WOD 12/31/2014 ("Cindy")

Skill tests

Then:

"Cindy"

20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Squats

WOD 12/30/2014

Deadlift 1-1-1-1-1-1-1

WOD 12/29/2014

Chest to bar pull-up ladder

Rest 5 minutes

1/2 body weight Overhead squat ladder

WOD 12/26/2014

Ring push-up ladder

Rest 5 minutes

Body weight Front Squat ladder

12/25/2014 (Twelve Days of Christmas)

Christmas WOD 2014

12 days of Christmas...

1 Handstand push-up

2 Turkish gets ups (53 lbs for men/35 lbs for women, perform one with each arm.)

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 (Do regular butterfly sit-ups if no GHD machine)

10 Walking lunges (10 each side)

11 Hello Dollys (4 count equals one)

12 Man-Makers (45# dumbbells/30#) (See demo at: https://www.youtube.com/watch?v=iMNnvhg1JcM)

Perform this workout like the song.  1 HSPU, 2 TGU's/1 HSPU, 3 Box jumps/2 TGU's/1 HSPU, and so on....

WOD 12/24/2014 ("Holly")

"Holly"

For time (30 minute time cap):

12 Pull-ups
24 Burpees
45 sit-ups
12 Pull-ups
24 Burpees
45 front squats
12 Pull-ups
24 Burpees
45 Push press
12 Pull-ups
24 Burpees
45 toes to bar
12 Pull-ups
24 Burpees
45 Double-unders

WOD 12/23/2014

2 X Row 500M for time

then:

"Jenny"

20 minute AMRAP of:

45-lb Overhead squat- 20 reps
45-kb Back squat- 20 reps
400 M Run

WOD 12/22/2014

Weighted Pull-up 5-5-5-5-5-5-5-5-5-5

(If you don't have pull-ups or don't have strict pull-ups yet, work on pull-up let downs, pull-up kip, and other pull-up skills for 20 minutes)

For time:

1.5 pood Kettlebell swings- 75 reps
Run 1 mile
1.5 pood Kettlebell swings- 75 reps

WOD 12/19/2014

Ring-dip ladder

Rest 5 minutes

3/4 body-weight hang power clean ladder

WOD 12/18/2014

Hang Power Snatch 5-5-3-3-3-1-1-1-1-1

Then:

20 Minute AMRAP of:

10 Strict knees to elbows
20 pistol squats (alternating legs)
30 ft handstand walk (sub w/ dumbbell presses)

Compare to: 4/3/2013

WOD 12/17/2014

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

Box jumps
Push-ups
Sit-ups
Back extensions
Dollys

WOD 12/16/2014 ("Push and Pull")

Push press 5-5-3-3-3-1-1-1-1-1

then:

Pull-up ladder (Death by Pull-ups)

WOD 12/15/2014 ("Ramona")

"Ramona"

14 minute AMRAP of Lunges with bar racked in the front rack position.  (Use 25 % of Front Squat max)

Rule:  You can rest standing with the bar in the front rack but must sit in a squat if the bar comes to the floor.

WOD 12/12/2014 ("Fran Friday")

"Fran"

21-15-9 reps for time of:

Thrusters
Pull-ups

Compare to 8/29/14

WOD 12/11/2014

30 minutes of skills practice or work on a weakness


Three rounds for time of:

Row 50 calories
150 double unders
50 walking lunge steps

WOD 12/10/2014

With a clock set for 12 minutes using a 135# barbell:

1minute of squat cleans
1minute of push jerks
2 minute of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

www.crossfitshawanoarea.com

WOD 12/9/2014

Barbell Turkish get-ups 1-1-1-1-1-1-1

Then:

Tabata Squat
Rest 2 minutes

Row max distance in 5 minutes

WOD 12/8/2014

For time:

Row 1000 meters
40-lb dumbbell snatch, 50 reps
Row 750 meters
40-lb dumbbell snatch, 35 reps
Row 500 meters
40-lb dumbbell snatch, 20 reps

Dumbbell snatches are single arm, alternating.  Full squat snatch on these.

WOD 12/5/2014

Split Jerk 5-5-5-5-5

Then: Work to a 1 rep Max, don't stop until you fail.

Today is all about speed under the bar!

WOD 12/4/2014

For time:

Row 1000 M
30 dips
75# sumo deadliest high pulls, 30 reps
30 handstand push-ups
75# power snatch, 30 reps
30 burpees
30 pull-ups
75# thruster, 30 reps

(Main site WOD from 12/3/14)

WOD 12/3/2014

20 minute AMRAP of:

5 burpees
1 rope climb
30 double unders

WOD 12/2/2014

Inverse Tabata shoulder press
Inverse Tabata Front squat
Inverse Tabata dead lift

Use 75% of max for each exercise.  10 second work, 20 seconds rest.  2 minutes rest between each exercise.

WOD 12/1/2014

5 rounds for time of:

135 pound dead lift, 9 reps
135 pound hang power snatch, 6 reps
135 pound overhead squat, 3 reps

11/28/2014 "Barbara"

"Barbara"

5 rounds each for time of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 3 minute between each round.

WOD 11/27/2014

For time:

400 meters of walking lunges

WOD 10/26/2014

For time:

Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

WOD 10/25/2014

Clean, 1 rep
Bench Press, 1 rep
Overhead Squat, 1 rep

Clean is from the ground, power or squat.

WOD 11/24/2014

Front Squat 5-5-3-3-3-1-1-1-1-1

then:

9-7-5 reps for time of:

225# Front squat
Bar muscle-up

WOD 11/21/2014

21-15-9 reps of:

Toes-to-bar
115# snatches

WOD 11/20/2014

Thruster 1-1-1-1-1-1-1

Then:

With a continuously running clock complete 5 thrusters every minute.

From 0:00 to 5:00 use 75#
From 5:00 to 10:00 use 95#
From 10:00 to 15:00 use 115#
continue adding 20# every 5 minutes for as long as you can.

WOD 11/19/2014

For time:

30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95# barbell
30 knees-to-elbows
30 push presses, 95#
30 hip extensions, holding a 25# plate
30 wall ball shots, 20# to 11-foot target
30 burpees
30 triple-unders

For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell 
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

WOD 11/18/2014

10 minute AMRAP of:

10 GHD sit-ups
15 push-ups
10 GHD sit-ups
30 squats

WOD 11/17/2014

Dead lift 5-5-5-5-5

Then:

10 minute AMRAP of:

10 triple-unders
1.5 pood  Kettle bell swing, 15 reps
20 walking lunges

Scale appropriately.

WOD 11/14/2014

Free-for-all Friday

Work on PR's, skills, or do a WOD from earlier in the week.

