Sunday, June 6, 2010

REST DAY

Saturday, June 5, 2010

WOD

"Beach Blast"

-Run through the surf
-Burpee X 15
-Yoke Carry
-KB Swing X 15
-KB Drag
-Burpee X 15
-Run through the surf

Friday, June 4, 2010

Thursday, June 3, 2010

WOD

Overhead Squat 3 X 5

10 minute rest

3 Rounds:

- 135/95# OHS X 10
- Double-Under X 50

Wednesday, June 2, 2010

WOD

21-15-9

- Clapping Push-Up

- Jumping Squats to 24/20" Box

Tuesday, June 1, 2010

WOD

Strict Pull-Up 3 X Max Reps

10 minute rest

-AMRAP 15
-Run x 1 Lap
-Sit-Up X 30
-Back Ext. X 20

Monday, May 31, 2010

Memorial Day WOD

"Kalsu"

135/95# Thruster X 100
...
*At the top of each minute, stop and do 5 burpees*

*At the beginning of every minute perform 5 burpees, for the rest of the minute

perform as many thrusters as you can during that minute. At the beginning of the

next minute perform 5 burpees and then max rep thrusters and so on until you reach

100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American

Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was

voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68

season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion,

11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by

mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

Sunday, May 30, 2010

REST DAY

We hope everyone had a wonderful holiday weekend!!!
Get plenty of rest.....next week is gonna be rough!!!

Saturday, May 29, 2010

Friday, May 28, 2010

WOD

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

 

SSG Joshua Hager, United States Army, was killed Thursday February 22 in

Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's

friends and family. Fair Winds, Josh.

 

Thursday, May 27, 2010

WOD

Thruster 3 X 5

10 minute rest

3 Rounds:

- 1/4 BW DB Squat Clean Thruster X 10
- 53/35# KB Swing X 15
- Clapping Push-Up X 20

Wednesday, May 26, 2010

WOD

Double-Unders X 2:00
Sit-Ups X 2:00
Rest X 1:00
...DU X 1:30
SU X 1:30
Rest X :45
DU X 1:00
SU X 1:00
Rest X :30
DU X :30
SU X :30

Tuesday, May 25, 2010

WOD

Snatch 6 X 2

10 MINUTE REST

AMRAP = 12:00

95/65# Hang Snatch X 7
Push-Up X 14

Monday, May 24, 2010

WOD

Back Squat 3 X 5

10 minute rest

3 Rounds:

- 1-Legged Box Jump x 7 ea.
- Burpee X 15
- 135/95# Lunge X 7 Ea.

Sunday, May 23, 2010

 

REST DAY

Saturday, May 22, 2010

WOD

TIRE FLIP x 20m

TIRE DRAG x 20m

CLEAN & PRESS x 1,1,1

FARMERS WALK x 40m

HEAVY BAG CLEAN x 3

DEADLIFT x 3,2,1

CHAIN DRAG x 20m

Friday, May 21, 2010

WOD

 

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

 

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire

during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of

Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged

to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee

of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Thursday, May 20, 2010

WOD

SNATCH 6 X 2

10 minute rest


4 ROUNDS

5 CYCLES of

SNATCH GRIP DEADLIFT

HANG POWER SNATCH

OVERHEAD SQUAT

BACK SQUAT

SNATCH PUSH PRESS

Wednesday, May 19, 2010

WOD

STANDING BROAD JUMP x 10

BURPEE x 25

STNADING BROAD JUMP x 10

SQUAT x 75

STANDING BROAD JUMP x 10

DOUBLES x 125

Tuesday, May 18, 2010

WOD

POWER CLEAN 6 x 2

10 minute rest

POWER CLEAN 155/105 x 15
BOX JUMP 24"/20" x 30
POWER CLEAN x 10
BOX JUMP x 20
POWER CLEAN x 5
BOX JUMP x 10

Wednesday, May 12, 2010

WOD

SQUAT CLEAN 6 x 2

10 minute rest


3 ROUNDS

HANG POWER CLEAN 135/95 x 15

PUSH-UP x 30

KT = 6:13
Josh = 6:34

 THE COMPOUND WILL BE CLOSED ON SATURDAY, MAY 15TH

FOR ALL CLASSES EXCEPT 9 a.m. BOOT CAMP. PLEASE

READ BELOW AND JOIN US AT CF 757!!!!

 

 

As a way to begin to bring our community together, we at CrossFit 757 have decided

it is time for us to get together.....

WODstock 2010
A gathering of CrossFit affiliates from around the Hampton Roads Region

This gathering is a chance for us all to come together and strengthen our community. Members

of all CF affiliates in our region are invited to celebrate elite fitness together! Join us for an

afternoon of working out and grilling out. Share stories, swap tips, talk smack, or hug it out.

We don't care. We just want to have a good time!

May 15, 2010 @ CrossFit 757 in Norfolk
11am: Athlete Registration opens
WOD heats kick off at 12noon and run until 3pm or until they need to.
Grill-Out kicks off at 3pm and runs until we're finished.

$10 to work out.
$5 to spectate.
Fees will cover food and drink.

Please RSVP on our Facebook Events page so we know how much freaking food, water and

beer (that's paleo, right?) to buy!

Please post the above text to your website so your members have the opportunity

to join us. I will be sending out a flyer this weekend so you can print out and hang

it in your gyms to keep the event visible. Thanks so much contributing to one of the

best CF-rich regions in the country. We look forward to seeing all of you in May.

-Adam and the rest of the CF757 team.

Tuesday, May 11, 2010

Monday May 10, 2010

 

WOD

FRONT SQUAT 3 x 5

10 minute rest

3 ROUNDS

KETTLEBELL SWING 53/35 x 30

BURPEE x 15

Blog:

 

Thursday, May 6, 2010

 

 

Below is a video of the Sectionals that
Val, Les, Skyler, Chris, and Ryan competed
in on March 27th and 28th. Les, Chris, and Ryan
advanced to the Regional held in Ohio on May 8th and 9th.

Click the link below.


http://www.vimeo.com/11412945

Tuesday, May 4, 2010

I know you...
I know you're bigger, faster and stronger than me.
I know your Fran time is lower, your 5k is quicker and your deadlift is heavier.
I know you have 1,000 views on YouTube.
I know you're a "WOD" warrior.
I know you, but you don't know me.
You don't know what's in my head, what's in my heart, what's in my soul.
You don't know that pain is my ally.
You don't know that sweat and blood are my training partners.
You don't know that I'm unbreakable.
I know you train in your temperature controlled gym with the tough sounding

name while I'm training in garage exposed to the elements. In the heat and in

the cold, in the humidity, rain and snow, I'm forging mental toughness. I'm tempering

my resolve. I'm fueling my passion. I'm getting ready for the day that we meet.
I know your 1,000 YouTube views won't mean shit in front of 1,000 spectators.

I know when the heat goes up I go big and you go home.
I know you don't know me...but you will.

- Dave X (courtesy of Crossfit Takeover)

 Tuesday 04 May 10

 

WOD

4 ROUNDS

ROW x 250 meters

THRUSTER 75/ 50 x 15

DOUBLES x 30

WOD

3 ROUNDS

DEADS 225/155 x 20

24" BOX JUMP x 15

BURPEE x 10

KT = 6:55
Les = 9:09