CROSSFIT AL ASAD

nospam@example.com (Kim) — Mon, 23 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Rest Day

nospam@example.com (Kim) — Sun, 22 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD

Hang power clean 1-1-1-1-1-1-1 reps

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nospam@example.com (Kim) — Sat, 21 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD

21-18-15-12-9-6 of:

Walking lunge 100 ft.
Pull-ups
Sit-ups

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nospam@example.com (Kim) — Fri, 20 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD - "Karen"

For time:
150 Wallball shots, 20 pound ball

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nospam@example.com (Kim) — Thu, 19 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Rest Day

nospam@example.com (Kim) — Tue, 17 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD

21-18-15-12-9-6-3 of:
Double Unders, Sit-ups

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nospam@example.com (Kim) — Mon, 16 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD - "Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

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nospam@example.com (Kim) — Sun, 15 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Rest Day

nospam@example.com (Kim) — Sat, 14 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD - "Murph"

1 mile run
100 pullups
200 pushups
300 squats
1 mile run
(can break up exercises as req'd; run must be continuous)
optional add: wearing a 20# flak

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nospam@example.com (Kim) — Fri, 13 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

nospam@example.com (Kim) — Thu, 12 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD - "Linda" aka "Three Bars of Death"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

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nospam@example.com (Kim) — Wed, 11 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Rest Day

nospam@example.com (Kim) — Tue, 10 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD

Four rounds, each for time of:

800 meter run
Rest as needed between efforts.

Post times for each round to comments.

nospam@example.com (Kim) — Mon, 09 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD - "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

nospam@example.com (Kim) — Sun, 08 Aug 2010 12:00:00 -0700

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD

Deadlift 5-5-5-5-5 reps.

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