Mobilize and active recovery (Spend a good 30 minutes working out trouble areas)

If you can't make it to the gym (Steph), 150 Burpees for time. (As well as your Dolly's and sit-ups)

WOD 11/13/2014

Hang Power Clean 5-5-3-3-3-1-1-1-1-1

Then:

100 Hang Power Cleans for time (5 burpee penalty every time the bar comes to the floor)

WOD 11/12/2014

Complete 10 Minute AMRAP of:

10 burpee box jumps, 20 in box
155# Squat clean, 10 reps

(Main site WOD from 10/12/14)

WOD 11/11/2014 "Tillman"

"Tillman"

7 rounds for time of:

7 deadlifts (315# or 75% of max)
1 Full Gasser (4 x 50 yard sprint= 1 Full gasser)
15 pull-ups

45 second rest between rounds

WOD 11/10/2014

For time:
100 Double Unders
115# Front Squat, 21 reps
115# Push press, 21 reps
100 Double unders
115# front Squat, 15 reps
115# push press, 15 reps
100 Double unders
115# front squats, 9 reps
115# push press, 9 reps

WOD 11/7/2014

4 rounds for time of:

45 second L-sit hold
135# dead lift, 30 reps
15 handstand push-ups

WOD 11/6/2014

3 rounds for time:

30 second L-sit hold
20 pull-ups
135# thruster, 10 reps

Mainsite WOD from 10/6/2014

WOD 11/5/2014

50-40-30-20-10 reps for time of:

Sit-ups
Box jumps
Back extensions
push-ups
Burpees

WOD 11/4/2014

4 rounds for time of:

20 dips
2 split jerks (heavy load)
20 sit-ups
20 back extensions
2 squat cleans (heavy load)

WOD 11/3/2014

20 minute AMRAP

8 turkish get-ups (4 each arm) w/ single arm power snatch (while standing before going back down)
8 Back squats (50% of max)
8 knees to elbows

WOD 11/1/2014 ("Morrison")

"Morrison"

50-40-30-20-10 reps for time of:

Wallball shots, 20# to 10 ft
Box jumps, 24 in
KB swings, 1.5 pood (50#)

One year ago today! The first group working out at our Box.

WOD 10/31/2014

"Free for all"

Work on skills, mobilize, get some PR's, or make up a workout you missed this week.

WOD 10/30/2014 ("Riley")

"Riley"

Run 1.5 miles
150 Burpees
Run 1.5 miles

Wear a 20# weight vest.

WOD 10/29/2014

For time:

50 Wallball Shots, 20#
155# Clean, 30 reps
15 Muscle ups

WOD 10/28/2014 (Baseline WOD plus)

"Baseline WOD" (With Burpees)

For time:

Row 500M
5 Burpees
30 Squats
5 Burpees
20 Push-ups
5 Burpees
10 Pull-ups
5 Burpees

WOD 10/27/2014

Three rounds for time:

Run 400M
75# hang power snatch, 21 reps
12 chest-to-bar pull-ups

WOD 10/24/2014

3 rounds for time of:

Run 400 M
30 squats
115# push press, 20 reps

WOD 10/23/2014

3 rounds for time of:

Run 400M
75# Sumo Dead lift high pull, 21 reps
12 Burpees, jumping over barbell

WOD 10/22/2014

Overhead Squat 1-1-1-1-1

21-15-9 reps of:

115# Overhead squat
Toes-to-bar

WOD 10/21/2014

Bench Press 5-5-3-3-3-1-1-1-1-1

WOD 10/20/2014 (100 Thrusters)

Front Squat 3-3-3-3-3

Then:

The Thruster Challenge

100 thrusters for time (95# or Fran weight)

(For those you have done the Thruster Challenge already we will find something fun for you to do instead!)

WOD 10/17/2014

EMOM (Every minute on the minute) for 20 minutes:

Even:  3 hang power cleans (use 70% of 1 rep max)
Odd:  40 Double unders

WOD 10/16/2014

Back Squat 2-2-2-2-2-2 (65%-70%-75%-80%-85%-90%)

Then:

For time:

20 pistol squats
20 Double unders
20 hollow rocks
20 Double unders
20 box jumps
20 double unders
20 back extensions
20 double unders
20 walk out push-ups
20 Burpees
20 double unders

WOD 10/15/2014

2 rounds of:
500 M Row
25 thrusters (35# or 45#)
15 pull-ups

Rest 5 minutes then:

4 rounds of:

4 clean and jerks (70% of max)
20 sit-ups
100 yard sprint

WOD 10/14/2014

AMRAP 10 minutes of:

1 dead lift
1 hang power clean
1 front squat
1 push jerk

(Use 60% of max push jerk)

WOD 10/13/2014

Dead lift 3-2-1-1-1-1-1 (60%-75%-80%- 90%- 95%- 100%- 105%)

25-20-15-10-5 reps of:

Toes to Bar
Push-ups
Back extensions
Sit-ups

WOD 10/10/2014

Run 1 mile or Row 2000M for time

Then:

8 rounds for time of:

Run 200M
11 Dumbbell dead lift Burpees (50# DB's is RX for Men)

WOD 10/9/2014

8 rounds for max # of Reps (Double Tabata)

20 seconds hang power clean, 115#
10 seconds rest
20 second Push Press, 115#
10 seconds rest

WOD 10/8/2014

For time:

225# deadlift, 21 reps
Run 400 Meters
225# deadlift, 18 reps
Run 400 Meters
225# deadlift, 15 reps
Run 400 Meters
225# deadlifts, 12 reps
Run 400 Meters

(Main site WOD from 9/9/2014)

WOD 10/7/2014

3 rounds of:

35# Dumbbell shoulder press, 30 reps
35# weighted pull-ups, 20 reps
35# weighted dips, 10 reps

(Main site WOD from 8/7/2014)

WOD 10/6/2014

2 Rounds for time of:

30 inch Box jump, 20 reps
5 Muscle ups
24 inch Box jump, 30 reps
5 Muscle ups
20 inch Box jump, 40 reps
5 Muscle ups

(Main site WOD from 9/8/2014)

WOD 10/3/2014

Snatch 3-3-3-3-3

(Main site WOD from 9/4/2014)

WOD 10/2/2014

21-18-15-12-9-6-3 reps of:

Handstand push-ups
L-sit pull-ups

(Main site WOD from 9/2/14, compare to 6/21/2013)

WOD 10/1/2014 "Sandy"

"Sandy"

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

Deadlift  225#
Push-press  135#
GHD Sit-ups

One year ago today, Sandy walked through the doors of our garage gym (at that time we were running our Affiliate out of our garage).  It was her 59th birthday and she wanted to make a life change.

