Strength
Shoulder Press 5-5-5-5-5
WOD
5 Suicide Sprints @ 10, 20, 30, 40 Yards in the Park (2 Minutes of Rest)
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Shoulder Press 5-5-5-5-5
WOD
5 Suicide Sprints @ 10, 20, 30, 40 Yards in the Park (2 Minutes of Rest)
What is a suicide sprint? I would like to do this even though I am out of town.
Sprint 10 yds, turn around and go back to start. When you get back to the start, run 20 yds, then turn around and go back. Do the same for 30 yds and 40 yds. So you go out and back 4 times, each time going out 10 yds further.
Kyle – any rest between suicides?
Cool. Thanks Jason.
SP – 111-116-116-121-126
WOD – :59, 1:01, 1:05, 1:09, :58
(1st tree to statue on Meade)
SP: 45×5 (missed last two reps
WOD: 51, 53, 55, 56, 55 seconds
Started my 10 week at home Investment Banking summer crossfit plan today:
50-40-30-20-10, Double Unders and Air Squats
10:39 rx
if anyone has any good 15 minute workouts I can do in a park near where I’m staying and not make me look like too much of freak please let me know. For equipment I have a jumprope and my body. Rings are enroute. I’m thinking about buying a 35# kettlebell for 60 bucks. Is that a good deal?
If you look in the archives, Kyle had some good Christmas vacation and snowstorm workouts for those who couldn’t make it into the gym.
There’s a sticky on the main xfit forums that has a 20-page pdf of bodyweight wods.
http://board.crossfit.com/showthread.php?t=50739
you can also try bodyrock.tv
she does really hard workouts, sometimes with no equipment at all. don’t be distracted.
heart.
lol awesome
ahem…
he watches them for the articles
SP: 67-77-77-82-82(4)
WOD: really slow
Worked out at Balance Crossfit in DC this morning (felt so good to be doing actual weight stuff again!)
Sumo DLs 10-10-10: 115#, 135#, 145#
then…
5 rounds (for reps):
1:00 Stair Sprint Farmer Walks (45/30lbs) (these were done at the stairs in front of the ‘church’ on Thomas Circle. Up and down = one rep)
0:30 rest
1:00 Double-unders
0:30 rest
2 steps shy of 164 reps (Rx)
PP: 111# (for all)
WOD: :42, :50, :53, :50, :47
I thought a suicide was when you mixed a bunch of sodas together at 7-11. thanks for getting my hopes up, kyle. you’ve changed….
it’s when you chug milk for time, actually.
SP: 55#x3, 60#x2
WOD: :56, :55, :56, :56, :56
35-40-40-42 (4 reps)-40
:56, :58, :59, :63, :60
89#, 111#, 121#, 133# (3), 126# (4)
43, 44, 46, 46, 44
SP: 89×5
WOD: 41, 41, 41, 43, 40
SP: 45#,50#,55#x2,50#
WOD: :58, :63, :61, :60, :58