WOD 12/31/2015

CrossFit Open WOD 11.5

Complete AMRAP in 20 Minutes of:

5 power cleans (145#)
10 toes to bar
15 wall balls

WOD 12/30/2015

Pull-up ladder

then:

Overhead squat ladder (1/2 Bodyweight or Fran weight)

WOD 12/29/2015

"Kelly"

5 rounds of:

Run 400M
30 box jumps
30 Wallball shots

WOD 12/28/2015

CrossFit Open WOD 11.1

10 minute AMRAP of:

30 Double unders
15 snatches (75#/55#)

WOD 12/25/2015 "The Twelve Days of Christmas"

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 12/24/2015 "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 12/23/2015

For time:

150 squats
75 hip extensions
120 squats
60 hip extensions
90 squats
45 hip extensions

WOD 12/22/2015

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

WOD 12/21/2015

Complete AMRAP in 20 minutes of:

Rope climb, 2 ascents
20 one-legged squats, alternating
40 double-unders

WOD 12/18/2015

5 rounds for time of:

Row 250 M
45-lb thrusters, 25 reps
15 toes-to-bar

WOD 12/17/2015

"Diane"

21-15-9 reps for time of:

225# deadlifts
handstand push-ups

WOD 12/16/2015

T.U.P.

15-12-9-6-3 reps for time of:

135# power cleans
pull-ups
135# front squats
pull-ups

WOD 12/15/2015

3 rounds for time of:

10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

Prescribed weight is 55# dumbbell for snatches and overhead squats.

WOD 12/14/2015

Back Squats 5-5-3-3-1

then:

Pull-up strength and skill practice

WOD 12/11/2015

Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up

Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  There is no rest between exercises.  Note total reps from all 32 intervals.

WOD 12/10/2015

Run 1 mile for time

Then:

Tabata squats
Tabata deadlift, 155#
Tabata squats
Tabata deadlift, 155#

WOD 12/9/2015

3 rounds for time of:

135 clean and Jerk, 10 reps

50 Wallball shots

WOD 12/8/2015

For time:

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

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

(Compare to 12/8/2014)

WOD 12/7/2015

Back Squat 5-5-5-5-5

Then:

Weighted pull-ups 3-3-3-3-3-3-3-3-3-3

WOD 12/4/2015

"Linda"

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

1 1/2 bodyweight deadlift
bodyweight bench press
3/4 bodyweight clean

WOD 12/3/2015

Complete AMRAP in 20 minutes of:

400 M run
185 lb Front Squat, 10 reps
20 GHD sit-ups

WOD 12/2/2015

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

(Compare to 12/4/14)

WOD 12/1/2015 "Barbara"

"Barbara"

5 rounds each for time of:

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

Rest 3 minutes between each round

WOD 11/30/2015

Back squat 5-5-5

then:

3 rounds for time of:

Row 1000 M
42 KB swings, 1.5 pood
24 pull-ups

WOD 11/27/2015

5 rounds of:

30 Wallball shots
5 squat snatches
Rest 2 minutes

Note time and load for each round.

**Sub squat snatches with OHS or Power snatches

WOD 11/26/2015

Deadlift 1-10-1-20-1-30

Then:

200M of walking lunges for time.

or (if you are feeling up to it)

400M of walking lunges for time.

WOD 11/25/2015

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

then:

12-9-6 reps for time of:

225# squat clean (scale to a heavy squat clean)
Muscle-ups (sub MU's with 2 pull-ups and 2 dips)

WOD 11/24/2015

Hang power snatch 3-3-3-3-3

Then:

CrossFit Games WOD 11.2

15 minute AMRAP of:

9 Deadlifts (155#/100#/90#)
12 Push-ups (Hand release)
15 Box jumps (24"/20")

WOD 11/23/2015

2 rounds each for time of:

1000 M Row

Then:

Back squat 1-10-1-20-1-30

WOD 11/20/2015

Push Press 1-10-1-20-1-30 reps

Then:

Practice a skill or work on a weakness.

WOD 11/19/2015

Thruster 5-3-3-1-1-1-1

Complete a max set of pull-ups between each set.

Note Thruster weights and total number of pull-ups

Then:

10 minute AMRAP of:

5 burpees
10 pull-ups
15 thrusters, 75 lbs.

WOD 11/18/2015

Hang power clean 3-3-3-3-3

10 minute AMRAP of:

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

WOD 11/17/2015

Split jerk 3-3-3-3-3-3-3

then:

10 minute AMRAP of:

20 Double unders
1.5 pood KB Swing, 15 reps
20 walking lunges

WOD 11/16/2015

For time:

15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-in box
15 muscle-ups
30 shoulder-to-overheads, 40-lb. dumbbells
30 double-unders
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead

WOD 11/13/2015

7 rounds for time of:

95-lb power cleans, 7 reps
95-lb thrusters, 7 reps
7 bar-facing burpees

WOD 11/12/2015

"Cindy"

20 minute AMRAP of:

5 pull-ups
10 push-ups
15 squats

or

"Mary"

5 handstand push-ups
10 legged squats, alternating
15 pull-ups

WOD 11/11/2015 "Matt 16"

Matt 16

16 deadlifts, 275#
16 hang power cleans, 185#
16 push press, 135#
Run 800M
16 deadlifts, 275#
16 hang power cleans, 185#
16 push press, 135#
Run 800M
16 deadlifts, 275#
16 hang power cleans, 185#
16 push press, 135#


This is for all those Veterans out there, thank you for your service.

WOD 11/10/2015

Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

WOD 11/9/2015

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

then:

Five rounds for time of:

30 hip extensions
Handstand walk 50 ft
Lunge 150 feet

WOD 11/6/2015

12 Minute AMRAP of:

3 snatch
6 clean and jerk
9 chest to bar pull-ups
54 Double unders

(Men Rx weight is 135#/Women 105#)

WOD 11/5/2015

Five 2-minute rounds of:

5 muscle-ups
125 yard shuttle sprint
Max reps of 135# thrusters

Note number of thrusters completed each round

WOD 11/4/2015

In front of a clock set for 12 minutes:

1 minute of 30-in box jumps
1 minute of 115# sumo deadliest high pulls
2 minutes of 30-in box jumps
2 minutes of 115# sumo deadliest high pulls
3 minutes of 30-in box jumps
3 minutes of 115# sumo deadliest high pulls

WOD 11/3/2015

15-12-9 reps for time of:

135# clean and jerk
Chest-to-bar pull-ups

WOD 11/2/2015

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

Ring dips
115# overhead squats

WOD 10/30/2015

Sumo-deadlift 5-5-5-5-5 reps
Bench Press 5-5-5-5-5 reps

WOD 10/29/2015

Three Rounds for time of:

Row 500 M
21 burpees
95-lb thrusters, 12 reps

WOD 10/28/2015

For time:

10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-kb. ball
50 burpees
50 triple-unders

WOD 10/27/2015

Push Press 3-3-3-3-3-3-3

Then:

Max set of Thrusters at Fran weight
Max set of Pull-ups

WOD 10/26/2015

Row 5000M

Break up row in sets or row straight through.

