Monday, December 13, 2010

WOD Monday 12-13-2010

Warm-Up
Coach Led

Strength 
Squat
70% x 3
80% x 3
90% x 3+


Skill
Muscle-Up Progression

WOD
For time:
15  burpees
1  air squats
14 Burpess
2 air Squats
13 burpees
3 airsquats
12 burpees
4 Air Squats ...

(continue until you get to 1 burpee and 15 squats )
Posted by at

8 comments:

  1. AnonymousDecember 13, 2010 at 6:11 AM

    Bryan B. 10:54 (Elem. 1)
    Scott 14:12
    Randy DNF (9 burpees)
    Jeff DNF (12 burpees)

    ReplyDelete
  2. AnonymousDecember 13, 2010 at 7:33 AM

    Dan 22:45

    ReplyDelete
  3. AnonymousDecember 13, 2010 at 8:59 AM

    Dana 10:00 (1/2)
    Michelle 7:19 (1/2)

    ReplyDelete
  4. AnonymousDecember 13, 2010 at 5:03 PM

    Sheri - 15:14
    Dave - 9:34 (Started at 10 burpees)

    ReplyDelete
  5. AnonymousDecember 13, 2010 at 7:49 PM

    Jackie- 17:57
    Jim-18:34
    Monica-11:20
    Ryan T.-11:18
    Ellen-19:35

    ReplyDelete
  6. AnonymousDecember 13, 2010 at 8:27 PM

    Mack (12 reps) 10:32
    Christina (10 reps) 6:13
    Jaime (12 reps) 6:48
    Donna (10 reps) 8:00
    Joey 13:08
    Cheri (7 reps) 5:58
    Nick (7 reps) 2:42
    Selena (7 reps) 3:13
    Brian (10 reps) 6:30
    Kaitlyn 13:54 139# @ 8 reps
    Tim (7 reps) 5:06

    ReplyDelete
  7. AnonymousDecember 13, 2010 at 9:09 PM

    Taylor-14:12
    Carey-13:48
    Tami-14:56
    Clinton-16:57
    Michael-13:18
    Hollie-13:34
    Marty-5:32 40/40

    ReplyDelete
  8. Coach JerryDecember 15, 2010 at 5:30 PM

    CrossFit Excel Ramp Program #1:(Elements II)

    Squat(bdwt)/Push Up(hands on bench)/ Ring Row(legs at 90* & feet are flat on floor) 15/12/9

    Jennifer and Brandye 14:06

    ReplyDelete

Subscribe to: Post Comments (Atom)

Followers