I'll be honest, I was scared.  I didn't know if I would be able to coach her, having never really coached someone with absolutely no CrossFit experience (and limited athletic background).

Today we honor Sandy with a workout named after her.  Why?  Because it is important to look back at how far we have come.  I have learned more about coaching in the past year than I could've imagined possible, this is because the members like Sandy who keep showing up.  Day to day we might notice how much our bodies change and how much better you are today.  Remember to look back at some of your first WOD's.  This will give you some good perspective about how far you actually have come.

Thank you Sandy for sticking with it.  Thanks for always showing up.  Thanks for helping make me a better coach.  Happy Birthday!

WOD 9/30/2014

For time:

Row 30 calories
30 burpees, jumping over barbell
135# hang clean, 30 reps

(Main site WOD from 9/1/2014)

WOD 9/29/2014

Front Squat 3-3-3-3-3

Then:

30-20-10 reps of:

95# Thruster
Chest-to-bar pull-ups

(WOD from 8/29/2014)

WOD 9/26/2014 (FGB)

"Fight Gone Bad"

3 rounds of:

Wallball shots
Sumo Dead lift High Pull, 75#
Box jump, 20 inch
Push press, 75#
Row

 Five minute round (one minute each exercise) with 1 minute rest between rounds.

(Main site WOD from 8/28/14)

WOD 9/25/2014

Main Site WOD from 8/5/2014

10 one-minute rounds of:

315# deadlift, 3 reps
60 yard shuttle sprints (5 yards, 10 yards, 15 yards)
Max number of burpees

Rest 2 minutes between rounds

WOD 9/24/2014

For as long as you can for up to 30 minutes:

1 muscle-up every 15 seconds
or
10 pull-ups and 10 dips every minute

(Main site WOD on 8/27/14)

Also:

Sumo dead lift high pulls 3-3-3-3-3

WOD 9/23/2014

Back Squat 1-1-1-1-1-1-1

WOD 9/22/2014 ("Kevin")

Main Site WOD from 8/24/2014

"Kevin"

3 rounds for time of:

185# dead lift, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmers carry, 15 pound dumbbell

WOD 9/19/2014

Complete AMRAP in 20 minutes of:

10 burpee pull-overs
30 squats
60 second of handstand hold

WOD 9/18/2014

Run 1 mile for time


Split Jerk 1-1-1-1-1-1-1 reps

WOD 9/17/2014 (JBo)

"JBo" (Main site WOD from 8/17/2014)

AMRAP 28 minutes of:

115# OHS, 9 reps
1 legless rope climb, beginning from seated
115# bench press, 12 reps (scale/sub with Ring push-ups or weighted push-ups)

WOD 9/16/2014

Overhead squat 3-3-1-1-1-1-1

Five Rounds for time of:

135 # OHS- 5 reps (scale to 60-70% of one rep Max)
10 Toes to Bar
40# Dumbbell hang squat clean, 15 reps
20 double unders

WOD 9/15/2014

Main site WOD 8/15/2014

165# Squat clean, 1 minute
Rest 3 minutes
185# Squat clean, 1 minute
Rest 3 minutes
205# Squat clean, 1 minute
Rest 3 minutes
165# Squat clean, 1 minute
Rest 3 minutes
185# Squat clean, 1 minute
Rest 3 minutes
205# Squat clean, 1 minute

WOD 9/12/2014 (The Seven)

The Seven

7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups

WOD 9/11/2014 (Danny)

"Danny"

20 Minute AMRAP of:

24" box jumps- 30 reps
115# push press- 20 reps
30 pull-ups

WOD 9/11/2014

WOD 9/10/2014

30 minute AMRAP of:

12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 Muscles ups

(Main site WOD from 8/9/2014)

WOD 9/9/2014

With a 12 minute continuous running clock:

1minute of 115# power snatch
1 minute of GHD sit-ups
2 minutes of115# power snatch
2 minutes of GHD sit-ups
3 minutes of 115# power snatch
3 minutes of GHD sit-ups

(Main site WOD from 8/23/14)

WOD 9/8/2014

5 minute AMRAP

10M Burpee Broad Jump
20 Jump lunges

1 minute Rest

5 minute AMRAP

10 push-ups
100M Run

1 minute Rest

5 minute AMRAP

7 dips
10 Pull-ups

WOD 9/5/2014 (Cindy)

Clean and Jerk 5-5-3-3-3-1-1-1-1-1

Then:

"Cindy"

20 minute AMRAP of:

5 pull-ups
10 push-ups
15 squats

(Compare to: 4/18/14)

WOD 9/4/2014 (Isabel)

Power Snatch 5-5-3-3-3-1-1-1-1-1  (Compare to 4/16/2014)

"Isabel"

For time:
30 Snatches (135#/95#)

WOD 9/3/2014 (Kelly)

"Kelly"

5 rounds for time of:

400 meter run
30 box jumps (24")
30 wallball shots

WOD 9/2/2014 (Angie)

Push press 5-5-3-3-3-1-1-1-1-1

Then:

"Angie"

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

WOD 9/1/2014 (Annie)

"Annie"

50-40-30-20-10 reps of:

Double unders
Sit-ups

WOD 8/29/2014 (Fran)

"Fran"

21-15-9 reps for time of:

Thrusters (95#/65#)
Pull-ups

WOD 8/28/2014 (Nancy)

"Nancy"

5 rounds for time of:

Run 400M
15 OH Squats (95#/65#)

WOD 8/27/2014 (Karen)

Front Squat 3-3-3-3-3

Then:

"Karen"

150 Wallball shots for time

WOD 8/26/2014 (Diane)

"Diane"

21-15-9 reps for time of:

Deadlift (225#/155#)
Handstand Push-ups

WOD 8/25/2014 (Elizabeth)

"Elizabeth"

21-15-9 reps for time of:

Cleans 135#/95#
Ring Dips

WOD 8/22/2014

1 min of squat cleans @ 35%
Rest 3 min
1 min of squat cleans @ 45%
Rest 3 min
1 min of squat cleans @ 55%
Rest 3 min
1 min of squat cleans @ 65%

WOD 8/21/2014 "Joan"

"Joan"

100M Run, 20 back squats- 135#
100M Run, 20 Box jumps- 24"
100M Run, 20 jumping lunges
100M Run, 20 pull-ups
100M Run, 20 Burpees
100M Run, 20 KB Swings
100M Run, 20 dead lifts- 135#
100M Run, 20 Knees to elbow
100M Run, 20 wall ball shots
100M Run, 20 air squats

(Compare to 8/2/2013)

