CROSSFIT EXCEL

WOD 7-18-08

For time:

800m Run

21-15-9

KB Swings 53lbs./35lbs.

Knees to elbows

800m Run

21-15-9

Thrusters 65lbs./45lbs.

Burpees

800m Run

WOD 7-17-08

Complete as many rounds in 20 minutes as you can of:

15 Push-ups

12 Ring dips

115 pound Push-press, 9 reps

Perfect overhead lockout position. Photo courtesy of CrossFit.com

WOD 7-16-08

Deadlift

5-5-5-5-5 reps

WOD 7-15-08

Four rounds for time of:

400m Run

50 Squats

7-14-08

Rest Day

WOD 7-13-08

*I went to CrossFit One World in Union City for this WOD. I worked out with a group of about 30 other people and had a great time as well as a great workout.*

For time:

800m Run

50 Shoulder presses M:75lbs. W:55lbs.

50 Knees to elbows

50 Push-ups

800m Run

WOD 7-12-08

Complete as many rounds in 30 minutes as you can of:

Walking Lunge, 12 steps

15 GHD Sit-ups

15 Hip Extensions

10 Ring Push-ups

WOD 7-11-08

3 rounds of:

Ball Slams

Squats

Push Press 65lbs./45lbs.

Box Jumps

Sumo Deadlift High-pulls 65lbs./45lbs.

Sit-ups

*Perform each exercise for one minute and then rotate directly to the next exercise. This is a six minute round from which a one minute break is allowed before repeating. Each rep is worth 1 point. Keep track of total reps for all three rounds for a total score.*

 http://media.crossfit.com/cf-video/CrossFitGames08_VonHighlights1.wmv

WOD 7-10-08

 

10 rounds for time of:

15 Deadlifts M:135lbs. W:95lbs.

15 Push-ups

 

WOD 7-8-08

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

*You must complete all 100 reps of one exercise before moving on to the next.*

*Check 4-24-08 in the April archives for previous times.*