After:

Max set of thrusters at Fran weight
Max set of pull-ups

WOD 10/23/2015 "Scooter"

"Scooter"

On a 35-minute clock:
Complete AMRAP in 30 minutes of:
30 Double-unders
15 pull-ups
15 push-ups
100-meter sprint
Rest 60 seconds after each round

Then, 5 minutes to find a 1-rep max deadlift.

WOD 10/22/2015

5 rounds for time of:

45-lb barbell overhead walking lunges, 50 feet
21 burpees

WOD 10/21/2015

5 rounds for time of:

Run 800 M
205-lb bench presses, 10 reps
45-lb weighted pull-ups, 10 reps

WOD 10/20/2015

5 rounds for time of:

225-lb deadlifts, 10 reps
75-lb snatches, 10 reps
10 handstand push-ups
75-lb snatches, 10 reps

WOD 10/19/2015 "Horton"

"Horton"

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

If you don't have a partner complete 5 of each exercise and use a heavy sandbag.

WOD 10/16/2015

Front Squats 7-7-7-7-7

WOD 10/15/2015

For time:

185# deadlift, 30 reps
Row 30 calories
95# Overhead squat, 30 reps

WOD 10/14/2015

Thruster 5-5-5-5-5

WOD 10/13/2015

Complete AMRAP in 30 minutes of:

12 walking lunge steps
15 GHD sit-ups
15 Hip extensions
5 Muscle-ups

WOD 10/12/2015 (Helton)

"Helton"

3 rounds for time of:
800M Run
50-lb dumbbell squat clean, 30 reps
30 Burpees

Compare to 5/28/2015

WOD 10/9/2015

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

225# Deadlifts

Strict Handstand push-ups

Rest 5 minutes

Then,  following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

155# power clean

One-legged squats

WOD 10/8/2015

Back Squat 3-3-3-3-3

WOD 10/7/2015 "Fran"

"Fran"

21-15-9 reps for time of:

95-lb Thrusters
Pull-ups

WOD 10/6/2015

7 Rounds for time of:

95-lb sumo deadliest high pulls, 10 reps
10 ring dips

WOD 10/5/2015 (Nancy)

"Nancy"

5 Rounds for time of:

Run 400M
95# Overhead squat, 15 reps

WOD 10/2/2015 (Jennifer)

"Jennifer"

26 minute AMRAP of:

10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24 inch

WOD 10/1/2015

4 rounds for time of:

30 push-ups
115# front squat, 20 reps
115# push presses, 20 reps
30 GHD sit-ups

WOD 9/30/2015

10 rounds, each for time, of:

100 M Sprint
Rest 90 seconds

WOD 9/29/2015

Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (Right arm)
Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (Right arm)
Single-arm barbell snatch 1-1-1 reps (left arm)
Single-arm barbell snatch 1-1-1 reps (Right arm)

WOD 9/28/2015

"Kutschbach"

7 rounds for time of:
11 back squats, 185#
10 Jerks, 135#

WOD 9/25/2015

5 Rounds for time of:

15-ft rope climb, 1 ascent
12 toes-to-bars
15-ft rope climb, 1 ascent
50-lb dumbbell squat cleans, 12 reps

WOD 9/24/2015

5 rounds, each for time, of:

Row 750 M
Rest 3 minutes

or

4 rounds, each for time, of:

Run 800 M
Rest 3 minutes

WOD 9/23/2015

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

WOD 9/22/2015

For time:

Run 1 mile
100 Sit-ups
100 back extensions
Run 1 mile

Break up the sit-ups and back extensions however you want.

WOD 9/21/2015

Complete AMRAP in 10 minutes of:

5 Thrusters
5 Chest to bar Pull-ups
10 Thrusters
10 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
20 Thrusters
20 C2B Pull-ups
etc....

Use "Fran" weight (95# Men/65# Women).

Then:

Front Squat 3-3-3-3-3

WOD 9/18/2015

12-9-6 reps for time of:

Muscle-ups
275# deadlift

Each time you break a set of muscle-ups, perform 3 "penalty" deadliest. Penalty deadliest do not count towards the prescribed deadlift reps.

WOD 9/17/2015

Complete as many reps in 20 minutes of:

135# clean and Jerk, 15 reps
Rest 1 minute
155# clean and jerk, 15 reps
Rest 1 minute
185# clean and jerk, 15 reps
Rest 1 minute
205# clean and jerk, 15 reps
Rest 1 minute
and so on...

WOD 9/16/15

For time:

100 Double unders
50 calorie Row
25 step-ups w/ 45 dumbbells to 24-in box

WOD 9/15/2015

Clean, 1 rep
Bench Press, 1 rep
Overhead squat, 1 rep

WOD 9/14/2015

Complete as many rounds as possible in 15 minutes of:

155# squat clean, 5 reps
5 burpees, jumping over the bar

WOD 9/10/2015 "The Seven"

"The Seven"

Seven rounds for time of:

7 handstand push-ups
135# Thruster, 7 reps
7 knees to elbows
245# deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

WOD 9/9/2015 "Chelsea"

"Chelsea"

Each minute on the minute for 30 minutes:

5 Pull-ups
10 Push-ups
15 Squats

Continue for as many minutes as possible.  (Scale to what ever numbers you can maintain for 30 minutes.)

WOD 9/8/2015 "Kelly"

"Kelly"

5 rounds for time:

Run 400M
30 box jumps (24"/20")
30 wallball shots

(Compare to 9/3/2014)

9/7/2015 "Becky"

"Becky"

Run 800M
30 squat snatches (95#/65#)
Run 400M
30 Hang Cleans (95#/65#)
Run 200M
30 Back Squats (95#/65#)
Run 400M
30 Push-ups
Run 800M
30 Pull-ups

WOD 9/4/2015 "Fight Gone Bad"

"Fight Gone Bad"

3 rounds of:

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

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

(Compare to 9/26/2014)

WOD 9/3/2015 "Cindy" or repeat Foundations 1

"Cindy" (or complete Foundations #1 WOD)

20 minute AMRAP of:

5 pull-ups
10 push-ups
15 squats

(Compare to 9/5/2014)

(Work on a skill or really spend some time mobilizing.  How was that overhead squat yesterday?  What are you going to do today to make that better?)

WOD 9/2/2015 "Nancy"

Overhead squat 5-3-3-1-1-1

then:


"Nancy"

5 rounds for time of:

Run 400M
15 Overhead Squat (95#/65#)

(Compare to 8/28/2014)


Important Note:  Do not compromise form with your OHS's.  Only squat to a depth (and weight) that you can handle with perfect form.  Use a box and be OK with a lighter weight (even a pvc).  Film yourselves, work in pairs and really critique each other.

WOD 9/1/2015 "Annie"

"Annie"

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

Double unders
Sit-ups

(Compare to 9/1/2014)

Have you been practicing your Double-unders?  What other skills do you need to work on?  Make a plan and work your weaknesses everyday!

