January 31, 2011

WOD
For Time:
200m Run
20-Double Unders
200m Run
40-Double Unders
200m Run
60-Double Unders
200m Run
40-Double Unders
200m Run
20-Double Unders

January 30, 2011

For Time:

"Fran"
21-15-9
-Thrusters 95/65
-Pull-ups

January 29, 2011

For Time:

500m Row

10 Rounds of "Cindy"

400 m run

January 28, 2011

15 min.  AMRAP

5-Muscle ups

20-Ab mat sit-ups

10-HSPU

January 27, 2011

"Nancy"
Five rounds for time of:
400 meter run
Overhead squat, 15 reps   95/65

Wednesday Jan. 26, 2011

 WOD

21-15-12-9

Thrusters (65#, 95#)

Knees to Elbows

Double-Unders

Tuesday, January 25, 2011

WOD

3 Rounds for time:

800m Run

30 Pull-ups

30 Push-ups

Monday Jan. 24, 2011

WOD

power snatch

5-3-3-3-1

7 rounds for time:

7 wall ball shots (20, 12)

7 burpees

January 23, 2011

"DT"
Five rounds for time of:   wt. 155/105

Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

January 22, 2011

WOD
For Time:

30-Box Jumps (24/20)

30-Hang Power Cleans (95/65)

30-Ab mat sit-ups

30-Pull-ups

30-Thrusters (95/65)

30-Push-ups

30-Lunge walk steps w/plate over head (45/25)

Friday, Jan 21 2011

WOD

For Time:

1 mile run

5 min. break

50 burpees

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Thursday, January 20, 2011

WOD

Back Squat (record your final wt. of your last 3 reps.)

  3-3-3-3

2 Rounds For Time: 

Do one round and then rest, do the 2nd round when ready; count your slowest time as your score. 

-3 20ft Ropes

-30 Push-ups (hands leave the floor when chest touches the floor)

Wednesday Jan 19, 2011

WOD

15 min.  AMRAP:

15 wall-ball shots

15 double-unders

10 pull ups

Tuesday, January 18, 2011

WOD

5-Rounds For Time:

-200m Run

-Power Clean and Jerk (m-135lbs., f-95lbs.)

Monday, January 17, 2011

WOD  
5 Rounds For Time:

5-Muscle-ups

20-Burpees

40-Air Squats

Sunday, January 16, 2011

"Linda" - aka 3 bars of death

10-9-8-7-6-5-4-3-2-1

Bench press - Body Weight
Deadlift - 1.5 times body weight
Clean - 3/4 body weight

Saturday, January 15, 2011

W.O.D.

Tabata

-Air Squats (resting at the bottom)

-Push Press (m-75lbs., w-55lbs.)

-Box Jumps (m-24", w-20")

-Knees to elbows

Friday, Janauary 14, 2011

W.O.D.

Shoulder Press

5-3-3-3-1

Thursday Jan 13, 2011

W.O.D.

800m run
10 hand stand push ups
50 double-unders
30 Ab mat sit-ups

400m run
8 hspu
40 double-unders
30 Ab mat sit-ups

200m run
6 hspu
30 double-unders
30 Ab mat sit-ups

Wednesday Jan. 12, 2011

 WOD:

"Helen"

3 rounds for time:

400 m run

21 KB swing (W = 1 pood, M = 1.5 pood)

12 pull ups

January 11, 2001

W.O.D. For Time:

21-18-15-12

Overhead Squats (M-95lbs., W-65lbs.)

Knees to Elbows

January 10, 2011

W.O.D. For time (40 min. cut time)

1000 Meter Row

800 ft. Bear Crawl

600 ft. Lunge Walk

400 ft. Crab Walk (feet first)

200 ft. Burgner Burpees

January 9, 2011

W.O.D.

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Jan. 8, 2011

W.O.D.

Ladder workout counting down from 10 to 1 in reps. for time.

-Clean (95#-M, 65#-W)

-Ring Dips

Friday, Jan 7, 2011

W.O.D.

Partner workout.  25 minutes running clock.  5 exercise stations, 5 minutes at each.  One partner works while the other rests, then switch.  Reps are in ladder configuration.  Increase by one rep. each turn (with exception of rowing, in which case you will increase by 50m per turn).  The highest number of repetitions that you and your partner complete at each station will determine your score at that station.

Jumping pull ups

Ab mat sit ups

Row

Burpees

Dumb bell thrusters (M 30#, W 20#)

Thursday Jan. 6, 2011

Hang Clean:

5-3-3-3-1

Practice Skills:

-hand-stand push ups

-skin the cat

-forward rolls

Wednesday Jan. 5, 2011

W.O.D.
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

Tuesday Jan 4, 2011

 W.O.D.

For time:

25 Pull ups

10 Double-unders

20 Pull ups

20 Double-unders

15 Pull ups

30 Double-unders

10 Pull ups

50 Double unders

5   Pull ups

50 Double-unders

Monday Jan. 3, 2011

W.O.D.

Deadlift

5-3-3-3-1-1

2 Rounds

10-Turkish Get-ups (5 ea. arm)

50 ft. Burgener Burpees

Sunday, Jan. 2, 2011

W.O.D.
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box