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Check out CrossFit Endurance today, Wayne made the big time.
WOD
5 rounds for max reps of:
1.5 x body weight Back squat
Ring dips
Post reps for both exercises in all rounds.
There is no time element to this WOD, rest as needed between rounds and exercises.
Sorry for the early April Fool's joke yesterday, it was an accident. If any of you tried yesterday's WOD you must have been cussing about the five rounds. Good job to anyone who completed that WOD. It was meant to be a 1 round event. I was posting another WOD and felt it would be better another day. I forgot to take out the five rounds for time when editing the WOD. I will be more careful next time. Thank you to the few of you who called me out on that one. I was really concentrating on the brief Blog about Wayne, who did a tremendous job yesterday, by the way. He killed the triathlon and we are proud of him. Photos coming soon.
WOD
Complete as many rounds as possible 20 minutes of:
95 pound Snatch grip deadlift, 10 reps
95 pound Hang Power snatches, 7 reps
95 pound Overhead squat, 5 reps
Post rounds completed to comments.
Wayne Richard, found us when we were training out of the "Yard", and although it has only been a few months, you have been there to see every inch of growth CrossFit Northwest Tucson has accomplished. In fact, I think he was the first member to take the Intro WOD. We met Wayne on the CrossFit Endurance site, a CrossFitter who loves endurance events. Thank you for entrusting us with your preparation for the events you undertake. We are eagerly awaiting the results.
Lets all say good luck to Wayne today. Wayne is taking on the Tucson Triathlon sprint triathlon this morning. His heat takes off at around 8:51 at the U of A . If you don't have anything else to do on a beautiful spring Tucson Sunday morning, come out and see Wayne compete. You will have to get there before 10:00, we expect that he won't take much longer than that to finish. Wayne, as most of you know, is using CrossFit NWT programming in conjunction with CrossFit Endurance to prepare for his endurance events. We know you will set a PR today.
WOD
Run 400m
100 Squats
50 Walking lunges
Run 800m
100 Push-ups
50 Dips
Run 400m
100 Sit-ups
50 Superman's
Post time to comments.
Wayne and his wife Stacey
Wayne taking on the intro workout in the Yard.
WOD
3 rounds for time of:
50 Squats
21 Pull-ups
21 Dips
135 pound Hang power cleans, 10 reps
or
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
WOD
"Kelly"
5 rounds for time.
Run 400m
30 Box jumps, 24" box
30 Wall ball shots, 20/14 pound medicine ball
Post time to comments.
Compare to 081221
Memory lane for some of us. Check this post out at Mike's Gym. To All the Kids Who Survived the 30's-70's.
Ah Rest, it's what the doctor ordered. Be sure to get enough sleep and rest between workouts. Your body will thank you.
WOD
10 rounds for time of :
95 pound push press, 7 reps
10 Pull-ups
Post time to comments.
WOD
Five rounds for time of:
50 Squats
100 Rope jumps
Post time to comments.
WOD
Four rounds for time of:
"One Barbell"
20/15 kg Sumo deadlift high pull, 25 reps
20/15 kg Muscle snatch, 20 reps
20/15 kg Overhead walking lunge, 50 feet
20/15 kg Thruster, 30 reps
The barbell cannot leave the hands except between rounds.
Post time to comments.
GO WILDCATS!
WOD
As many rounds as possible in 20 minutes of:
10 Push-ups
15 Squats
20 Sit-ups
Disturbing Counsel - Jon Gilson - Again Faster
Post number of rounds and thoughts to the above gem to comments.
