WOD 1/1/2014

"Cindy" for Sandy

20 Minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Squats

WOD 12/31/2013

"DG"

10 minute AMRAP of:
8 toes to bar
35# dumb bell thrusters, 8 reps
35# dumb bell walking lunges, 12 steps

WOD 12/30/2013

Row 5 K

WOD 12/27/2013

A few workouts for those that have been a little naughty over the past few days.  Not able to make it to the gym? Here you go.  No excuses!

4 Rounds for time of:
Run 400M
50 Squats

or

5 rounds for time of:
20 push-ups
50 squats

Post your times to the comments.

"Coffey"

For time:

Run 800 M
135# back squat, 50 reps
135# bench press, 50 reps
Run 800 M
135# back squat, 35 reps
135# bench press, 35 reps
Run 800M
135# back squat, 20 reps
135# bench press, 20 reps
Run 800 M
1 muscle up

Scale as needed.

WOD 12/26/2013

"Elizabeth"

21-15-9 reps of:

135# Clean
Ring dips

WOD 12/25/2013

Christmas WOD 2013

12 days of Christmas...

1 Handstand push-ups

2 Turkish gets ups (53 lbs for men/35 lbs for women)

3 Box jumps (30”/24”)

4 Pistols (2 each side) squats

5 Burpees

6 Toes to bar

7 Ring Dips

8 Hand release push-ups

9 GHD sit-ups

10 Walking lunges (10 each side)

11 Hello Dollys (4 count equals one)

12 Man-Makers (45# dumbbells/30#)

WOD 12/24/2013

Ten Rounds for time of:
12 Burpees
12 pull-ups

WOD 12/23/2013

5 Rounds for time of:
15 Handstand push-ups
5 Dead lifts (note the weight used)

WOD 12/20/2013

AMRAP for 20 minutes of:

30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second chin over bar hold

WOD 12/19/2013

Hang squat clean 3-3-3-3-3-3-3 reps

WOD 12/18/2013

10 rounds each for time:
Row 250 Meters
Rest 90 seconds between each round

Then:
Push Jerk 1-1-1-1-1-1-1

WOD 12/17/2013

Row 2000 Meters for time.

Then:

5 Minute AMRAP of:

275# Deadlift, 3 reps
115# Push press, 7 reps

WOD 12/16/2013

For time:

20 Box jumps (24")
20 SDLHP (95#)
20 walking lunges (steps)
20 Hello Dolly's
20 Push Press (115#)
20 tuck jumps (or Double unders if you have them)
20 Wall ball shots
20 Dead lifts (135#)
20 Toes to bar
20 Burpees

WOD 12/13/2013

CrossFit Total

Back Squat 1-1-1
Shoulder Press 1-1-1
Dead lift 1-1-1

WOD 12/12/2013

20 Minute AMRAP:

95# Thruster- 5 reps
95# Hang Powerclean- 7 reps
95# SDLHP- 10 reps

WOD 12/11/2013

Foundation #5

Overhead Squat 1-1-1-1-1

then:

"Jeremy"

21-15-9 reps of:
OHS- 95#
Burpees

WOD 12/10/2013

Back Squat 2-2-2-2-2-2-2-2-2-2

then:

Five Rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups

WOD 12/9/2013

Foundations #4

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

Deadlift
Medball Clean
Knees to Elbow

WOD 12/6/2013

Foundations Class 3

21-15-9 of:
Thrusters
Knees to Elbows
Walking Lunge steps
Pull-ups

WOD 12/5/2013

For time:
15 Dumbbell burpee box-overs- 50 lb dumbbells- 24" box
315# Deadlift- 15 reps (Use 70% of one rep max)
205# OHS- 15 reps (Heavy! Scale to 75% of one rep max)
15 Muscle ups (Substitute muscle ups with 4 pull ups and 4 dips)

WOD 12/4/2013

Foundations class #2- Presses

"Presses of Death"
5 rounds each for max number of reps
Starting with Shoulder Press then Push press
(Note the number of each exercise and the total number of reps per round)

or

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

WOD 12/3/2013

Run, Row, or Bike 5K (thats 5000 meters!)

WOD 12/2/2013

First Foundations Classes start today...

WOD: 15 minute AMRAP of: 20 push-ups, 50 squats

Smolov's Squat Routine: 4 sets of 9 at 70% plus add 5-10 lbs from last week (Max plus 10-20 lbs)