Archive
Team WOD, 7/24/2010
200 Meter Run
200 Burpees
200 Meter Run
200 Wall Balls (20#/12#)
200 Meter Run
200 Pull-Ups
200 Meter Run
200 Double Unders
Teams of 4. Team must run together. Only 2 athletes can work at a time. You can’t move on until each exercise is completed.
Johnson, 7/23/2010
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.
AMRAP 20 minutes:
9 Deadlift (245/165)
8 Muscle-ups (substitute for 1 muscle up is 1 ring row and 1 jumping ring dip)
9 Squat clean (155/105)
Push Jerk, 7/22/2010
In 20 minutes:
Push Jerk 5-5-5-5-5 reps (80% of your max)
AMRAP 10
5 Push jerk (45/30)
7 Box jumps (30/24)
Dead Man Walking, 7/21/2010
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups and 18 situps
Walking lunge 100 ft.
15 Pull-ups and 15 situps
Walking lunge 100 ft.
12 Pull-ups and 12 situps
Walking lunge 100 ft.
9 Pull-ups and 9 situps
Walking Lunge 100 ft.
6 Pull-ups and 6 situps
WOD Demo with Chris Spealler and Eric O’Connor – video [wmv] [mov]
Overhead Squat, 7/20/2010
In 20 minutes:
Overhead Squat 5-5-5-5-5 reps (80% of your max)
10 Minute AMRAP:
5 Overhead Squat (55% of heavy single)
10 Pull Ups
15 Push Ups
Grilled salmon, asparagus and potatoes by Martha Burton – video [wmv] [mov] and recipe [pdf]
Luce, 7/19/2010
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
3 Rounds for Time:
800 Meter Run
10 Muscle-ups (substitute for 1 muscle up is 1 ring row and 1 jumping ring dip)
100 Squats
Ladies, Have You Met…
There’s 2 new additions to the AKCF Box….women’s bars!
Check them out the next time you are in. The are not as wide as the men’s bars so they are easier to grip for women who have smaller hands.
Get ready to fall in love!
Trevor, 7/17/2010
Completed in teams of 4 with only 2 athletes working at a time. Exercises are completed in order and the athletes are not allowed to move to the next station until all reps were complete.
300 Pullups
400 Pushups
500 Situps
600 Squats
The Affiliate competition at the Southeast Regional by CrossFit Again Faster – video [wmv] [mov]
Mama Fu Chow, 7/16/2010
5 points to whoever can guess this AK CrossFit student.
Five rounds for time of:
Row 500 meters
Power clean, 12 reps (135/95)
Thruster, 15 reps (95/65)
“Arm Wrestling 101: Rising Strength Part 3” with Devon Larratt,CrossFit Journal preview video [wmv] [mov]
If You Build It…
We need your help! Do you have any carpentry skills or know someone who does? We need someone who can build more plyo boxes for us. We would be happy to do a trade for membership fees to pay for your labor, and we will purchase materials.
Please email to info@akcrossfit.com and let us know. THANKS!!
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