WOD 8/31/2015 "Karen"

"Karen"

For time:

150 Wallball shots

(Compare to: 6/12/15 and 8/27/2014)

Or

Mainsite WOD from 8/28/15...

100 Wallball shots (30# wallball rx'd for men/heavier than normal for Women and children)

WOD 8/28/2015

4 rounds for time of:

15 Box jumps, 36-inch box
Run 400M

WOD 8/27/2015

Front Squat 5-5-5-5-5

WOD 8/26/2015

5 rounds for time:

15 chest to bar pull-ups
400M run

WOD 8/25/2015 "Pike"

Pike

5 Rounds for time of:
75-lb thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

WOD 8/17/2015 "Hope"

"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

(Compare to 8/18/2014)

WOD 8/14/2015 "Fran"

"Fran"

21-15-9 reps for time:

Thrusters (95#/65#)
Pull-ups

WOD 8/13/2015

5 minute AMRAP of Burpees

then:

"Jeremy"

21-15-9 reps for time of:

Overhead squat- 95#
Burpees

(Compare to 8/12/2014)

WOD 8/12/2015 "Helen"

"Helen"

3 Rounds for time of:

Run 400 M

21 KB Swings (1.5 pood (53#)/1 pood(35#))

12 Pull-ups

WOD 8/11/2015 "Diane"

"Diane"

21-15-9 reps for time of:

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

WOD 8/10/2015 "Barbara"

"Barbara"

5 rounds each for time:

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

Rest 3 minutes between each round.

WOD 8/7/2015

For time:

40 wall ball shots
40 mountain climbers (2 count = 1)
40 hollow rocks
40 Plank on elbows/Hip-downs (alternating sides)
40 KB Swings
40 Back extensions
40 sit-ups
40 toes-to-bar
400M Run

*Scale appropriately.

(Compare to 8/7/14)

WOD 8/6/2015

Thruster 3-3-3-3-3

Then:

Triangle Couplet

15-10-6 reps for time of:

Thrusters
Bar muscle-ups

Men use 165#, women use 115#

WOD 8/5/2015 "Grace"

"Grace"

For time:

30 Clean and Jerks (135#/95#)

WOD 8/4/2015

Burbee + 185-lb back squat ladder
Rest 3 minutes
Burpee + 115-lb shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third, continuing as long as you are able.  Use as many sets each minute as needed.

WOD 8/3/2015

Back Squats 5-5-5-5-5

(Complete a max set of unbroken double-unders (or singles if you don't have DU's) between ech set of squats)

then:

Complete AMRAP in 15 minutes of:

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

(Compare to 8/4/2014)

WOD 7/31/2015

5 rounds for time of:

25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows

(Main site WOD on 7/19/15, compare to 2/5/09)

WOD 7/30/2015

Back Squat 5-5-5-5-5

Max set of dumbbell push press between each back squat set

Then:

10 rounds for time of:

15 push-ups
100 M Sprint

Compare to 7/30/14

WOD 7/29/2015

"Elizabeth"

21-15- 9 reps for time of:

Cleans 135lb/95lb
Ring Dips

(Compare to 8/24/14)

WOD 7/28/2015

Back squat 5-5-5-5-5 (Do a max set of push-ups between each set)

then:

10 minute AMRAP of:

2 Turkish Get-ups
20 Goblet squats
50 Double-unders

(Compare to 7/28/2014)

WOD 7/27/2015

Baseline WOD (With Burpees)

For time:

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

(Compare to 10/28/2014)

WOD 7/24/2015

7 rounds for time of:

Run 400/200M (alternate every other round, 1st round 400M, 2nd 200M)
7 pull-ups
24 mountain climbers (2 count=1)
24 wallball shots
7 burpees

WOD 7/23/2015

3 rounds
Row 5 minutes
Rest 5 minutes

WOD 7/22/2015

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

then:

CrossFit Games Teen/Master Event

"SQT"

3 rounds for time of:

10 snatches (95#/65#)

200M Sprint (4 x 50M)

WOD 7/21/2015

2015 CrossFit Games Teen and Masters Event 1

Triplet

For time:

40 GHD sit-ups
10 Bar muscle-ups
50-M sandbag run (100#/60#)
32 GHD sit-ups
8 Bar muscle-ups
50-M sandbag run (120#/80#)
24 GHD sit-ups
6 Bar muscle-ups
50-M sandbag run (140#/100#)

WOD 7/20/2015

Thruster 5-3-3-1-1-1-1

then:

"Marco"

3 rounds:

21 Pull-ups
15 Handstand push-ups
9 Thrusters (135#)

WOD 7/17/2015

Hang power clean 5-3-3-1-1-1-1

then:

CrossFit Games Masters and Teen Event
"Double Hanger"

3 rounds for time of:

100 Double unders
7 hang power clean and jerk, (185#/115#)

Masters 60+, 50 double-unders and use 135#/95#
Teens 16-17, 70 double undersea use same weight.

WOD 7/16/2015

Michael

3 rounds of:

Run 800 M
50 Sit-ups
50 back extensions

WOD 7/15/2015

Front Squat 10-5-3-1-1-1-3-5-10

WOD 7/14/2015

42-30-18 reps for time of:

Wall ball shots
Sumo deadliest high pulls
Box jumps
Push press
 Row (Calories)

WOD 7/13/2015

Granite Games Qualifier 15.4

13 minute AMRAP of:

10 dead lifts (225#/155#)
5 Muscle-ups
10 dead lifts (255#/175#)
5 MU's
10 Dead lifts (285#/195)
5 MU's
10 Dead lifts (315#/215#)
5 MU's
10 Dead lifts (345#/235#)
5 MU's

WOD 7/10/2015

For time:

80 squats
70 push-ups
60 one-legged squats, alternating
50 calorie row
40 single-arm overhead squats, 35-kb dumbbell
30 handstand push-ups
20 thrusters, 35-lb dumbbells
10 muscle-ups

WOD 7/9/2015

Shoulder Press 1-1-1-1-1-1-1

Weighted Pull-ups 1-1-1-1-1-1-1

(Main site WOD from 6/13/2015)

WOD 7/8/2015 "Rankel"

"Rankel"

20 minute AMRAP of:

6 Dead lifts (225#)
7 Burpee Pull-ups
10 KB Swings (2 pood)
200M Run

WOD 7/7/2015 (South Canyon 14)

"South Canyon 14"

20 Minute AMRAP of:

7 Burpees
6 Pull-ups
14 Box step-ups (20" with 45 pounds)
100M run

For box step-ups use a dumbbell, plate, or wear a 45# vest.  Or choose to do the entire WOD with a 45# vest on.

WOD 7/6/2015

17 minute AMRAP of:

50 Calorie Row
50 Wall ball shots
50 Shoulder to Overhead (115#/85#)
50 Box jumps (24 in/20 in)

WOD 7/3/2015

Get out and play (Run, bike, hike, or swim)!

