CrossFit Salerno Afghanistan

Another day, another pain in the ass WOD

I dont think any of us are ready for tonights workout, it should be fun.   Here are a few pics from the other night when we ran into the filthy fifty.


Good times!

THE HURTING HUNDRED

Here is a little workout I put together to really really test your limits.  You may want to quit, and you will most likely throw up, but try it out and see where you get to!

“Count by 10’s”

0 Whining

10 Squats

20 Deadlifts

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings

60 Wall ball shots
70 Sit-ups
80 Burpees

90 Push ups

100 Push presses

Tuesday..... Fun!

Today we are going to take the camera in and see how this one goes.  Take a look at our form, and things we could do better.  I think, personally, with this workout, theres nothing you can do, its going to suck every fucking minute of it!!



Filthy Fifty!


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A Work Out

So, I have been trying to do a lot more exercises to help my wrist out, its getting there.  I guess I'll let you know how it feels after knocking this one out of the park tonight!


16 01 2013


5 rds of:

Thrusters to Overhead Squats
5-5-5-5-5
Kipping Pullups
10-10-10-10-10
Hammer Swings
10-10-10-10-10
Dips
15-15-15-15-15
Push ups
20-20-20-20-20
Air Squats
50-50-50-50-50
Wall Ball Shots
10-10-10-10-10

GET BIG

So, today im trying to stick to more fat burning, slow intense heavy lifting, then light weight fast and high rep bullshit.  Im trying to pack on some mass, so if thats what you are trying to do, this workout is for you.


Bench Press
20-15-10-10-8-6-4

Incline Dumbbell Press
12-10-8-6

Flat dumbbell flyes
12-12-10-8

Machine dips w/Parallel bar dips
20/fail-15/fail-10/fail-8/fail

V bar pushdowns
12-12-10-10

Cable Kickbacks
12-12-12-12

Cable crunches
20-20-20-20

Roman Chair
20-20-20-20

Wood Choppers
low/high
20-20-20

This should be great!