WOD 9/30/2013

For time:

45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

Post time to comments.

WOD 9/29/2013

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD 9/28/2013

Rest Day and skill work...

Today we will be working on some skills.

Medicine ball cleans and double unders

WOD for 9/27/2013

10 rounds for time:

135 lb Dead lift- 15
Push-ups- 15

WOD 9/26/2013

"Death by Pull-ups"

Start with one pull-up, then every minute on the minute increase the number (Second minute do three pull-ups, three during the third minute, and so on.)  Continue increasing the number of pull-ups until you can't complete the prescribed number for that round with in the minute.

Scale to what ever level of pull-up you are at (Banded or ring rows).

WOD 9/25/2013

For Time:

25 walking lunges (Each step equals 1 lunge)
20 pull-ups
50 box jumps (20 in)
20 double unders (or substitute tuck jumps)
25 ring dips
20 knees to elbows
30 kettle bell swings (2 pood/70 pounds)
30 sit-ups
20 hang squat cleans (35lb dumb bells)
25 back extensions
30 wall ball shots (20lb ball to 10 foot target)
3 rope climbs

Rest Day

WOD 9/23/2013

"Michael"

3 Rounds for time:

800 Meter Run

50 Sit-ups

50 Back extensions

WOD 9/11/2013

"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders 

Post time to comments.

Scaling/substitution options: 1.5 pood is about 50 pounds, use a dumbbell if you don’t have a KB, do tuck-jumps (google search for demo) if you don’t have double-unders figured out yet.

9/10/2013

Back Squat 3-3-3-3-3

WOD 9/9/2013

21-15-9 reps of:

Hang squat clean, 50 pound dumbbells
Handstand push-ups

Post time to comments.

If you are not sure what a “hang squat clean” is, refer to the Exercises and Demos tab on the CrossFit main site.  

For scaling, handstand push-ups can be done with knees on a box or elevate your feet (as much as possible) and do push ups.  Just remember we want full range of motion and try to stay as vertical as possible (to tax the shoulders more than the chest) with what ever scaling option you need.  Try to mimic a HSPU as much as possible.

WOD 9/8/2013 "Barbara"

"Barbara" (My “first”)

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Barbara was my “first” and she has taught me more than I can explain in this post. She started me down a path of improved health, better fitness, metal strength and increased self-awarenss.  This WOD was my first CrossFit workout.  The first two times I tried this workout I quit after three rounds. This will be the 11th time I do this WOD and I know this because I went back through all my workout journals.  It’s always amazing to look back and see how far I’ve come!

Are you keeping track of your workouts? This data is so important and a big part of maintaining the CrossFit program routine.  Trust me, get yourself a good journal, take care of this, be vigilant about recording data.  This will soon become one of your most prized possessions.

Journal Entry (1/25/2009)- Jeremy's first CrossFit WOD "Barbara"

WOD 9/7/2013

Rest, play, stretch (or make up a workout you missed).

Have fun at the Tough Mudder for those participating in that event.

WOD 9/6/2013

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

(That's 1/2 mile forward and 1/4 mile backwards.)

WOD 9/5/2013

“Linda”

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

Deadlift: 1 1/2 Body Weight

Bench:  Body Weight

Clean: 3/4 Body Weight

Scale as necessary.  Cleans are either full squat clean or power clean (usually when it is not specified it is your choice.) 

With yesterdays workout I know there are some sore shoulders out there, so give a little extra attention to these with your warm-up.

WOD 9/4/2013

Today's Workout

"Roney" (CrossFit main site WOD on 8/3/2013)

4 Rounds for time of:

Run 200 M
135# Thruster- 11 reps
Run 200M
135# Push Press- 11 reps
Run 200M
135# Bench Press- 11 reps

This Hero WOD will take some time.  Hero WOD's are never supposed to be easy (What CrossFit WOD really is?).  Scale appropriately and don't give up.