WOD 8/20/2014

2 Rounds:

10 Chin-ups
5 push-ups
20 Med. ball sit-ups
5 push-ups
30 ring dips
5 push-ups
40 back extensions
5 push-ups
50 squats

WOD 8/19/2014

Tabata Bottom-to-bottom Squats
Run 1 mile

Then:

Overhead Squat 3-3-3-3-3

WOD 8/18/2014

"Hope"

3 Rounds for max number of reps (One minute each exercise w/ one minute rest between rounds):

Burpees
75# Power clean
Box jumps
75# Thruster
Chest to Bar Pull-up

WOD 8/15/2014

4 Rounds for time:

8 heavy dead lifts
7 hang power cleans
6 front squats
5 pull-ups
4 handstand  push-ups
3 muscle-ups
200M run
1 minute chin over bar

WOD 8/14/2014

AMRAP 3 minutes of:
6 Burpees
12 KB Swings (53#/35#)

Rest 3 minutes

AMRAP 3 minutes of:
6 Burpees
12 Wallball shots

Rest 3 minutes

AMRAP 3 minutes of:
6 Burpees
12 Box Jumps (20")

WOD 8/13/2014

One set of 20 Back Squats at 50% of Max

then:

Max rep Shoulder press, 135#
Max rep L-pull-up
Max rep Shoulder press, 115#
Max rep strict pull-up
Max rep shoulder press, 95#
Max rep chest-to-bar pull-up
Max rep shoulder press, 65#
Max rep pull-up

WOD 8/12/2014 ("Jeremy")

5 minute AMRAP of Burpees

Then:

"Jeremy"

21-15-9 reps for time of:

Overhead squat- 95#
Burpees

(Compare to 12/12/2013)

WOD 8/11/2014

Death by 10 Meters

then:

For time:

3 Shoulder Press (75% of max)
12 Box jumps- 20 in
3 Shoulder Press
Run 200M w/ Med. Ball
12 Box Jumps- 24 in
3 Shoulder Press
100M Walking lunges
100M Run
12 Box Jumps- 30 in
3 Shoulder Press

WOD 8/8/2014

Back Squat 5-5-5-5-5

Max set of push-ups between rounds

Then:

Complete AMRAP in 20 minutes of:

185-lb hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

WOD 8/7/2014

For time:

40 Wall Ball shots
40 Mountain climber
40 Hollow Rocks
40 Plank on elbows/Hip-downs (alternating sides)
40 KB Swings
40 Back Extensions
40 sit-ups
40 toes-to-bar
400 M Run

WOD 8/6/2014 (Heavy Thrusters)

Thruster 1-1-1-1-1

Then:

5 Rounds for time:

3 pull-ups
3 knees to elbow
3 toes to bar
6 turkish get-ups (3 each side)
3 Heavy thrusters (80% of max)

WOD 8/5/2014

Burgeners 1-1-1-1-1

Then:

100 Hang Power Snatches- 75#

5 Burpees every time the bar touches the ground (No resting the bar on the thighs!).

(Compare to 5/27/2014)  

Attempt a one rep max Hang Power Snatch.

WOD 8/04/2014

Back Squats 5-5-5-5-5

Complete a max set of unbroken Double-unders between each squat set

Then:

Complete AMRAP in 15 minutes of:

Dumbbell Squat snatch, 5 reps, left arm
Dumbbell Squat snatch, 5 reps, right arm
50 double-unders

WOD 8/1/2014 ("Grace" or maybe "Double Grace")

Back Squat 5-5-5-5-5

Then:

"Grace"

135 clean and jerk- 30 reps

or compare yourself to the Games athletes and do it double.

WOD 7/31/2014

5 rounds for time of:

225# deadlift, 10 reps
20 wall ball shots- 20#

Skills and mobility

WOD 7/30/2014

Back Squat 5-5-5-5-5

Max set of push press with 50% of max between each back squat set

Then:

10 rounds for time of:

15 push-ups
100 M Sprint

WOD 7/29/2014

Burgeners 1-1-1-1-1 (5 Burgeners routine adding weight each "set", working up to a max weight)

then:

For time:

100 hang Power cleans (40% of max), every time the bar drops to the ground do 5 burps. (Compare to 5/21/14)

WOD 7/28/2014

Back Squat 5-5-5-5-5

Max set of push-ups between each set of back squats

then:

10 minute AMRAP of:

2 Turkish get-ups

20 gobblet squats

50 double-unders

WOD 7/25/2014 CrossFit Total

CrossFit Total

Back Squat 1-1-1

Shoulder Press 1-1-1

Dead lift 1-1-1

WOD 7/24/2014 Bench Press and "Helen"

Bench Press 5-5-3-3-3-1-1-1-1-1

then:

"Helen"

3 rounds for time:

Run 400 meters
1.5 pood Kettlebell swings, 21 reps
12 pull-ups

WOD 7/23/2014

Overhead Squat 1-1-1-1-1-1-1

For time:

Rope climb, 10 ascents

100-meter walking lunge

50 dips

100-meter walking lunge

10 muscle-ups

WOD 7/22/2014

Deadlift 3-3-3-3-3

5 rounds for time of:

10 dead lifts
10 push-ups
10 wall ball shots
10 box jumps

WOD 7/21/2014

Front Squat 3-2-1-1-1-1

Complete a max set of pull-ups between each set of Front squats, then 2 minutes rest.

Then:

15-12-9 of:

30-meter sprint
hollow rock
burpees

WOD 7/18/2014

Overhead Squat 10-10-10-10-10

For time:

95 pound thruster, 30 reps
20 GHD sit-ups
400M run
115 pound thruster, 20 reps
30 GHD sit-ups
400M run
135 pound thruster, 10 reps
40 GHD sit-ups
400M run

WOD 7/16/2014

Hang Power Snatch 1-1-1-1-1-1-1

then:

3 rounds for time of:

250 Meter run
5 Hang power snatches (135# or 75% of max)
10 box jump over burps
5 thrusters
5 pull-ups

WOD 7/15/2014

5 rounds for time of:

1 Shoulder press @ 90%
6 pistol squats
10 box jumps

then:

5 Push press @ 90%

then:

5 times, 3 minute AMRAP of:

3 Power clean @ 135#
6 hand release push-ups
9 squats @ 135#

WOD 7/14/2014

20 minute AMRAP of:

400M run
30 M Burpee broad jump
20 jumping lunges
10 toes-to-bar

WOD 7/11/2014 (The Filthy Fifties"

For time:

50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 wall ball shots, 20 pound to 10 ft target.
50 burpees
50 double unders

WOD 7/10/2014 "The Shoulder Killer"

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

WOD 7/9/2014

Find Max Box jump height

Then:

Four rounds for time of:

