CrossFit Augusta

FORGING ELITE FITNESS

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February 8th, 2010 · Comments Off

100_3754
“Stephen”

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

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February 5th, 2010 · Comments Off

100_3729
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

The SDHP is a “pull” that is really a “push.” Can you elaborate?

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REST DAY

February 4th, 2010 · Comments Off

100_3758

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WOD

February 3rd, 2010 · Comments Off

100_3761
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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WOD

February 2nd, 2010 · Comments Off

100_3750
“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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February 1st, 2010 · Comments Off

100_0572
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

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WOD

January 29th, 2010 · Comments Off

100_3613
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Good luck Jason at boot camp. Thanks for serving your country.

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REST DAY

January 27th, 2010 · Comments Off

100_3758

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WOD

January 26th, 2010 · Comments Off

100_0613
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

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January 25th, 2010 · Comments Off

100_3737
Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

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