WOD 7/2/2015

3 rounds for time of:

Run 400 M
35 lb dumbbell thruster, 21 reps

(Main site WOD on 6/29/15)

WOD 7/1/2015

For time:

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

Alternating row in plank (use dumbbells)
Box jump- 24 in
Kettlebell Swings
Sit-ups
Back extension
Burpee w/ plate (finish with plate overhead)
Dolly's

(Compare to 7/2/2014)

WOD 6/30/2015 "Hotshots 19"

"Hotshots 19"

Six rounds for time of:

30 squats
135# Power clean, 19 reps
7 strict pull-ups
Run 400 meters

WOD 6/29/2015

Fire Fighter Challenge

Run 1.5 miles or 3 miles for time

Max number of strict Pull-ups
Max number of Strict unbroken push-ups
Max number of sit-ups in 90 seconds

WOD 6/26/2015

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

Granite Games WOD 15.2

With 20 minute continuous clock:

15.2a Part 1
6 minutes to establish a 1 rep max Snatch

15.2b
8 minute AMRAP of:
30 Double-unders
15 chest to bar pull-ups
30 double unders
15 toes to bar

15.2a Part 2
6 minutes to establish a 1 rep max Snatch.

WOD 6/25/2015

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

Then:

"DT"

Five rounds for time of:
155# Deadlift, 12 reps
155# Hang Clean, 9 reps
155# push jerk, 6 reps

WOD 6/24/2015

Choose One:

For time:

50 single legged squat (pistol squat), alternating legs
25 ring dips
40 single legged squats
20 ring dips
30 single legged squats
15 ring dips
20 single legged squats
10 ring dips
10 single legged squats
5 ring dips

or

"Cindy"

20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Squats

WOD 6/23/2015

For time:

25 walking lunges
20 pull-ups
50 box jumps, 20-in box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb dumbbells
25 back extensions
30 Wall ball shots, 20-lb ball
3 rope climbs, 15-ft rope

(Main site WOD for 6/23/15)

*Compare to 10/1/2009- Jeremy, 19:45.

WOD 6/22/2015 "Hall"

"Hall"

5 rounds for time of:

225# cleans, 3 reps
200 M Sprint
20 Kettlebell Snatches, 1.5 pood, 10 each arm
Rest 2 minutes

WOD 6/19/2015

Fitness

A.

Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds

B.
Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds

Performance

A.
Every two minutes, for 12 minutes:
Power Clean + Squat Clean

B.
Five rounds for time:
Row 300 Meters
12 Front Squats (95/65 lbs)
12 Pull-Ups

WOD 6/18/2015

21-15-9 reps for time of:

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

Each round ends with walking lunges to the stop sign (100M) and running back (100M)

(Compare to 6/17/14)

WOD 6/17/2015

For time:
50 Box jumps, 24-in box
25 handstand push-ups
40 Box jumps
20 handstand push-ups
30 Box jumps
15 HSPU's
20 Box jumps
10 HSPU's
10 Box jumps
5 HSPU's

WOD 6/16/2015

For time:

400 M farmers carry (45# dumb bells)
30 ring dips
400 M with plate overhead (45# plate)
20 strict pull-ups
400 M w/ Wall ball (20#)
10 Overhead squats (95#)
Run 400 M

(Compare to 6/16/2014)

WOD 6/15/2015

For time:

3 rounds of:

20# med ball clean, 50 reps
800 M run

or

"Easy Michael"

3 rounds for time of:
400 M run
25 sit-ups
25 back extensions

WOD 6/12/2015 (Karen)

"Karen"

For time:

150 Wall ball shots

WOD 6/11/2015

A.

Four sets of:
Box Step-Ups x 8 each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 each arm
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters (75/55 lbs)
20 Overhead Alternating Reverse Lunges

WOD 6/10/2015

WOD:

"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

(Compare to: 4/25/2014 and 5/1/2014)

Optional

Strength:

Overhead Squat 10-5-3-1-1-1-3-5-10

WOD 6/9/2015

A.
Every two minutes, for 20 minutes (5 sets of each):
Interval 1-  Deadlifts x 6-8 reps
Interval 2- Weighted push-ups x 10-15 reps

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
245/175 lb Deadlift
Burpees over the barbell

WOD 6/8/2015

A.
Front Squat

Set 1: 5 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 95%
Set 7: 1 rep @ 101%
Set 8: 1 rep @ 101plus%

Rest 2 minutes between sets.

B.
Five rounds for time:
Row 250M
15 pull-ups
15 wall ball shots

WOD 6/5/2015 "Linda"

"Linda"

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

Deadlift, 1.5 X Body weight
Bench Press, Body weight
Clean, 3/4 body weight

(Compare to 6/13/2014)

WOD 6/4/2015

A.
Every minute, on the minute, for 15 minutes:

Minute 1- 40 Double-unders
Minute 2- 6-8 Strict L-seated ring pull-ups
Minute 3- 3-4 Wall Climbs

B.
Four sets for max reps against a 3-minute running clock of:

Run 100 M
10 toes to bar
10 kettlebell swings (Heavy)
Rest 3 minutes between sets.

WOD 6/3/2015

A.

Every two minutes, for 20 minutes (5 sets of each):
Interval 1- Alternating Reverse Lunges with Kettlebells X 20 reps
Interval 2- Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps

B.

For max reps/calories

2 minutes on Airdyne
2 minutes of Strict Pull-ups
2 minutes of push-ups
2 minutes of air squats

WOD 6/2/2015

10 minute AMRAP of:

10 burpees
20 wall-ball shots

then:

15 minute AMRAP of:

10 Body-weight bench press
20 toes-to-bar
30 hip extensions

WOD 6/1/2015

Run 1 mile
Rest 3 minutes
Run 3/4 mile
Rest 2 minutes
Run 1/2 mile
Rest 1 minute
Run 1/4 mile

then:

Shoulder Press 3-3-1-1-1-1-1

WOD 5/29/2015

3 rounds for time of:
10 kettlebell swings 35#/53#
200 M farmer carry 15#/35#
50 M broad jump burpees
50 M lunges
100 M sprint

WOD 5/28/2015

Five rounds of "Cindy" (5 pull-ups, 10 push-ups, 15 squats) add 30 double-unders to each round.

Rest 3-5 minutes

3 rounds for time of:

20 box jumps/step-ups w/ 20# ball
20 sit-ups w/ ball
20 wall ball shots

* any time the ball comes to the ground= 10 burpees

WOD 5/27/2015

100 Hang power snatch (5 burpees every time the bar comes to the floor)

(Compare to 5/27/2014)

WOD 5/26/2015

Deadlift 10-5-3-1-1-1-3-5-10

5/25/2015 (Memorial Day Murph)

"Murph"

1 mile Run
100 Pull-ups
200 Push-ups
300 sit-ups
1 mile Run

WOD 5/22/2015

Run 400M for time

then

1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups

(main site WOD 5/19/15)

WOD 5/21/2015

Complete AMRAP in 8 minutes of:

115-lb should press
Each time you break, perform 50 double unders

Rest 4 minutes

Then, AMRAP in 8 minutes of:
205-lb hang power cleans
Each time you break, perform 30 squats

Note number of shoulder presses and hang power cleans.

