Wednesday, August 31, 2011

110831

"Tabata This!"
http://www.youtube.com/watch?v=yfOSoIkrM38

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up (scale w/ jumping or band-asst)
Rest 1 minute
Tabata Push-up (scale from knees)
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

scott 41
anthony 34
anaida 47
jackie 47
candace 51
mike 25

Tuesday, August 30, 2011

110830

for time:

run 400m
20 burpees (http://www.youtube.com/watch?v=21dvQyNiTjM)
10 ring rows (http://www.youtube.com/watch?v=mGDgH3yBDmk)
15 burpees
15 ring rows
10 burpees
20 ring rows
run 800m
20 box jumps (http://www.youtube.com/watch?v=UweKybOuivA)
10 sit-ups (http://www.youtube.com/watch?v=_HPfXutjB1s)
15 box jumps
15 sit-ups
10 box jumps
20 sit-ups
run 400m

scott 15:46
anthony 21:07
lauren 20:44
candace 17:05

Monday, August 29, 2011

110829

for time:

row 500m
then 
10-9-8-7-6-5-4-3-2-1 rep rounds of
then 
row 500m

scott 12:29

Saturday, August 27, 2011

Friday, August 26, 2011

110826

as many rounds and reps as possible in 15 minutes

10x kettlebell swings (m: 53lb; w: 30lb) (http://www.youtube.com/watch?v=rJqPgV681Hg)
10x box jumps (m: 24"; w: 20") (http://www.youtube.com/watch?v=UweKybOuivA)
10x ring push-ups (http://www.youtube.com/watch?v=CPIfBrA6HMM)

scott 10 rounds + 5 kbs
anthony 8 rounds + 10 p/u
anaida 7 rounds
jackie 8 rounds + 10 kbs + 10 b/j + 6 p/u

Thursday, August 25, 2011

110825

5 rounds for time


15x deadlift (m: 185lb; w: 95lb)
15x toes-to-bar (w: knees-to-elbows)


WOD Demo with Jenn Jones - video [wmv] [mov]


scott 11:25
anaida 14:03
jackie 15:40



Tuesday, August 23, 2011

110823

for time:

run 1600m
50x air squats
50x push-ups
50x sit-ups
run 800m
50x air squats
50x push-ups
50x sit-ups
run 400m

scott 22:40
anthony 26:37
anaida 25:55
jackie 24:07

Monday, August 22, 2011

110822

3 rounds, record total number of combined reps for score

1 min AMRAP - kb swing (m: 53 lb; w: 30 lb)
20 sec rest
1 min - row (for calories)
20 sec rest
1 min AMRAP - push-press (m: 95 lb; w: 45 lb)
20 sec rest
1 min AMRAP - lunges (body weight)
20 sec rest
1 min AMRAP - pull-ups (m: kipping; w: band-assisted)

scott 369 points
anaida 251 points
jackie 305 points

Sunday, August 21, 2011

110821

complete for time:

run 800m
-then-
3 rounds:
10x deadlift, 225lb (http://www.youtube.com/watch?v=pjBI9qxibTc)
15x push-ups - on parallettes (http://www.youtube.com/watch?v=JcfkQioj7QY)
20x ghd sit-ups (http://www.youtube.com/watch?v=Ufaa41nkIP8)
-then-
run 800m

scott 13:07
anthony 17:40
anaida 15:38

Thursday, August 18, 2011

Wednesday, August 17, 2011

110817


FIGHT GONE BAD


http://media.crossfit.com/cf-video/CrossFitAlbany_AustinFGB.mov
http://media.crossfit.com/cf-video/CrossFitAlbany_AustinFGB.wmv


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  3 rounds are to be completed.  The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

scott: 287 points


Tuesday, August 16, 2011

110816

as many rounds and reps as possible in 15 minutes:

row 200m
10x handstand push-ups (http://www.youtube.com/watch?v=JGhdSLkf-8o)
10x power cleans, 135# (http://www.youtube.com/watch?v=mCUmi2oqlvA)

scott: 4 rounds+200m row, 10 hspu, 6 power cleans


Friday, August 12, 2011

Wednesday, August 10, 2011

110810

for time:

run 800m
then
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds
pull-ups
ring dips
ghd sit-ups

scott 15:24
anthony 27:44

Monday, August 8, 2011

110808

21 - 15 - 9 rep rounds of

right arm dumbbell snatch, 50lb
sit-ups
left arm dumbbell snatch, 50lb
push-ups

scott 5:42

Sunday, August 7, 2011

Friday, August 5, 2011

110805

http://games.crossfit.com/node/630017
6:30am
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 110lb (AL 32kg)
30 Burpees
20 Shoulder to overhead, 135lb (AL 95lb)
run 400m


scott 14:05
anthony: 23:36

Thursday, August 4, 2011

110804

complete for time:

row 1000m
rest 2 min
row 1000m
rest 2 min
row 1000m

scott 3:52; 3:55; 3:55

Monday, August 1, 2011