CrossFit Kandahar

Wednesday 07 July 2010

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Monday 05 july 2010

WOD

10-9-8-7-6-5-4-3-2-1 of;

Front Squat (65lbs)

Push Jerk (65lbs)

Complete 10 reps of both lifts before moving down to 9, then 8..... and so on.

Post time to comments

 

Sunday 04 July 2010

For time:
225 pound Deadlift, 15 reps
Rope climb, 5 ascents
225 pound Deadlift, 12 reps
Rope climb, 4 ascents
225 pound Deadlift, 9 reps
Rope climb, 3 ascents
225 pound Deadlift, 6 reps
Rope climb, 2 ascents
225 pound Deadlift, 3 reps
Rope climb, 1 ascent

Post time to comments.

Saturday 03 July 2010

 

"Annie"

50-40-30-20-10 of;

Double Unders

Situps

 

if you can't do double unders, the sub is 4 single skips for every one double under.

 

Can you guess what this is? (no it's not strawberry icecream)

 

It's Processed chicken! mmmm... chicken nuggets.

Thursday 01 Jul 2010

Happy Canada Day!

 

WOD

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Tuesday 29 June 2010

Run or Row 5K

Post time to comments.

Monday 28 June 2010

"Mini RJ"

Five rounds for time of:

Run 400 meters

15 ft Rope Climb, 3 ascents

30 Push-ups

We now have climbing ropes at the CrossFit gym. Please use the crash mats inside the seacan if you are going to attempt to climb the rope.

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fundfor them.

Post time to comments.

Sunday 27 June 2010

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Saturday 26 June 2010

WOD

Overhead Squat 1-1-1-1-1-1-1 reps

Friday 25 June 2010

WOD

Hang Power Clean 3-2-2-2-1-1-1-1-1

 

SkillWork

100 Double Unders