Sotts Press

Thursday 2010 10 07

Skill/Strength
NONE

WOD

12-15-6-15-12 reps of:

Dumbbell Squats 50/35 lbs
Medicine Ball Ground To Overheads 20/14 lbs
Sotts Presses 45/15 lbs

*On the Medicine Ball GTOH:  athlete must get the MB from ground to over head any way possible. At beginning of rep, ball must touch the ground, in the up position, arms must be fully extended with elbows locked, above head, then return to ground to a full rep. Athlete must not drop ball at any time. If ball is dropped at any time, that rep must be redone again, even if it's last rep.
*Sotts Press, athlete must start in squat position and in that position the entire time, press the bar above head, from behind the neck. Arms must be fully extended and above head for rep to count. In order to rest athlete must either place bar on back of neck in the standing posistion or hold bar by the thighs, but bar does not touch ground until all reps are completed for that round. If bar is dropped at any time, athlete must redo that rep, even if it's the last rep.

Post total time to comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/96481-dumbbell-squats-medicine-ball-ground-to-overheads-sotts-presses/workout_sessions/new

_____________________________________________________________________

CFE Interval

 

3 on, 1 off, 2 on, 1 off, 1 on 1 off x 2 rds

 

S&C

 

7 min of: 3 snatches (115/75) and burpees

*with a continous clock, start with 3 snatches, then remainder of minute do burpees. Next minute again start with 3 snatches, then for the remainder of the minute do Burpees. Do this for 7 minutes. Count total burpees done, and post total.

 

 

Wednesday 2010 10 06

 

Skill/Strength

 

Bench 3 x 5

Rinds Dips 3 rds/Max reps

 

WOD

 

As many rounds as possible in 10 minutes of:

 

10 Dumbbell Floor Presses (35/15 lbs)

10 Push-ups

10 Parallette Dips

 

Post total rounds to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/95788-dumbbell-kettlebell-floor-presses-push-ups-dips/daily_workouts/86074-2010-10-06-dumbbell-kettlebell-floor-presses-push-ups-dips/workout_sessions/new

 

 

Cradle, Thrusters, and Run

Tuesday 2010 10 05

Skill/Strength

• 
  
  Bench 3 x 5
• 
  
  Ring Dips

WOD

3 rounds for time of:

• 
  
  100 m Cradle Carry (135/95 lbs)
• 
  
  10 Thrusters (135/95 lbs)
• 
  
  200 m Run

Post total time in comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/94002-cradle-carries-thrusters-runs/daily_workouts/86072-2010-10-05-cradle-carries-thrusters-runs/workout_sessions/new

___________________________________________________________________

CFE-TTc

• 35 min

Cover as  much distance as possible.


DOES YOUR GROCERY SHOPPING CART LOOK LIKE THIS? IF NOT, WHY ISN'T?
HOW MUCH DO YOU CARE ABOUT YOUR HEALTH? HOW MUCH IS IT WORTH?
THINK, AND MAKE THE RIGH CHOICES. PALEO AND CROSSFIT, IT'S A LIFESTYLE NOT A TEMPORARY SOLUTION.

Derek

Monday 2010 10 04

Skill/Strength 

• Overhead Squat 3 x 5
• Practice the squat snatch 3 rds

WOD

As many rounds as possible in 20 minutes of:

• 6 Squat Snatches (135/95 lbs)
• 7 Sumo Deadlift High-pulls (135/95 lbs)
• 6 Split Jerks (135/95 lbs)

Post total rounds to comments or on Beyond the White Board on: http://beyondthewhiteboard.com/workouts/95534-derek/workout_sessions/new























Lance Corporal Derek "Prime Time" Hernandez was 20 years old, born and raised in Edinburg, Texas. He enlisted in the U.S. Marines on July 2008, soon after he graduated from Edinburg High School. Hernandez was killed June 6 in Helmand Province, Afghanistan, in support of Operation Enduring Freedom. Derek is survived by his mother Virginia Reyna and his bother Israel Riley Hernandez. Cpl. Hernandez is the 31st member of the armed forces from the Rio Grande Valley - and the fifth Edinburg native - to die in Iraq or Afghanistan since 2003.

___________________________________________________________

CFE
5 x 100 m
4 x 300 m
3 x 200 m
2 x 400 m
1 x 800 m

S&C
21 - 15 - 9 of:
Split Jerk (135/95)
Box Jumps ((24/20)

Mirror

Friday 2010 10 01

Skill/Strength

WOD

42 - 24 - 21 - 12 of

Chest to Ground push ups
MB Sitting jump squats
HGD Sit ups
HGD Back extension

For time.

Post time in comments or on Beyond the White Board:

________________________________________________________________

CFE - Tempo 85%/95%

20 min run. 1st - 10min @ 85%, 2nd  - 10 min @ 95%

S&C

21 - 15 -9 of

Box Jumps (24/20)
Ground to overhead (135/95)

For time.

Farmers Walk

Thursday 2010 09 30

Skill/Strength

• Front squat 3 x 5
• Shoulder Press 3 x 5

WOD

• 100 m Farmers walk (50/30)
• 5 SDHP (115/75)
• 6 1 Arm DL (115/75)
• 7 Lateral burpees
• 100 m Farmers walk
• 7 SDHP
• 5 1 Arm DL
• 6 Lateral burpees
• 100 m Famers walk
• 6 SDHP
• 7 1 Arm DL
• 5 Lateral Burpees

For time.

Post time in comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/94738-farmers-walk-dumbbell-s-sumo-deadlift-high-pulls-deadlift-left-arm-s-lateral-burpee-over-barriers-burpees/workout_sessions/new

Valley Heroe

Wednesday 2010 09 29

REMINDER ALL CLASSES FOR TODAY, WEDNESDAY SEP. 29 AND THURS, SEP 30, WILL BE CANCELLED. THANK YOU.

" Sgt. Maj. Cantu"

• 5 k run

then 10 min AMRAP of...

• 5 KB American Swing (70/50)
• 5 Box Jumps (30/24)
• 5 Muscle Ups

Post total time on comments or on Beyond the White Board: http://beyondthewhiteboard.com/workouts/94501-sgt-maj-cantu/workout_sessions/new





Sgt. Maj. Cantu was from Edinburg, Texas. He served during the Vietnam war. Sgt. Maj Cantu, died due to complications of Agent Orange, from the war in Vietnam. He left behing a loving family and his best friend, ChiChi, his dog. His niece and current RCF member, Mrs. Cynthia Torres, remembers him as a very happy and outgoing person, even through out his pain and suffering. He will for always be rememberd and may he rest in peace.