30 pushups

post weight and time to comments

Wednesday, December 17th, Before and After

This is Andrea before CrossFit:

 

 

This is Andrea after 18 months of CrossFit:

 

 

WOD

Front Squat 3-2-2-2-1-1-1-1-1

Three intervals for Time: Row 500 meters.