50 squats
40 back extensions
30 push-ups

and/or

Four rounds for time of:

50 cal Row
40 GHD sit-ups
30 pull-ups

WOD 7/8/2014

Complete AMRAP in 20 minutes of:

95# thruster- 5 reps
95# hang power clean- 7 reps
95# sumo deadliest high pull- 10 reps

WOD 7/7/2014

10 rounds for time of:

     5 pull-ups
     5 push-ups

5 rounds for time of:

     10 GHD sit-ups
     10 Back extensions

2 rounds for time of:

     25 Wallball shots
     25 box jumps

Then:

10 rounds for time of:

     3 weighted pull-ups (45lb)
     5 strict pull-ups
     7 kipping pull-ups

WOD 7/4/2014 "South Canyon 14"

"South Canyon 14"

20 Minute AMRAP:

7 Burpees

6 Pull-ups

14 Box step-ups (20" with 45 pounds)
100 M Run

For box step-ups choose dumbbell, plate, or vest for the 45 pounds.  Or choose to complete entire WOD with 45 pound vest.

WOD 7/3/2014

5 rounds for time of:

45# barbell Turkish Get-ups- 21 reps
400M run

WOD 7/2/2014

For time:

25-20 15-10-5 reps of:

Alternating row in plank (using hand weights)
Box jump- 24 inch
Kettlebell swings
Sit-ups
Back extension
Burpee (finish with plate over head)
Dolly's

WOD 7/1/2014

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able.  Use as many sets each minute as needed.

WOD 6/30/2014 "Hotshots 19"

"Hotshots 19"

Six rounds for time of:

30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

WOD 6/27/2014 (Wildland Fire Fighter Challenge)

"The Fire Fighter Challenge"

Run 1.5 or 3 miles for time

Max number of Pull-ups (Strict, no kip, unbroken)

Max number of push-ups in 3 minutes (No breaking, one set)

Max number of sit-ups in 3 minutes

WOD 6/26/2014

3 Rounds for time of:

20# Medicine ball cleans, 50 reps
Run 800 meters

WOD 6/25/2014 ("The Ghost")

Back Squat 5-5-3-3-3-1-1-1-1-1

Then:

"The Ghost"

6 rounds of:

1 minute Row
1 minute Burpees
1 minute Double-unders
1 minute rest

Each for max number of reps or calories for the row.

WOD 6/24/2014

5 rounds for time of:

400 Meter Run
95# Thruster- 15 reps

WOD 6/23/2014

Snatch Balance 1-1-1-1-1-1-1

Then:

21-15-9 reps for time of:

225# Dead lift
Pull-ups

WOD 6/20/2014

Back Squat 3 x 3

For time:

50 Squat clean and Jerks @ 45-50% of max Squat clean

WOD 6/19/2014 ("Mr. Joshua")

"Mr. Joshua"

5 rounds for time of:

400M Run
30 Sit-ups
15 dead lifts (60% of max)

WOD 6/18/2014

For time:

25 Thrusters (75#/55#)
100 Double unders
20 thrusters (75#/55#)
75 Double unders
15 Thrusters
50 Double unders
10 Thrusters
25 Double unders

WOD 6/17/2014

21-15-9 reps for time of:

Knees to elbows
Kettlebell swings
Push-ups
Box jumps
Back extensions

Each round followed by walking lunges to the stop sign and running back.

WOD 6/16/2014

For time:

400 meters farmers carry (45 pound dumb bells)
30 ring dips
400 meters with plate over head (45 pound plate)
20 strict pull-ups
400 meters with wall ball (20 pound ball)
10 Overhead squats (95 pounds)
Run 400 meters

WOD 6/13/2014 "Linda"

Linda

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

1 1/2 Body weight Dead lifts
Body weight Bench Press
3/4 Body Weight Clean

WOD 6/12/2014

20 minutes to find I rep max of exercise of choice

Then:

"Easy Michael"

3 rounds for time of:
Run 500M
25 Sit-ups
25 Back extensions 

WOD 6/11/2014

For time:

500M Row

Then:

"Randy"

For time:

75 lb power snatch- 75 reps

WOD 6/10/2014

Front Squat 5-5-3-3-3-1-1-1-1-1

"Karen"

150 wall ball shots for time

WOD 6/9/2014

For time:

Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

WOD 6/6/2014

Split Jerk 3-3-3-3-3-3-3

Then:

"Annie"

50-40-30-20-10 reps for time of:
Double-unders
sit-ups

This ones for Jed... Happy Birthday! We're doing a bunch of DU's because I know you've been working on these.

(Compare to 6/6/2013)

WOD 6/5/2014

Run 1 mile

Clean 1-1-1-1-1

Then:

For total number of reps:

Tabata squats

4:00 max number of Muscle-ups (If you don't have MU's, sub with pull-ups or scaled version of MU's)

WOD 6/4/2014

Shoulder press 3-3-3-3-3-3-3

Then:

Complete AMRAP in 10 minutes of:

5 bar muscles-ups
135# thrusters, 10 reps

WOD 6/3/2014

For time:

Run 800 meters
40 L-pull-ups
Run 800 meters
40 strict pull-ups
Run 800 meters
40 kipping pull-ups

WOD 6/2/2014

McGhee

Complete as many rounds as possible in 30 minutes of:

275 pound dead lift- 5 reps
13 push-ups
9 box jumps- 24 inches

WOD 5/30/2014

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

WOD 5/29/2014

50-40-30-20-10 reps of:
GHD sit-ups
2-pood kettlebell swings

WOD 5/28/2014 ("Helton")

"Helton"

3 rounds for time of:
Run 800 Meters
50 lb dumbbell squat clean- 30 reps
30 burpees

WOD 5/27/2014 (100 hang power snatches)

For time:

Hang power snatch- 100

(5 burpees every time the bar comes to the ground)

WOD 5/26/2014 (Memorial Day Hero WOD)

"Zembiec"

5 rounds for time of:
11 back squats, 185 lbs.
7 strict burpee pull-ups
400-meter run

or

Murph (for those who missed out on the fun on Saturday)

WOD 5/23/2014 (Pre-Murph Preparations)

Power Yoga and Mobility work

WOD 5/22/2014

Five Rounds for time of:

2 pood Kettlebell swings, 25 reps
25 GHD sit-ups
25 Back extensions
25 Knees to Elbows

WOD 5/21/2014

For time:

100 hang Power cleans (40% of max), every time the bar drops to the ground do 5 burpees.

