Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters
WOD Demo at CrossFit Maxim - video [wmv] [mov] [HD mov]
WOD Demo with Dragon CrossFit - video [wmv] [mov] [HD mov]
CrossFit Hot Springs |
|
For time:
Run 800 meters 10 rounds of the couplet: Pull-up, 10 reps Ring dip, 10 reps Run 800 meters WOD Demo at CrossFit Maxim - video [wmv] [mov] [HD mov] WOD Demo with Dragon CrossFit - video [wmv] [mov] [HD mov]
0 Comments
Clean and Jerk 1-1-1-1-1-1-1 reps
Caity Matter Henniger 145, 155, 175, 180, 190(f), 190, 190lbs. WOD Demo with Caity Matter Henniger - video [wmv] [mov] [HD mov] "Pheezy" Three rounds for time of: 165/105 pound Front squat, 5 reps 18 Pull-ups 225/155 pound Deadlift, 5 reps 18 Toes-to-bar 165/105 pound Push jerk, 5 reps 18 Hand-release push-ups WOD Demo with CrossFit Generation - video [wmv] [mov] [HD mov] U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke. 1. Many of you are already signed up for the Warrior Dash on May 12th. If you haven't and want to, many are signing up for the 9:30 time slot that is still open.
2. The next weekend after that on May 19th, Angala and I want to do the 2nd Annual CrossFit Hot Springs float trip. We'll go down to her Dad's place just outsid of Malvern on the Ouachita River early and do 2.5 to 3 hour float trip and then have a cookout and maybe do some sort of team wod across the property. If you already have a kayak...great...bring it. He does have quite a few canoes and kayaks. Last year we got to use everything for free...this year we'll rent each canoe or kayak for $15. And sometime beforehand, we'll need to discuss who's bringing what items to eat and drink. I will of course be making homemade ice cream. If your children are big/old enough to ride in a canoe or handle their own kayak...bring'em. It's gonna be a really fun time. 3. There is a 5k Run in Magnet Cove on April 14th if anyone's interested. It's a $20 entry fee and you get a dry-fit t-shirt and thophies are awarded for overall and age divisions. Angala says it's a somewhat hilly course. It's an 8:00 start time. Finally...I'm guessing many of you will have plans for Sunday due to the Easter Holiday. I would actually like to get over to Little Rock myself...to see my family. So...for those that have time to workout on Sunday...I'll post something for you all to do on your own if the mainsite WOD isn't one that you can do on your own already. Also, if anyone would like to meet at Lakeside High School track on Friday morning...school will be out and I'll do some sort of running workout. Either a 5 K or some type of sprint wod if anyone wants to come out. Probably go about 8 am so as to be finished before it starts getting warm. For time:
Run 800 meters 10 rounds of the couplet: Knees to elbows, 10 reps Hug-a-twinky, 10 reps Run 800 meters Post time to comments WOD Demo with the O'Regan family - video [wmv] [mov] [HD mov] Posted by Pukie at 5:00 PM | Comments (0) 155/105 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable. Brian Quinian 3:34, Emily Pale (105lbs) 3:48. WOD Demo with CrossFit Explode - video [wmv] [mov] [HD mov] Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. WOD Demo at R.A.W. Training - video [wmv] [mov] [ [HD mov] |
AuthorHello and Welcome to my Blog. |