(Main site WOD from 5/18/2015)

WOD 5/20/2015 (Jackie)

Thruster 5-5-3-3-3-1-1-1-1-1

then:

"Jackie"

For time:

Row 1000M
45-lb Thruster, 50 reps
30 pull-ups

WOD 5/19/2015

Back Squat 10-5-3-1-1-1-3-5-10

(Main site WOD from 5/14/2015)

WOD 5/18/2015

2015 Regional Event 6

5 round for time of:

Row 25 calories
16 chest-to-bar pull-ups
9 strict handstand push-ups

WOD 5/15/2015

"Death by pull-ups"

Continue for as long as possible, First minute complete 1 pull-up, second minute 2 pull-ups, and so on until you can't complete the required amount for the round.

Note: The CrossFit Regionals start today in the South and Atlantic Regions.  We've been doing some of the Regional Events this week as a way to experience what type of work is involved in these WOD's.  It's been a hard week and everyone deserves a little rest and recuperation.  Grab a glass of FitAid (or water) and mobilize while watching the action.

WOD 5/14/2015

For time:

1 mile run or 2000M Row

Then:

Choose One:

"The Shoulder Killer"

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

or

2015 Regional Event 4

250 ft Hand stand walk for time

or

"Death by Thruster"

Use Fran weight.  First minute do 1 thruster, second minute do 2, and so on until you can't complete the required amount for the round.

WOD 5/13/2015

2015 CrossFit Regional Event 3

For time:
1-mile run
135-lb overhead squat, 50 reps
100 GHD sit-ups
150 double-unders
135-lb sumo deadlift high pulls, 50 reps
100 box jump overs, 24 inches

WOD 5/12/2015 "Tommy V"

2015 CrossFit Games Regional Event 2

"Tommy V"

For time:
115# Thruster, 21 reps
15-ft rope climb, 12 ascents
115# Thruster, 15 reps
15-ft rope climb, 9 ascents
115# Thruster, 9 reps
15-ft rope climb, 6 ascents

WOD 5/11/2015 ("Randy")

2015 CrossFit Games Regional Event 1

"Randy"

For time:

75# Power Snatch, 75 reps

(Compare to 6/11/2014)

WOD 5/8/2015

5 rounds of:

7 reps of each exercise

Power Clean
Front Squat
Push Press
Back Squat
Jerk

Increase load each set/round

WOD 5/7/2015

Annie

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

Double unders
Sit-ups

WOD 5/6/2015

Run 200 M
30 ring dips
Run 200 M
30 kettlebell swings
Run 200 M
30 sit-ups
Run 200 M
30 push ups
Run 200 M
30 dollys

WOD 5/5/2015

Power snatch plus Overhead squat 5-5-3-3-3-1-1-1-1-1

3 rounds for time:
50 M Walking lunges
150 M run
5 Power snatch plus OH squat at 70% max

WOD 5/4/2015

3 rounds of:

400 M run
Rest 1 min

3 minute AMRAP of
5 pull-ups
5 knees to elbow
6 pistol squats
Rest 1 min

WOD 5/1/2015

Full squat clean 1-1-1-1-1

Then:

15 min AMRAP of:

3 squat cleans 75%
10 box jumps
10 toes to bar
10 push-ups

WOD 4/30/2015 ("Angie")

"Angie"

For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

WOD 4/29/2015

3 rounds for time of:

200 M Farmers carry (use 10#, 15#, or 25# plates)
150 M Overhead carry with plates together (20#, 30#, or 50#)- 5 Burpee penalty for resting
50 M Walking Lunge with Plates overhead
Run 200 M

WOD 4/28/2015

3 minute AMRAP of:

5 Power cleans (65#/95#)
5 Push-ups
5 Hollow Roll
Rest 1 minute

1 minute Back squats (65#/95#)
Rest 1 minute

3 minute AMRAP of:

5 clean and jerks (65#/95#)
5 Burpees
5 sit-ups
Rest 1 minute

1 minute of Back Squats (65#/95#)
Rest 1 minute

3 minute AMRAP of:

5 thrusters (65#/95#)
5 box jumps
5 pull-ups

Rest 1 minute
1 minute of Back squats (65#/95#)

WOD 4/27/2015

"Willy"

3 rounds for time of:

Run 800 M
225# front squat, 5 reps
Run 200 M
11 Chest to bar pull-ups
Run 400 M
12 Kettlebell swings, 2 pood

(Compare to 11/27/2013)

WOD 4/24/2014 (2015 Masters Qualifier Event 4)

2015 Masters Qualifier Event 4

21-15-9 reps for time of:

225# deadlifts
24-in Box jump
Handstand push-ups

WOD 4/23/2015

Throw-back Thursday

With a 15 minute continuous running clock complete AMRAP of each:

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

(Compare to 4/23/2014)

WOD 4/22/2015 (Shoulder Max of choice)

Your choice, pick one shoulder movement (work to 1 rep max):

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

Then:

Play around with Handstand Holds and mobilize to improve the overhead position

WOD 4/21/2015

For time:

20 burpees
135# hang squat snatch, 20 reps
20 bar muscle-ups
135# hang squat snatch, 20 reps
20 burpees

WOD 4/20/2015

Front Squat 3-3-3-3-3

Then:

5 rounds for time of:

95 # squat cleans, 10 reps
30-second L-sit hold
95# squat cleans, 10 reps
60-second hang from pull-up bar

WOD 4/17/2015

2011 Regional Event 1

For time:

Run 1000M
30 Handstand push-ups
Row 1000M

WOD 4/16/2015

3 Rounds for time of:

400M run
50 sit-ups
50 back extensions
50 ring dips
50 Dead lifts (25% of max)

WOD 4/15/2015

Power clean 5-5-3-3-3-1-1-1-1-1

Then:

5 rounds:

AMRAP 3 minutes of:
3 Power cleans
6 Hand release push-ups
9 Squats

Rest 1 minute between each AMRAP

WOD 4/14/2015

Shoulder Press 5-5-3-3-3-1-1-1-1-1

Then:

5 Rounds for time of:

350 Meter Run
50 Meter walking lunges

WOD 4/13/2015

20 minute AMRAP of:

Run 400M
8 bar kips
10 pistol Squats
20 Hollow Rocks
30 Double-unders

WOD 4/10/2015 (A Chipper for Jess)

Jessica's Chipper

For time:

31 Box jump overs (24"/20")
31 Deadlifts- 95#/65#
31 Knees to Elbows
31 Jumping lunges (scale with regular walking lunge steps)
31 Ground to Overhead- 95#/65#
31 Pull-ups
Run 400M

This one is for Jessica Lepack.  Happy Birthday (Saturday), hope you enjoy this chipper!
Can you guess how old she is?

