Top Gun Crossfit

Wall Balls and Lunges

Maverick — Sat, 04 Sep 2010 13:36:49 +0000

5 rounds of…

20 Wall Balls

Lunges to alley and back, ball overhead

“CINDY”

Maverick — Fri, 03 Sep 2010 10:43:35 +0000

Cindy in the morning - better than a cup of coffee for waking up

A good ol’ fashioned CrossFit benchmark.

20 Minutes AMRAP

5 pull ups

10 push ups

15 squats

“Craps”

Maverick — Thu, 02 Sep 2010 19:32:24 +0000

This was a "crappy" WOD

"aaahhhh crap, that was hard"

7 rounds of..

11 Sumo Dead Hi Pulls

11 Hang Power Cleans

11 Front Squat

11 Push Press

75 M / 45 W

Deadlifts

Maverick — Wed, 01 Sep 2010 10:39:03 +0000

Skill work – handstand push ups x 10

12 minutes, on the minute, 1 deadlift @ 95% max

Ike luvs Deadlifts

Yikes !!!

Maverick — Tue, 31 Aug 2010 17:27:20 +0000

5 rounds

Run 250 M

10 Back Squat @ 135 M / 95 W (scale to ability please)

20 push ups

10 Back Squat

Bonnies Back !!!

Clyde Returns !!!

**** if it’s raining – I have an alternate to the push up and running – - you may know what they are already ***

push jerk – max 1 rep

Maverick — Mon, 30 Aug 2010 00:52:28 +0000

Skill work – ring pull ups or kipping pull ups

Strength – push jerk – max 1 rep ( 15 minute limit)

MetCon- 5 rounds – 30 seconds ring dips / 30 seconds box jumps / 30 second rest

score = total ring dips + total box jumps

Top Gun CrossFit will be closed Labor Day Monday Sept 6

Maverick — Sun, 29 Aug 2010 23:45:50 +0000

Enjoy the holiday with family and friends – maybe even a trip to the state fair !!!

Saturday WOD

Maverick — Sat, 28 Aug 2010 16:10:19 +0000

Some fun DB work – renegade rows, push ups, squats, thrusters and the like – oh, and a little running (hey it’s beautiful out there !!!)

Great job peeps – short and sweet !!!

Bada Bing and Glee "enjoying" the Saturday morning WOD

Top Gun Test

Maverick — Fri, 27 Aug 2010 21:43:12 +0000

This is the version we use with new people – ‘cept this is scaled up – still a b*ch ( I know, spelled wrong). However it’s a good test to see how far you’ve come. And it’s really quick (less than 10 minutes).

*** Special props to Special K *** she improved her time by 1 minute, 10 seconds !!!

Run 550 M

30 Pull ups

40 Push ups

50 Squats

(plenty of time for skill work before hand – so pick something you wanna work on)

Sumo Deadlifts

Maverick — Thu, 26 Aug 2010 13:15:53 +0000

Sumo Deadlifts – work up to your 3 rep max within 20 minutes

Dina and Sumo Deads

WOW Bada Bing - 195 !!!

then…

Cleaning Wall Balls

15-12-9-6-3

Med ball clean followed immediately by a wall ball

Between each set run to north end of alley and back