RX THE WOD

Morning WOD – 06.27.2011

Posted on June 27, 2011 by

In Heidelberg, Germany this week listening to the Army’s 107.3FM… Cool town.

Morning WOD at Hotel
100 25# dumbbell snatch

Cash out: 8x100m sprint under 30sec

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Travel WOD – 06.26.11

Posted on June 26, 2011 by

For Time:

50 Jumping Jacks

50 Air Squats

50 Pushups

50 Burpees

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What Level CrossFit Are You?

Posted on June 26, 2011 by

Crossfit Seattle posted a fantastic set of benchmarks of what level we could achieve in various CrossFit exercises.

For example, beginners should do 1- pushups and Level IV athletes 60 ring pushups. (ouch)

The link will show you levels 1-4.

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Traveling the world with Angie

Posted on June 26, 2011 by

Girls You Can Do On The Road…

There are many posts about travel WODs. I like the idea of doing the benchmark girl routines while traveling. These are tough enough workouts and get me lower my benchmarks at the same time. Apart from bodyweight exercises you can ALWAYS do pullups. Find a playground or you can always hang off the top of the hotel bathroom door… (See Mark Lauren’s Bodyweight Bible on how to get creative). And take your speed rope with you !!

ANGIE

100 Pull-ups / 100 Push-ups / 100 Sit-ups / 100 Squats

ANNIE

50-40-30-20-10 double-unders / sit-ups

BARBARA

5 rounds for time:

20 Pull-ups / 30 Push-ups / 40 Sit-ups / 50 Squats

CHELSEA

Repeat each minute for 30 minutes:

5 Pull-ups / 10 Push-ups / 15 Squats

MARY

AMRAP in 20 minutes: