Sunday, September 19th, 2010
When the WOD returns in December it will reflect the new classes being offered at my Rotterdam Fitness Training studio. Until them use the CrossFit main site WOD and the BrandX Scalings for your ability level.
Tuesday, August 31st, 2010
Go out and play!
Everyone deserves 1 or 2 rest days each week.
Post your rest day activities to comments.
Monday, August 30th, 2010
For time: Men 135 lbs/ Women 95 lbs – Keep the same weight on the bar for all sets (if you can)!
• 10 reps Squat Clean
• 50 GHD Sit-ups
• 8 reps Squat clean
• 40 GHD Sit-ups
• 6 reps Squat clean
• 30 GHD Sit-ups
• 4 reps Squat clean
• 20 GHD Sit-ups
• 2 reps Squat clean
• 10 GHD Sit-ups
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Sunday, August 29th, 2010
For time:
50 Box jump, 24 inch box
50 Pull-ups
50 Kettlebell swings, (Men 1 pood or 36 lbs / Women 25 lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (Men 45 pounds / Women 35 lbs)
50 Back extensions
50 Wall ball shots,(Men 20 pound ball / Women 16 lb ball)
50 Burpees
50 Double unders
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Saturday, August 28th, 2010
Everyone go out and play!
Record rest day activites to comments.
Friday, August 27th, 2010
Five rounds for time of:
15 Squat Clean (Men 135/Women 105)
30 Push-ups
Comare to March 25, 2010
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Thursday, August 26th, 2010
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Compare to March 27th, 2010
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Wednesday, August 25th, 2010
Complete as many rounds in 30 minutes as you can of:
5 Deadlifts (Men 275 lbs/Women 185)
13 Push-ups
9 Box jumps, 24 inch box
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Tuesday, August 24th, 2010
Go out and play!
Everyone deserves 1 or 2 rest days each week.
Post your rest day activities to comments.
Monday, August 23rd, 2010
Four rounds for time:
- Run 400 meters
- Rest 2 minutes
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