WOD 4/9/2015

Back Squat 5-5-5-5-5

then:

4 rounds for time of:

95# Sumo-deadlift high pulls- 10 reps
95# Push presses- 10 reps
95# Back Squats, 20 reps

WOD 4/8/2015

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

then:

100 hang power cleans for time ( 5 Burpees for every time you rest or bar comes to the floor).

(Compare to 5/21/2014)

WOD 4/7/2015 "Fight Gone Bad"

"Fight Gone Bad"

3 rounds of:

Wallball shots
Sumo Deadlift high pull, 75#
Box jump, 20 in
Push press, 75#
Row (calories)

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

(Compare to 9/26/2014)

WOD 4/6/2015

Back Squat 5-5-5-5-5

Then:

Complete AMRAP in 4 minutes of:

10 Kettlebell swings
10 hand release push-ups
10 box jumps

Rest 2:00

Complete AMRAP in 3 minutes of:

10 Kettlebell swings
10 hand release push-ups
10 box jumps

Rest 2:00

Complete AMRAP in 2 minutes of:

10 Kettlebell swings
10 hand release push-ups
10 box jumps

WOD 4/3/2015

Sumo deadlift 5-5-3-3-3-1-1-1-1-1

then:

15 minute AMRAP of:

10 dumbbell or KB Ground to overhead (alternating arms)
200M run
10 hand release Push-ups
200M run
10 pull-ups

WOD 4/2/2015

Three Rounds for time of:

400M Run
21 hang power cleans 115#/75#
12 Bar facing Burpees

then:

Split Jerk 5-5-3-3-3-1-1-1-1-1

WOD 4/1/2015

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

12 minute AMRAP of:

1 Squat Snatch (start at 60% of max, increase 5-10 pounds every 5 rounds)
3 toes to bar
5 box jumps

WOD 3/31/2015 "Arnie"

"Arnie"

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

Use an appropriate weight.  Compare to 3/19/2014.

WOD 3/30/2015

Open WOD 15.5 redo

or

Overhead Squat 1-1-1-1-1

then:

Snatch Balance 1-1-1-1-1

WOD 3/27/2015 (Open WOD 15.5)

27-21-15-9 reps for time of:

Row (calories)
Thruster (95# Men/65# Women/45# Masters)

WOD 3/26/2015 (CrossFit Total)

CrossFit Total

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

WOD 3/25/2015

7 minute AMRAP of:

     250M Row
     10 thrusters (Fran Weight)

Rest 3 minutes

7 minute AMRAP of:

     40 Double-unders
     20 Hand release push-ups

Rest 3 minutes

7 minute AMRAP of:

      20 Box jumps (20"/24")
      4 turkish get-ups (35#/53#)

WOD 3/24/2015

For time:

200 M Run
40 walking lunge steps w/ plate overhead
200 M Run
40 push-ups
200 M Run
40 sit-ups
200 M Run
40 Plank Rows
200 M Run
40 KB Swings
200 M Run

WOD 3/23/2015

20 minute AMRAP of:

3 deadlifts (65%)
100 meter sprint
20 knees to elbows
farmers carry 100 meters

WOD 3/20/2015 Open WOD 15.4

Open WOD 15.4

AMRAP 8 Minutes of:

3 Handstand push-ups
3 Cleans (185#/125#)
6 HSPU
3 Cleans
9 HSPU's
3 Cleans
12 HSPU's
6 Cleans
15 HSPU's
6 Cleans
18 HSPU's
6 Cleans
21 HSPU's
9 Cleans
and so on...

Scaled Version:

8 Minute AMRAP of:

Push Presses
Cleans

WOD 3/19/2015 ("Mary meets Cindy")

AMRAP 10 minutes of:

   5 Handstand push-ups
   10 One legged-squats, alternating legs
   15 Pull-ups

Then immediately into a 10 minute AMRAP of:

   5 Pull-ups
   10 Push-ups
   15 Squats

WOD 3/18/2015 (The Shoulder Killer/Foundations #2)

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

WOD 3/17/2015

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

Then:

21-15-9 reps for time of:

95# Overhead Squats
Burpees

(Compare to 8/12/14 or 12/12/13)

WOD 3/16/2015 "Helen"

"Helen"

3 rounds for time of:

Run 400M
1.5 pood Kettlebell Swings, 21 reps
12 pull-ups

(Compare to 7/24/2014)

WOD 3/13/2015

CrossFit Open WOD 15.3

AMRAP in 14 Minute of:

7 Muscle-ups
50 Wallballs
100 Double-unders

WOD 3/12/2015

With a running clock, every minute perform 1 lift and add 10 pounds.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you can not clean the weight, deadliest for as long as possible.

WOD 3/11/2015 ("Foo")

Foo

170-lb bench presses, 13 reps

Then, complete AMRAP in 20 minutes of:
7 chest-to-bar pull-ups
77 double unders
170-lb squat clean thrusters, 2 reps
28 sit-ups

(Main site WOD 3/1/2015)

WOD 3/10/2015

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

then:

5 rounds for time of:

1 Back squat @ 80%
10 Toes to bar
6 Burpees

WOD 3/9/2015

Squat Snatches

then:

3 Rounds for time of:

4 Power Snatches 60%
3 Over head Sqauts
2 Walking lunges (weight overhead)
8 Bar facing Burpees (jump over the bar)
10 Pull-ups
250 M Row

WOD 3/6/2015 (Open WOD 15.2)

Open WOD 15.2

WOD 3/5/2015

3 rounds for time:

500 M Row
10 Burpee Pull-ups
20 wall ball Shots

Then:

Power cleans 2-2-1-1-1-1-1

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

WOD 3/4/2015

Shoulder Press 3-3-1-1-1-1-1

5 rounds:

2 Shoulder press @ 80%
6 pistol squats
20 dolly leg lifts

Then:

 Tabata Double unders

WOD 3/3/2015

15-12-9 reps of:

     95# Thrusters
     Pull-ups

Rest 5 minutes

12-9-6 reps of:

     95# Thrusters
     Pull-ups

Rest 5 minutes

9-6-3 reps of:

     95# Thrusters
     Pull-ups

WOD 3/2/2015

Either Retry Open WOD 15.1 and 15.1a

or

"Filthy Fifties"

For time:

50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking lunge steps
50 knees to elbows
50 push presses, 45#
50 back extensions
50 wall-ball shots, 20# ball
50 burpees
50 double unders

(Mainsite WOD from 2/15/15, Compare to

WOD 2/27/2015 (Open WOD 15.1 and 15.1a)

Open WOD 15.1 and 15.1a

9 minute AMRAP of:

15 Toes-to-bar
10 Deadlifts (115#/75#)
5 snatches (115#/75#)

then:

6 minutes to compete a:

1-rep Max Clean and Jerk

WOD 2/26/2015

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

3 rounds for time of:

40 Walking lunges (w/ plate overhead)
30 sit-ups
20 plank rows (alternating Arms) (40-45# men/20-25#)
10 Power snatches @ 60%

WOD 2/25/2015

Clean and Jerk 2-2-2 (40%-50%-60%)

10 Minutes AMRAP

10 Clean and Jerks- 65%
5 Ring dips
4 Pistol Squats (2 each leg)


Tabata Row (row for total Meters)
Tabata Sit-ups
Tabata Back extensions

WOD 2/24/2015

Front Squat 2-2-2 (65%-70%-75%)

5 rounds for time of:

3 Front Squats at 80%
10 Box jumps
7 toes-to-bar

Shoulder Press 2-2-2 (65%-70%-75%)

5 rounds for time of:

3 Shoulder press (80%)
10 Sit-ups
7 Burpees

WOD 2/23/2015 "Gav"

"Gav"

6 rounds:

17 pull-ups
75 Double Unders
10 Burpees

This WOD is being done as a request from CrossFit Vanguard to honor Master Sergeant Josh Gavulic, who died a year ago in a free fall parachuting accident. 

