Tuesday, 09.07.10: WOD 100907

"Severin"

50 strict pullups

100 pushups, release hands from ground at bottom

5k run

 

Wear 20lb vest.

NO 4PM CLASSES

Saturday, 09.04.10: WOD 100904

"CrossFit Total" 3 attempts for a 1 rep max back squat, shoulder press and deadlift.

reminder, we will be closed Sunday and Monday for the holiday

Friday, 09.03.10: WOD 100903

Weighted pullup
1-1-1-1-1-1-1

Death by pullups
one pullup in the first minute,
two pullups in the second minute,
three pullups in the thrid minute...
ends when you don't complete all the pullups within that allotted minute

Thursday, 09.02.10: WOD 100902

We will be closed Sunday and Monday for the holiday weekend.

2 reps on the minute for 8 minutes:
deadlift or back squat 80% of max

3 efforts of:
400m run or 500m row
rest 4 minutes.
Within the rest period, collect 30 seconds of:
Ball up/inverted hang or "L" sit

Wednesday, 09.01.10: WOD 100901

Bench Press
3x5 (same weight for all 3 sets)

For time:
800m run
21 thrusters 75#
21 "L" pullups

Tuesday, 08.31.10: WOD 100831

It's been a pretty amazing month at Asylum, let's finish off with a bang

"300"

for time:
25 pullups
50 deadlift 135/95
50 pushups
50 box jumps 24"
50 floor wipers 135lb (touch each side for a count of 1)
50 kb clean and press, 1pd
25 pullups