WOD 5/20/2014

Five rounds for time of:

Run 400 M or Row 500 M
30 sit-ups
15 dead lifts (70% of max)

WOD 5/19/2014

For time:

30 front squats

10 push-ups

10 sit-ups

10 back extensions

10 push press

30 back squats

10 push-ups

10 sit-ups

10 back extensions

10 push press

30 overhead squat

10 push-ups

10 sit-ups

10 back extensions

10 push press

(RX'd Weights 135# for men and 95# for women. Use the same weight for the squats and the push presses.)

WOD 5/16/2014 ("Fran")

Clean and Jerk 1-1-1-1-1-1-1

Then:

"Fran"

21-15-9 reps for time of:
Thruster, 95 pounds
Pull-ups

WOD 5/15/2014

Overhead Squat 5-5-3-3-3-1-1-1-1-1

For time:

Squat snatch, 65#- 1 rep
Overhead Squat, 65#- 10 reps

Squat snatch, 65#- 1 rep

Overhead Squat, 65#- 10 reps

WOD 5/14/2014 (Deadlift for 1 rep Max/Tabata Something Else)

Deadlift 1-1-1-1-1-1-1

Then:

"Tabata Something Else"

Tabata Pull-ups
Tabata push-up
Tabata sit-ups
Tabata Squats

4 consecutive tabatas with out rest between each. Score is total number of reps.

WOD 5/13/2014

Complete AMRAP in 20 minutes of:

Row 250 meters
Sumo-deadlift high pull 95 pounds, 21 reps
Pull-ups 15 reps

WOD 5/12/2014 (Regional WOD #6)

For time:

50 calorie Row
50 box jump overs, 24 inch
50 dead lifts, 180 pounds
50 wall ball shots
50 ring dips
50 wall ball shots
50 dead lifts, 180 pounds
50 box jump overs, 24 in
50 calorie Row

WOD 5/9/2014 ("The Shoulder Killer")

Shoulder Killer

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

or repeat Foundations #2

Smolov's Squat Routine:

7 sets of 5 @ 80% of max plus 10 pounds.

WOD 5/8/2014

115# Deadlift- 50 reps
50 walking lunge steps
115# back Squat- 40 reps
40 toes to bar
115# power clean- 30 reps
30 box jump burpees
115# thruster- 20 reps
20 Triple unders

WOD 5/7/2014

10 Rounds for time of:

10 pull-ups/ring rows
10 dips
10 sit ups
10 back extensions

Then:

Back Squat 5-5-5-5-5

WOD 5/6/2014 ("Kelly")

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jumps, 24 in box
30 Wall ball shots

WOD 5/5/2014 ("Nicole")

Complete AMRAP in 20 minutes of:

Run 400 Meters
Max reps of Pull-ups

Note number of rounds and number of pull-ups for each round.

Smolov's Squat Routine:  (Week 2 of Base Meso-cycle)

4 sets of 9 at 70% of Max plus 10 pounds

WOD 5/3/2014 (Smolov's Squat Routine)

Smolov's Squat Routine:

10 sets of 3 @ 85% of max.

WOD 5/2/2014

Thruster 1-1-1-1-1-1-1 reps

For time:

135 lb clean and jerks, 50 reps

WOD 5/1/2014 "Tabata This" (Again!)

Since most missed this workout we are doing it again!

"Tabata This"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-ups

Rest 1 minute

Tabata Push-ups

Rest 1 minute

Tabata Sit-ups

Score is the least number of reps performed for each exercise.  Unit for row is "calories".

WOD 4/30/2014

WU:

Jump rope Double-unders, 90 seconds
8 Clean and Jerks
6 Clean and Jerks
4 Clean and Jerks
Jump rope Double-unders, 90 seconds


Five Rounds for time of:

30 Glute-ham (GHD) sit-ups
25 Back extensions

WOD 4/29/2014 "Barbara"

"Barbara"

Five rounds each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 minutes between each round.

Compare to 9/8/2013

“Barbara”, Not just any Girl

Barbara is more than just one of the CrossFit workouts named after a girl.  To me this is a hero WOD with personal meaning.  It has just as much significants, to me, as any other hero WOD.  Barbara was my first CrossFit workout (I don't believe in coincidences), something that I wrote about the last time we programmed this workout (see the blog post 9/8/2013.)  Today as we are doing this workout again, I will be thinking about one of my personal heroes.  Barbara was not just my first CrossFit workout, she is a teacher who influenced me (and countless others) in so many ways.  She is one a a few of the most influential teachers (people) in my life.

Barbara (Barb) Patterson is a teacher at Front Range Community College in Fort Collins, Colorado.  When I was in high school I took a Forestry and Wildlife course that she taught.  It was Barb who introduced me to the career of Wildland Fire Fighting, encouraged me to teach (some of my earliest leadership development), and made me realize I could pursue a job that involved working in Natural Resource Management.  She has a way about getting students excited, igniting that spark which leads to passion.  Her influence and teaching has led many others towards a career in fire.  I know of a handful of smoke jumpers in Alaska, an FMO (Fire Management Officer) in Colorado, and other leaders in Fire Management.  Her influence goes deep with in the Fire Management ranks, but also, I’m sure there are countless other leaders working in the Forestry and Wildlife Management fields who came through Barb’s classes.

This is my way of honoring Barb, saying thank you for giving so much to your students, and acknowledging the deep and lasting influence she has had on my life.  I don't believe teachers get the credit and respect they deserve in our society.  I encourage you to give a shout out to one of your own today!

WOD 4/28/2014

Ten Rounds for time of:

Row 1 minute
Rest 15 seconds
Ring Dips 30 seconds
Rest 15 seconds

Smolov's Squat Routine:

4 sets of 9 at 70% of Max

WOD 4/25/2014 ("Tabata This")

"Tabata This"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-ups
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Sit-ups

Score is the least number of reps performed for each exercise.  Unit for row is "calories".

WOD 4/24/2014

Three rounds for time of:

50-calorie row
15 Handstand push-ups
50 Double Unders

WOD 4/23/2014

With a 15 minute continuous running clock complete as many reps of each:

Double-unders, 1 minute
Kettlebell swings, 2 minutes
Wallball shots, 3 minutes
Burpees, 4 minutes
Turkish Get-ups- 5 minutes

Then:

1 set of 5 Back squats @ 82.5%

WOD 4/22/2014

WU:

400 M Run

3 rounds of:

8 med ball cleans
8 chin ups
8 Roll to pistols or roll to candle

WOD:

Squat Clean 1-1-1-1-1

Then:

For time:

100 Pull-ups
100 Wall Ball shots

WOD 4/21/2014 (The Shoulder Killer)

Shoulder Killer

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

(Compare to 1/3/2014)

1 set of 5 Squats @ 80%

WOD 4/18/2014

WU: 2 X
Run 200 M
25 squats
10 lunge steps
5 walk out push-ups

Smolov's Routine Lunges

Dumbbell Bulgarian Squats 3 X 8

WOD:
"Cindy"

20 minute AMRAP of:

5 pull-ups
10 push-ups
15 squats

WOD 4/17/2014

10 rounds of:

1 minute of Rowing
Rest 15 seconds
30 seconds of 95# shoulder press
Rest 15 seconds

Note calories rowed and number of shoulder press reps.

