WFAC De-affiliate

[nisora33]

Some more:



5 rounds for time of

- 10 dumbbell hang power snatches

- 10 kettlebell swings

- 7 pull-ups



200 m running repeats with 1 minute rest periods
-Repeated 4 to 6 times, depending on the individual
-This met-con worked well in the program and was used on a Tuesday



4 rounds of 5 power cleans and a 250 m row
-This one worked well also, and I’d probably include it on a Friday if
power cleans were done on Tuesday’s strength workout (as is the case
with my class), but could be done on a Tuesday if power cleans were
programmed on the Monday strength workout

[nisora33]

As many rounds as possible in 8 minutes of “Cindy”:

- 5 pull-ups

- 10 push-ups

- 15 air squats

Notes: The trick with this is to scale it accordingly to an individual’s needs.
Some are not capable of doing the indicated rep range for a particular
exercise.

[nisora33]

5 rounds for time of

- 10 dumbbell hang power snatches

- 10 kettlebell swings

- 7 pull-ups

This one was a favorite of mine, mostly because I just like hurling things around like roided-out chimp. Give it a try.

-S.

[nisora33]

More:


3 rounds for time of:

- 400 m run

- 35# thrusters, 21 reps



5 Round Tabata Kettlebell Swings

(post lowest round total to comments)

500 m race for time

*This one dates back to February '09 so I don't know how Justin would feel about including it in the program or specifically on what day.

[nisora33]

“Jackie”
- 1000m Row
- 50 Thrusters (45 lbs.)
- 30 Pull-ups

And that's all I can find.

-S.

[Paul Richardson]

If the metcons were posted on their site then you might be able to use the way back machine to read em:-

http://web.archive.org/web/*/http://...hitafalls.com/

It's a bit slow at times though.

Hope that helps

Paul

[nisora33]

I already tried the Wayback Machine last night. It goes to 2008, and all you get is the old CrossFit Wichita Falls page and then a dead end.

-S.

[coldfire]

Perhaps if we ask nicely, Mr. Lascek we provide some of the old workouts here for us.

I'm attaching the basic CrossFit Wichita programming template to this post for anyone who doesn't have it.

Personally, I'd follow Justin's advice and keep the met-cons as short as 8 min.

-Stacey

Looks like the pdf is still there: http://crossfitwichitafalls.com/Cont...WF_Program.pdf (maybe by mistake).