He had recently completed a lengthy tour (8 years) with the 75th Ranger Regimen in various Companies. His last stint was with the Regimental Recon Company, which afforded me the honor of serving alongside of him on a Recon team, and was a veteran of 10 combat tours. He loved serving with the Regiment and did not want to leave, but was promoted out of his team slot. He remained at Fort Benning with the USAF detachment there as the Detachment NCOIC. 

He left behind a lovely wife Alyssa and six children, one less than a year old. Elyse and I had been close to his family ever since they joined the Recon Company.

WOD 2/20/2015

5 rounds, each for time, of:

   20 Chest to bar pull-ups
   30 Wallball shots
   40 Push-ups

Rest 3 minutes between each round.

WOD 2/19/2015

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

255# Deadlift
strict knees to elbow

WOD 2/18/2015

Back Squat 10-10-10-10-10 reps

WOD 2/17/2015

3 rounds for time of:

100 Squats
50 Box jumps 20"
45# Dumbbell clean and jerks, 25 reps

(Mainsite WOD 1/30/15)

WOD 2/16/2015

Monday Monster Mash (CrossFit Linchpin WOD)

AMRAP 5 minutes of:

     7 Thruster 95#/65#

     7 Pull-ups

AMRAP 5 minutes of:

     5 Deadlifts 225#/155#

     5 Handstand Push-ups

AMRAP 5 minutes of:

     5 Power Cleans 115#/75#

     25 Double-unders

AMRAP 5 minutes of:

     10 Calorie Row

     5 Burpees

AMRAP 5 minutes of:

     7 box jumps 24"/20"

     7 Toes to bar

Rest 5 minutes between each workout

WOD 2/13/2015

Back Squat 10-1-20-1-30-1

then:

Open WOD 13.4

Complete AMRAP in 7 minutes of:

135# Clean and Jerk, 3 reps
3 toes to bar
135# Clean and Jerk, 6 reps
6 toes to bar
135# Clean and Jerk, 9 reps
9 toes to bar
135# Clean and Jerk, 12 reps
12 toes to bar
135# Clean and Jerk, 15 reps
15 toes to bar
and so on...

Women use 95#, Masters Women 65#

WOD 2/12/2015

For time:

75 Strict Ring dips
50 Strict Chest-to-bar Pull-ups
75 Knees to Elbows
50 M Handstand walk (Sub with Handstand walk-ups or alternating single arm dumbbell presses)

Scale and sub appropriately.

WOD 2/11/2015

For time:

100 Double-unders
10 Squat Snatches
80 Double-unders
8 Squat Snatches
60 Double-unders
6 Squat Snatches
40 Double-unders
4 Squat Snatches
20 Double-unders
2 Squat Snatches

Use 50-60% of max Squat Snatch

WOD 2/10/2015

Row 2000 M
Rest 5 minutes
Row 1000 M
Rest 5 minutes
Row 2000 M

Row HARD, but not quite PR pace!

WOD 2/9/2015

Back Squat 5-5-5

Rest as needed, then:

For time:

10 rope climbs
20 Back Squats, 225#/155#
30 HSPU's (Scale to dumbbell presses)
40 calorie Row

WOD 2/5/2015

AMRAP in 10 minutes of:

275# deadlift, 10 reps
20 GHD sit-ups

WOD 2/5/2015

For time:

25 Kettlebell Swings (Russian style)
20 Turkish Get-ups (Alternating arms)
25 Kettlebell Swings (Russian style)
10 single arm KB Snatch (Alternating arms)
25 Kettlebell Swings (Russian)

Every 2 minutes complete 5 Burpees.

Another CrossFit Birthday today... Great to have you in our Community Danica!

WOD 2/4/2015 (Open WOD 14.4)

Strength:

3 sets of:

2 Shoulder Press + 6 push Press
Rest 1:30
Max strict Pull-ups
Rest 1:30

Then:

Open WOD 14.4

Complete AMRAP in 14 minutes of:

60 cal Row
50 toes to bar
40 Wall ball shots
30 cleans (135#/95#/65#)
20 muscle-ups

WOD 2/3/2015 ("Chris and Toni")

"Chris and Toni"

3 sets of:

300M Row
10 Box jumps w/ step downs (24"/20")
15 Kettlebell Swings
2-3 minutes rest between each set

3 sets of:

300M Row
10 Hang Power cleans (135#/95#/or 60% of max PC)
10 Burpees
2-3 minutes between each

Each set is for time.  Note fastest for each 3 set triplet.

CrossFit Birthdays!

A year ago, Chris and Toni walked through our doors.  The Caldwell's are a huge part of our community (figuratively and literally (with the entire family involved in either CrossFit or Yoga).)  They are devoted members, who show up consistently, put in the effort, and make our jobs as coaches/gym owners easy.  We are grateful you came into our lives.  Thanks for having the courage to walk through our doors the first time.

It's never easy, but I see you two making huge progress this next year.  Everyone will hit walls in their training.  We all will plateau, face barriers, and struggle.  Injuries happen because we are all human.  But after making it through these hard times and conquering our challenges you will be stronger then ever imagined.  One year is a time to celebrate.  A time to reflect on how far you have come and look forward to continuing the journey which is still a lifetime in the making.  Congrats and keep up the good work!

WOD 2/2/2015 (Open WOD 14.5)

CrossFit Open WOD 14.5

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

95# Thruster
Bar-facing Burpee

(Women use 65#/Masters Women 45#)

WOD 1/30/2015 (Foundations #6)

Foundations #6

For time:

20 Box jumps (or step-ups)
20 Sumo Deadlift high pulls
20 walking lunge steps
20 Hello Dolly's
20 Push press
20 Tuck jumps (or Double-unders)
20 Wallball shots
20 Deadlifts
20 Toes-to-bar
20 Burpees

WOD 1/29/2015

Thruster/Push Press/Push Jerk/Split Jerk 1-1-1-1-1-1-1 reps

Thruster followed by a Push press then a push jerk then a Split Jerk, all done in progression with out dropping the bar equals one rep.

(Main site WOD from 1/28/2015)

WOD 1/28/2015 (Foundations #5)

Foundations #5

2 Rounds:

1 Minute of each exercise w/ 30 seconds rest between each.

Overhead squats
Sit-ups
Kettlebell Swings
Push-ups
Med. Ball Cleans

Rest 1 minute between rounds

Note total number of reps of each exercise and total number for the workout.