WOD 4/16/2014

Warm-up:

"Mini Metcon" of some sort

Power Snatch 5-5-3-3-3-1-1-1-1-1

Smolov's Squat Routine (or 5 sets of 5 @ 75%)

Back Squats 3 X 8 @ 70% of max, 5 @ 75%, 2 x 2 @ 80%, and 1 @ 90%.

WOD 4/15/2014

Smolov's Squat Routine 

Back Squats 3 X 8 @ 65% of max, 5 @ 70%, 2 x 2 @ 75%, and 1 @ 80%.

Then:

Weighted pull-ups 5-5-3-3-3-1-1-1-1-1

WOD 4/14/2014

Smolov's Squat Routine

Back Squats 3 X 8 @ 65% of max, 5 @ 70%, 2 x 2 @ 75%, and 1 @ 80%.

Then:

10 rounds of:
1 minute of Rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

WOD 4/11/2014

With a clock set for 12 minutes complete as many reps of:
1 minute of 30" box jumps
1 minute of 115# sumo dead lift high pulls
2 minutes of 30" box jumps
2 minutes of 115# sumo dead lift high pulls
3 minutes of 30" box jumps
3 minutes of 115# sumo dead lift high pulls

Then:

Power Clean 5-5-3-3-3-1-1-1-1-1

WOD 4/10/2014

"Justin"

30-20-10 reps for time of:

Body weight back squat
Body weight bench press
Strict pull-ups

WOD 4/9/2014

Hang Squat Snatch 5-5-3-3-3-1-1-1-1-1

Then:

Row 500M- 4 times with 2 minutes rest between each.

WOD 4/8/2014

With a 12 minute clock complete:

1 minute of Double Unders
1 minute of 50-lb dumbbell snatch
2 minutes of DU's
2 minutes of 50-lb dumbbell snatch
3 minutes of DU's
3 minutes of 50-lb dumbbell snatch

Note number of reps for each set.

Then:

CrossFit Total

BS 1-1-1
SP 1-1-1
DL 1-1-1

WOD 4/7/2014

"Taylor"

4 rounds for time of:

400 M Run
5 Burpee muscle ups

Wear a 20# vest or body armor if you have it.

WOD 4/4/2014

20 Minute AMRAP of:

10 Strict handstand push-ups
20 strict pull-ups
30 alternating jumping lunges

WOD 4/3/2014

Hang Power Snatch 5-5-3-3-3-1-1-1-1-1

Then:

20 Minute AMRAP of:

10 strict knees to elbow
20 one legged squats, alternating
30-ft handstand walk

WOD 4/2/2014

Hang Squat Clean 5-5-3-3-3-1-1-1-1-1

3 rounds for time of:

800 meter run
Rest 2 minutes

WOD 4/1/2014

Zimmerman

Complete AMRAP in 25 minutes of:

11 chest-to-bar pull-ups
2 deadlifts, 315#
10 handstand push-ups

WOD 3/31/2014

Hang Power Clean 5-5-3-3-3-1-1-1-1-1

Run 1 mile for time

WOD 3/28/2014

CrossFit Open WOD 14.5

WOD 3/27/2014

Row 2000M for time

Push Jerk 5-5-3-3-3-1-1-1-1-1

WOD 3/26/2014

"Linda"

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

1 1/2 Body weight Dead lift
Body Weight Bench Press
3/4 Body weight Clean

WOD 3/25/2014

"Jack"

Complete AMRAP in 20 minutes of:

115-lb push press, 10 reps
1.5 pood kettlebell swing, 10 reps
24-in Box jump. 10 reps

WOD 3/24/2014

For time and minimal number of sets:
20 Squat Cleans @ 80% of 1-rep max
Do 5 burpees every time you break

Then after a short recovery period:

Complete 1minute max efforts of each:
Wall Ball shots
KB Swings
Box jump
Rest 1 minute between efforts.

WOD 3/21/2014

Open WOD 14.4

14 Minute AMRAP of:

60-calorie Row
50 toes-to-bar
40 wall ball shots
30 cleans, 135#/95#
20 Muscle ups

WOD 3/20/2014

"Daniel"

For Time:
50 pull-ups
400 meter Run
95 lb Thruster- 21 reps
800 meter Run
95 lb Thruster- 21 reps
400 meter Run
50 pull-ups

WOD 3/19/2014

Arnie

21 Turkish get-up, right arm
50 KB swings
21 overhead squat, left arm
50 KB swings
21overhead squat, right arm
50 KB swings
21 Turkish get-ups, left arm

Use appropriate weight, RX'd is 2 pood (or 72lbs)!

WOD 3/18/2014

Ryan

5 Rounds for time of:
7  Muscle ups
21 Burpees (end each burpee with a jump and touch to a target 1 ft. above max reach)

WOD 3/17/2014

Testing our Shoulder PR's...

Shoulder Press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1
Split jerk 1-1-1-1-1

WOD 3/14/2014

CrossFit Open WOD 14.3

8 Minute AMRAP of:

135# Deadlift- 10 reps
15 box jumps- 24 inch box
185# deadlift- 15 reps
15 box jumps
225# deadlift- 20 reps
15 box jumps
275# deadlift- 25 reps
15 box jumps
and so on...

Women use: 95lb, 135lb, 155lb... and 20 inch box.

WOD 3/13/2014

"R.J."

5 rounds for time of:
Run 800M
15-ft rope climb, 5 ascents
50 push-ups

Scale appropriately.

WOD 3/12/2014

"J.J."

For time:

185 pound squat clean, 1 rep
10 parallette handstand push-ups
185 pound squat clean, 2 reps
9 parallette handstand push-ups
185 pound squat clean, 3 reps
8 parallette handstand push-ups
185 pound squat clean, 4 reps
7 parallette handstand push-ups
185 pound squat clean, 5 reps
6 parallette handstand push-ups
185 pound squat clean, 6 reps
5 parallette handstand push-ups
185 pound squat clean, 7 reps
4 parallette handstand push-ups
185 pound squat clean, 8 reps
3 parallette handstand push-ups
185 pound squat clean, 9 reps
2 parallette handstand push-ups
185 pound squat clean, 10 reps
1 parallette handstand push-ups

WOD 3/11/2014

5 Rounds for time of:

Run 800 Meters
25 burpees

It's still a little sloppy outside, sub runs with 1000 meter Rows

WOD 3/10/2014

Three Rounds for time of:

15 foot rope climb- 5 ascents
25 ring dips
100 squats

WOD 3/6/2014

5 rounds for time of:

1,000 M row
30 hip extension
30 GHD sit-ups

WOD 3/5/2014

"Diane"

21-15-9 reps of:

225# dead lift
handstand push-ups

WOD 3/3/2014

CrossFit Total

Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

or/and

"Fran"

21-15-9 reps of:

95# thrusters
Pull-ups

WOD 2/28/2014

Open WOD 14.1

10 Minute AMRAP of:

30 Double-unders
75# Power Snatch- 15 reps

55# Snatch is Rx weight for women.

