WOD BLOG

Thurs Feb 23, 2012... Day 54

Andrew Landau — Thu, 23 Feb 2012 03:14:14 +0000

Please watch this video before coming into the gym to compete so that we all know the standard of movements. Judging will be strict. Lets kill it guys!

WOD

2012 Sectionals WOD #1

7 Min AMRAP

As many burpees as possible touching a target six inches above your highest reach

Wed Feb 22, 2012... Day 53

Andrew Landau — Wed, 22 Feb 2012 03:48:20 +0000

Sorry about no picture guys!

STRENGTH
3x5 linear back squat

WOD
3 rounds
30 wall ball shots 20/14
20 Situps
10 pushups

Tues Feb 21, 2012... Day 52

Andrew Landau — Tue, 21 Feb 2012 03:54:32 +0000

For those of you who have been wondering what the Crossfit Games are... SIGN UP! We start Thursday!!!

STRENGTH

4 X 4 Power Clean Linear

WOD

12 Min AMRAP

10 Back Extentions

20 Double Unders

8 Hang Power Cleans 95/65

Mon Feb 20 2012... Day 51

Andrew Landau — Mon, 20 Feb 2012 01:15:52 +0000

WOD

"The Seven"

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlifts 245/175
7 Burpees
7 Kettlebell swings 70/53
7 Pull-ups

Fri Feb 17 2012... Day 48

Andrew Landau — Thu, 16 Feb 2012 23:58:17 +0000

Yep... This is for me:) (Chels)

STRENGTH

3X5 bench press linear

WOD

7 Rounds

7 Front Squats 165/115 (from the rack)

7 Chest to Bar pull ups

Thurs Feb 16 2011... Day 47

Andrew Landau — Thu, 16 Feb 2012 01:00:34 +0000

STRENGTH

Power Snatch 6 x 3

WOD

800m run

21.15.9

KBS 70/53

Deficit Pushups

Pistols

Wed Feb 15 2011... Day 46

Andrew Landau — Tue, 14 Feb 2012 15:40:04 +0000

Layle killin it at 7AM!

STRENGTH

Push Press 4x4 Progressive

WOD

3 rounds

5 Power Cleans 155/105

10 WBS 20/14

10 Toes 2 Bar

7 MIN AMRAP

100 M Sprint

10 Wall Ball Toss Situps

8 1 arm overhead squats

Tues Feb 14 2012... Day 45

Andrew Landau — Mon, 13 Feb 2012 18:13:38 +0000

So Bad A#S!!! Who is ready?!

STRENGTH

3 X Max Rep HSPU

WOD

3 Rounds

5 Body Weight Back Squat

75 Double Unders

Mon Feb 13 2012... Day 44

Andrew Landau — Mon, 13 Feb 2012 01:26:07 +0000

Beat my Valentine competitors.

STRENGTH

7x2 deadlifts

WOD

Sectionals competition workout #2

15 Min AMRAP

9 DL 135/100

12 Crossfit Standard Pushups

15 Box Jumps 20/24 inches

Fri Feb 10 2012... Day 41

Andrew Landau — Thu, 09 Feb 2012 23:23:00 +0000

2/9 wod results

STRENGTH
3x5 press linear

WOD
2011 Sectionals workout #1

10 minute AMRAP
30 double unders
10 power snatches 75/55