WOD 1/27/2015

Work up to a max box jump height

then:

WOD

For time:

30 muscle-ups
135# clean and jerk, 21 reps
Row 2000 meters

(Compare to 1/22/2014)

Scaled Option:

For Time:

30 Pull-ups
30 Dips
Clean and Jerk, 21 reps (Use 60% of 1 rep max Power Clean)
Row 2000 meters

WOD 1/26/2015 (Foundations #4)

Foundations #4

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

Med. Ball Deadlifts (or Regular Deadlifts @ 60% of Max)
Jump rope (Singles or Double-unders)
Box jumps
Wall ball shots

The Student of CrossFit Challenge

Accountability- How bad do you want to make Real Change?

I’ll start by apologizing for not doing this sooner.  As a coach or teacher I naturally feel partially responsible for your struggles.  If you aren’t making the kind of changes and progress from CrossFit I must not be doing everything I can to help you.  Maybe we haven’t provided the right motivation, or the attention to your specific needs.  This changes today.  I’ve been intending to use our Blog to share my own experiences with CrossFit and hopefully help with some of the challenges of getting fit outside the Box.  

Ultimately it is up to you, you have to put in the work, you have to be honest with yourself, and be accountable for the choices you make.  

If you are showing up regularly (meaning 4-5 times per week), putting forth a good effort, and not seeing the kind of results you want, then obviously something needs to change (and that change probably has to do with what you are eating and drinking.)  One area that most everyone can improve is our diet and nutrition.  For me, it’s not necessarily eating too much, but rather eating enough, drinking enough water, and making sure to eat good carbs like vegetables.

I’d like to make a challenge to everyone who wants to see real change.  This will start today and continue for a period of one month (maybe longer if it is something people are benefiting from.)  We’ll call this the “Student of CrossFit Challenge”. I’ll explain the title at a later time.

Week One- Nutrition and Diet

1. First I want you to write down the number one reason WHY you chose to walk through our doors.  Why do you show up to workout?  Either use your workout journal or get another one specifically for this challenge.

2. Create a goal that addresses your biggest fitness challenge (for some this might be losing weight, others it’s your flexibility, maybe its a certain skill).  Make this something realistic and attainable.  If your goal is to lose weight, try to have a short term and longer term target.  If your goal is to make it to the CrossFit Games, include something more specific and short term to focus on.

3. For one week.  Track your diet.  Log what you put into your body, when you eat, and how much.  Note how much water you drink.  Get as detailed as you can.  I’d even encourage you to notice your emotional state, if you are stressed, in a hurry, angry, tired, or depressed.  The goal for this week is to bring awareness to our diets. 

WOD 1/23/2015 ("Nate")

"Nate"

20 minute AMRAP of:

2 muscle-ups
4 handstand push-ups
8 Kettlebell swings

Compare to

Someone is becoming an "old fart".  This time I know we are getting it right (I checked your waiver).  Happy birthday Nathan (a day early)!!

WOD 1/22/2015

As many Dumbbell Thrusters in 20 minutes (Do 3 burpees at every minute)

(Men Rx weight is 35#)

Compare to 1/30/2014.

WOD 1/21/2015 (Open WOD 14.2)

Open WOD 14.2

From 0:00 to 3:00
2 rounds of:
     10 OHS
     10 Chest to bar pull-ups

From 3:00 to 6:00
2 rounds of:
     12 OHS
     12 Chest to bar pull-ups

From 6:00 to 9:00
2 rounds of:
     14 OHS
     14 Chest to bar pull-ups

From 9:00 to 12:00
2 rounds of:
     16 OHS
     16 Chest to bar pull-ups

Continue until you can't complete the required for what ever round.

(Men 95#, Women 65#, Masters Women 45#/jumping CTB pull-ups)

WOD 1/20/2015 (Open WOD 13.2)

CrossFit Open WOD 13.2

AMRAP 10 minutes of:

115# shoulder to overhead, 5 reps
115# Dead lift, 10 reps
115# Box jumps, 24", 15 reps

(Last time 3/16/2013)

(Women weight is 75# and 20" box, Masters Women use  55# and 20" box)

WOD 1/19/2015 (CrossFit Open WOD 11.1 and 14.1)

CrossFit Open WOD 1 from 2011 and 2014

10 minute AMRAP of:

30 Double unders
15- 75# Power snatch

(Last time: 3/3/2014)

WOD 1/16/2015

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

then:

3 minute AMRAP of:
     6 Burpees
     12 Kettlebell Swings (53#/35#)

Rest 3 minutes

3 minute AMRAP of:
     6 Burpees
     12 Wallball shots

Rest 3 minutes

3 minute AMRAP of:
     6 Burpees
     12 Box jumps 20"

WOD 1/15/2015

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

WOD 1/14/2015

For time:

25 Thrusters
100 Double-unders
20 Thrusters
75 Double-unders
15 Thrusters
50 Double-unders
10 Thrusters
25 Double-unders

WOD 1/13/2015 "Tabata This!"

"Tabata This!"

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

WOD 1/12/2015

1 minute Squat Clean at 50% of max
Rest 3 minutes
1 minute of Squat Cleans at 60% of max
Rest 3 minutes
1 minute of Squat Cleans at 70% of max

WOD 1/9/2015

Back Squats 3-3-3-3-3

Then:

12 minute AMRAP:

35# dumb bell thrusters, 9 reps
15-foot rope climb, 1 ascent

(Main site WOD from 1/8/2015)

WOD 1/8/2015 (Open WOD 13.3)

10 rounds of:

1 minute Row
15 seconds rest
30 seconds of Push-ups
15 seconds rest

Note total number of calories rowed and total number of push-ups

Compare to: 4/14/14

add...

CrossFit Open WOD 13.3

AMRAP 12 minutes:

150 Wall ball shots
90 Double unders
30 Muscle-ups

Last time: 3/24/13

WOD 1/7/2015 "Burrrrrrr!"

BURRRRRRR!

Happy CrossFit B-day to Holly Burr.

We will be doing her first WOD (for warm-up that is!)

3 rounds for time of:

Row 250 M
20 squats
10 push-ups
25 sit-ups

Then:

Full Squat Snatch 5-5-3-3-3-1-1-1-1-1

WOD 1/6/2015

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

95# Power clean
sit-ups
back extensions

WOD 1/5/2015

Shoulder Press 1-10-1-20-1-30-1

1/2/2015 "Loredo"

"Loredo"

6 rounds for time of:

24 squats
24 push-ups
24 walking-lunge steps
Run 400 Meters (Sub run with 500M Row if necessary)

WOD 1/1/2015 "Welcome to 2015"

10 rounds

Row at sub 1:25/500M pace (or sub 500M PR pace) for max period of time
Rest 3 minutes between rounds

Note the time rowed for each round and meters rowed


What are your goals for 2015?  Do you have a plan for how you are going to reach these goals?