WOD 2/27/2014

Since it's Shanti's Birthday today...

Warm-up today with 10 Sun Salutations

Then:

Fore!

In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

WOD 2/26/2014

50 super Strict Push-ups in one set (or as few sets as possible)
5000 Meter Row

WOD 2/25/2014

Special Mary

5  Handstand push-ups
10  One-legged squats, alternating.
15  Pull-ups
10  Handstand push-ups
20  One-legged squats, alternating.
30  Pull-ups
15  Handstand push-ups
30  One-legged squats, alternating.
45  Pul-ups
10  Handstand push-ups
20  One-legged squats, alternating.
30  Pull-ups
5  Handstand push-ups
10  One-legged squats, alternating.
15  Pull-ups

WOD 2/24/2014

7 Minute AMRAP of:
5 triple unders
185 lb Thrusters, 3 reps

then:

7 minute AMPAP of:
30 inch Box jump, 5 reps
225# Clean, 3 reps

WOD 2/21/2014

7 minute AMRAP of:
5 pulls on rower at a 1:30/ 500M pace
315# dead lift, 3 reps (about 70% of 1 RM)

WOD 2/20/2014

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest". During the first rest period perform max number of 95# thrusters; the second rest period, max number of 95# power snatch; and the third rest period, max number of 95# squat cleans.

WOD 2/19/2014

CrossFit Total

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

(Compare to 1/21/2014)

WOD 2/18/2014

3 rounds for time of:

115# Push press, 21 reps
3 legless 15-foot rope ascents
27 GHD Sit-ups

WOD 2/17/2014

3 rounds for time of:

115# Power clean, 21 reps
27 Burpees
27 GHD Sit-ups

WOD 2/14/2014

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest". During the first rest period perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

WOD 2/13/2014

3 rounds for time of:

115 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups

24 hour Challenge:  Accumulate as many Push-ups in 24 hours as possible, beginning after completing todays WOD.

WOD 2/12/2014

For time:

50 Ring dips
115 pound Squat clean, 50 reps
50 Ring dips

WOD 2/11/2014

In front of a clock set for nine minutes:

2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1minute of GHD sit-ups
1 minute of Inverted Burpees

WOD 2/10/2014

Attempt PR's with as much warm-up, ramp-up, and rest between efforts as needed of:

1 RM Front Squat

1000 Meter Row

Ring Dips

WOD 2/7/2014

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 


1RM Deadlift
1,000 meter Row
Pull-ups

WOD 2/6/2014

Attempt PR's with as much warm-up, ramp-up, and rest between efforts as needed of:

1 RM Overhead squat
1000 meter Row
Ring Dips

WOD 2/5/2014

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

WOD 2/4/2014

For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps

WOD 2/3/2014

In front of a clock set for 15 minutes:

1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups

WOD 1/31/2014

Complete as many 35# dumbbell thrusters in 20 minutes. Every minute on the minute do three burpees.

WOD 1/30/2014

For time:

Row 500 meters
50 GHD Sit-ups
Row 1000 meters
30 GHD Sit-ups
Row 2000 meters
20 GHD Sit-ups

WOD 1/29/2014

Deadlift 1-1-1-1-1 reps

WOD 1/28/2014

Three rounds for time of:

5 Strict muscle-ups (Substitute 10 strict pull-ups/10 dips)
10 Strict handstand push-ups
15 One legged squats, each leg

WOD 1/27/2014

Complete as many rounds as possible in 20 Minutes of:

135# bench press, 21 reps
21 L-sit pull ups

WOD 1/24/2014

Row 5K

WOD 1/23/2014

Seven rounds for time of:

15 GHD sit ups
15 Back extensions
135# Thruster, 10 reps
135# Clean and jerk, 10 reps

WOD 1/22/2014

For time:

30 Muscle ups
135 clean and jerk, 21 reps
Row 2000 M

WOD 1/21/2014

CrossFit Total

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

Compare to 12/13/2013

WOD 1/20/2014

"Marguerita"

50 reps for time of:

Burpee/push-up/jumping jack/sit-up/handstand

(Each completion of the five movements equals one rep.)

WOD 1/17/2014

21-18-15-12-9-6-3 reps of:

Back extensions

GHD Sit-ups

135# Overhead squat

WOD 1/16/2014

Four rounds each for time:
Row 1000 M
rest 90 seconds

WOD 1/15/2014

"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 pull ups
20 push ups
30 squats
15 pull ups
30 push ups
45 squats
20 pull ups
40 push ups
60 squats
25 pull ups
50 push ups
75 squats
30 pull ups
60 push ups
90 squats

WOD 1/14/2014

Five rounds for time of:
Run 400 M
50 pound dumb bell clean and jerk- 21 reps

WOD 1/13/2014

20 Minute AMRAP of:
15 GHD Sit ups
135 pound dead lift, 21 reps

WOD 1/10/2014

3 rounds for time of:
10 Strict Handstand push-ups
15 Strict ring dips
20 Strict push-ups
25 Strict pull-ups

WOD 1/9/2014

For time:
95# Back squat, 50 reps
50 GHD Sit-ups
75# Back squat, 50 reps
50 Back extensions
55# Back squat, 50 reps
50 GHD Sit-ups

WOD 1/8/2014

For time:
155 pound Snatch, 9 reps
Row 2000 meters
155 pound Snatch, 15 reps
Row 1000 meters,
155 pound Snatch, 21 reps
Row 500 meters

WOD 1/7/2014

Five Rounds for time of:
20 Strict ring dips
135 pound Thruster, 14 reps

WOD 1/6/2014

15-12-9-6-3 reps for time of:
Chest to bar pull-up
135# Clean and jerk
Push-up

WOD 1/3/2014

"The Shoulder Killer"

Should Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

1/2/2014

"TK" (main site WOD from 12/28)
20 Minute AMRAP of:
8 strict Pull-ups
8 Box jumps, 36" box
12 kettlebell swings, 2 pood