080930 WOD

NOT FRAN
!
1000m
21 Thrusters
9 Shoulder Press
800m
15 Thrusters
15 Push-Press
400m
9 Thrusters
21 Push-Jerk

080929 WOD

5 Rondas de:
5 Rounds of:
10 Deadlifts (#210)
10 Burpees
10 KB Swings (#55)

080927 WOD

A.M.R.A.P. of:
Mayor cantidad de rondas de:
Corrida/Run 400m
50 squats
Corrida/Run 400m
50 push-ups
Corrida/Run 400m
50 Pull-ups

080926 WOD

30 muscle-ups for time
!
Si no puedes hacer muscle-ups, 120 pull-ups y 120 ring dips.
If you can't do muscle-ups, 120 pull-ups and 120 ring dips.

080925 WOD

4 Rondas para tiempo:
4 Rounds for time:
Correr/Run 400m
10 KB Deadlifts
15 S.D.H.P.
20 KB Swings
20 Sit-ups (ab-mat)

080924 WOD

4 Rondas para tiempo:
4 Rounds for time:
30 Tuck Jumps
30 S.D.H.P.
30 lunge steps
30 Kb swings
30 push-ups

080923 WOD

Para tiempo:
For time:
30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups
!
Con una barra Olímpica con platos solo de un extremo (45lbs los hombres, 25lbs las mujeres), tocar los platos de un lado de la "barrera" a otro para una repetición. La "barrera es de 24''.
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

080920 WOD

Por tiempo:
For time:
20 burpees
10 10sec ring holds
20 one hand KB swings (#35)
25 squats
20 side jumps
Correr/Run 400m

080919 WOD

Correr 5k
Run 5k

080918 WOD

Para tiempo:
For time:
20 burpees 2 ring dips
18 burpees 4 ring dips
16 burpees 6 ring dips
14 burpees 8 ring dips
12 burpees 10 ring dips
10 burpees 12 ring dips
8 burpees 14 ring dips
6 burpees 16 ring dips
4 burpees 18 ring dips
2 burpees 20 ring dips

080917 WOD

5 rondas/rounds for time:
10 shoulder press
20 pull-ups
30 push-ups
40 squats

080916 WOD

400m Run/Corrida
21 S.D.H.P.
21 Sit-ups
400m Run/Corrida
15 S.D.H.P.
15 Sit-ups
400m Run/Corrida
9 S.D.H.P.
9 Sit-ups
400m Run/Corrida
15 S.D.H.P.
15 Sit-ups
400m Run/Corrida
9 S.D.H.P.
9 Sit-ups

080915 WOD

"FRAN"
21-15-9
Thrusters
Pull-ups

080914 REST DAY!

080913 WOD

4 rounds for time of:
10 handstand push-ups
10 pull-ups
10 one-handed KB swings (#55)
20 S.D.H.P.
10 atomic push-ups

080912 WOD

20 Minute AMRAP:
20 Minutos Mayor Cantidad de Rondas Posibles:
10 Lunge (Total Steps)
5 Burpees
10 Lunge
5Ring Dips

080911 WOD

"7 Rounds/Rondas of 7 reps"
TRX or Ring Push-ups
Renegade Rows
OH KB Squats
Burpees

080912 WOD

5 Rondas si tienes tiempo en BRIGA, 3 si eres nuevo!
5 Rounds if you've been at BRIGA, 3 if you're new!
"99 Problems"
11 Wall Balls
11 Kettlebell Swings (#55/#35)
11 Sit-ups
11 Box Jumps
11 Knees to Elbows
11 Squats
11 Push-ups
11 Double Unders/Tuck Jumps
99m Run/Corrida

080910 WOD

"3 Rounds/Rondas"
Run/Correr 100m
21 KB Swings
21 Thrusters
21 Wall-Shots

080909 WOD

"Angie-Jolie"
150 pull-ups
150 push-ups
150 sit-ups
150 squats

If you think CrossFit is too hard...

If you think CrossFit is too hard for you to do, take a look at Chris Holt's story. Chris is co-owner of CrossFit Threshold.
Chris that is very inspiring, you have truly overcome some serious obstacles.

080906 WOD

"Pain in the Park II"
10 pull-ups
20 burpees
30 thrusters
30 KB swings
40 SDHP
40 push-ups
50 squats
10 pull-ups

080905 WOD

Correr/Run 10k

080904 WOD

"Kettlebell Training"
3 sets of 10 cleans
3 sets of 10 presses
3 sets of 10 rows
3 sets of 10 swings
all sets performed with 1.5 pood KB
!
After that...we ran a mile

Outside Magazine at it AGAIN! The B.S. in Fitness...

Outside Magazine has done it again... They have determined that "The Fittest Real Athletes" are those who Run or Ride a bike. I have Run 100 miles through the mountains on more then 1 occasion, and completed Ironman. I have done more ultra marathons and triathlons then I care to talk about. Why do I tell you this? Because none of it prepared me for Fitness! I was aging myself at a rate that we are seeing in drug addicts. I could not squat 75lbs for 10 reps without tearing every muscle fiber I had in my legs. I was weak, and the only thing I seemed to care about was training 20+ hours a week so I could be "FIT"? I declare BLASPHEMY on Outside Magazine. Who are they to know what Fitness is? Would fitness not define a well rounded individual who is capable of not only riding ones bike well, but would also have the ability to deadlift ones bodyweight by more then 2 times? How about squatting 300 lbs? Or even having the ability to do 30 pull-ups in a row? How about the ability to do "Fran" in under 3 minutes? All while still being able to ride or run with the best of them… Or why are our Navy SEALs, Army Rangers, and all SF’s not considered for this? Why is it YOU were not chosen for this? Click this link and nominate you or a friend who is ONE of US. TIME FOR CHANGE!
(from CrossFit Endurance)

080903 WOD

One time through for time:
30 Handstand Pushups
40 Pullups
50 Kettlebell Swings 1.5 pood (55# DB)
60 Situps
70 Burpees
!

CrossFit Endurance Rest Day!

080902 WOD

"BRAWL GONE BAD"
Esta es mi versión del famoso "Fight Gone Bad". Te mueves de cada una de las 5 estaciones a la otra después de un minuto, con un minuto de descanso antes de repetir. Igual que una pelea de MMA de 3 rounds de 5 minutos.
This is my version of the famous "Fight Gone Bad". You move from each of five stations after a minute, a one-minute break is allowed before repeating. Just like a MMA Fight of 3 rounds of 5 minutes.
!
Las estaciones son:
The stations are:
1. KB Swings (Reps)
2. Tuck Jumps (Reps)
3. Sumo Deadlift High Pull (Reps)
4. Wall-shots (Reps)
5. Shoulder Press (Reps)

080901 WOD

Para tiempo:
For time:
!
100 rope jumps
50 Lunges w/KB on one hand
50 push-ups
50 sit-ups
!
100 rope jumps
40 Lunges w/KB on one hand
40 push-ups
40 sit-ups
!
100 rope jumps
40 Lunges w/KB on one hand
40 push-ups
40 sit-ups
!
100 rope jumps
30 Lunges w/KB on one hand
30 push-ups
30 sit-ups
!
100 rope jumps
20 Lunges w/KB on one hand
20 push-ups
20 sit-ups
!
100 rope jumps
10 Lunges s/KB on one hand
10 push-ups
10 sit-ups