CrossFit Rockford

Friday

4 rounds for time

Run 400m

10 Front squats

Here is a post from Chris Spealer, Great Basin Regional Games Champion, about competition and Nerves. Competing in the Games? This is a must read.

Wednesday

5 rounds for time

20 double unders

10 Pull-ups (CTB if possible)

10 Burpee

Tuesday

Deadlift 5-5-5-5-5

post load to comments.

Monday

(SoCal Qualifier WOD #3)

For time:

2000m Row (once)

then (no rest)

6 rounds

20 Box Jump 20"

10 Wall Ball 20#/14#

Friday

5 rounds for time:

Run 400m

21 Kettlebell swing

Row 500m

Thursday

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Wednesday

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Tuesday

"DT"

5 rounds for time

155 pound deadlift, 12 reps

155 pound hang power clean, 9 reps

155 pound push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Monday

3 rounds

20 cal row

20 wall ball 20/14

20 sumo deadlift high pull

20 box jump 20"

20 push press

rest 1 min

add times for each round for score.

Rockford WOD demo Run-KB Swing-Snatch

Happy Easter

If you have not registered for the CrossFit Rockford Forum sign up now and track your times and personal records. Time matters. Your fitness is measurable. Each day we time efforts because the ability improve work capacity across broad time and modal domains directly affects overall physical preparedness and health, from body fat percentage to cholesterol levels. Always remember your scores are yours only. Each day there will only be one with the best time or most weight lifted. Ultimately measuring your time allows you to see the fruits of your labor. Also recording your efforts helps keep you honest in your daily efforts. So start this week if you haven't already.