Archive for April, 2010

Group Park WOD: Seizure

Posted: April 30, 2010 in Uncategorized

Q-Ped Movements as Warm-up

For time:

Run 200 meters (pull-up bars to light pole and back)

50 Push Press (45#)

50 Knees to Elbows

Run 400 meters

50 KB Swings (55/35#)

50 Sit-ups

Run 200 meters

Post time to comments.

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.com WOD

Posted: April 30, 2010 in Uncategorized

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

Posted: April 28, 2010 in Uncategorized

Front squat 3-3-3-3-3 reps

Post loads to comments.

Dave Lipson 330, 350, 375, 405, 416.

Compare to Nov. 30, 2009

Posted: April 27, 2010 in Uncategorized

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.

Posted: April 26, 2010 in Uncategorized

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Graham Holmberg 10:27. Post time to comments.

A New Hero WOD

Posted: April 24, 2010 in Uncategorized

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Pat Barber 18:49, Taz Venter 29:31 (135lbs). Post time to comments.

OfficerPaulSciullo_th

photo courtesy of www.crossfit.com

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Group Park Workout for today has been canceled due to rain. Next Park Workout will be Sunday @ 6:00 @ Malesus.

If you have a medicine ball, try this at home…

7 rounds for time

10 medicine ball cleans (20/15)

10 push-ups

10 sit-ups

Post time to comments.

.com WOD

Posted: April 23, 2010 in Uncategorized

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36. Post time to comments.

Posted: April 22, 2010 in Uncategorized

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.

Posted: April 20, 2010 in Uncategorized

Clean one rep every minute on the minute for 15 minutes.

Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs, Miranda Oldroyd 185/165lbs, Taz Venter 165/145lbs. Post the highest and lowest loads to comments.