7-4-12 WOD

HAPPY 4th of July 

Murph 

Run 1 mile 

100 pull ups 

200 push ups 

300 sit ups

400 squats 

Run 1 mile 

7-3-12 WOD

STEPHEN (Hero WOD)

30-25-20-15-10-5 

Sit ups 

Back extension 

Knees to elbow 

95lb Deadlift (stiff legged)

7-2-12 WOD

WOD 1 

8 min AMRAP 

8 Push ups

4 Roll outs 

8 Deadlifts

REST 

WOD 2

8 min AMRAP 

8 MB clean and jerk slam 

20 Hanging single leg high knees 

6-30-12 WOD

 WOD

3 rounds

Run 200m 

30 sit ups 

Run 400m 

30 squats

6-29-12 WOD

TGIFF!!!!!

(Thank God Its Fun Friday)

WOD 

(Teams of 2)

Row 1000m 

DB Push Press 100 reps 

Ring row 100 reps 

GHD back ext 100 reps 

Leg lifts 100 reps 

Kettlebell swings 100 reps 

Push ups 100 reps 

6-28-12 WOD

Strength: Strict Press

12-12-12-12

WOD

3 rounds 

10  Power snatch 

10 Sit ups 

(No break)!!

3 rounds 

10 Power cleans

10 Mountain climbers

Cool Down- Static Stretching

6-27-12 WOD

150 Wall Balls 

300 Jump ropes/ 100 DU 

30 Toes to bar 

Run 400m 

(Must complete every rep, but in any order)

6-26-12 WOD

WOD

Run 200m 

30 Box Jumps

Run 200m 

25 Push ups

Run 200m 

20 Pull ups

Run 200m

15 DB squat clean and jerk 

Run 200m

10 Weighted lunge (each side)

Run 200

6-25-12 WOD

AMRAP 10 

10 Single arm snatch 

8 Push ups 

Rest 6 minutes 

AMRAP 10 

10 Med Ball slams 

8 Knees to elbow 

6-24-12 WOD

Run 1 mile or swim .5 mile 

Rest 10 minutes 

Run 1 mile or swim .5 mile

6-23-12 WOD

Team WOD 

(2 person)

-One person working at a time, teammate will rest

3 Rounds 

Run 400 

4 rounds

5 Tire flips 

5 rounds 

20 Box Jumps 

6 rounds 

30sec Static squats 

If you are doing it alone.... Rest and work time should be equal

6-22-12 WOD

 FUN FRIDAY

Team Murph

(4 person team) 

Row 2000

400 air squats 

300 sit ups 

200 push ups 

100 pull ups 

Row 2000

(Only 1 person working at a time. Must complete all reps of one exercise before moving to the next.)

6-21-12 WOD

Tabata: 20 sec on, 20 sec off

Sumo Deadlift High Pull

WOD:

40 Bar-Facing Burpees 

30 Over head squats 

20 Pull ups 

10 Push ups 

6-20-12 WOD

Turkish Get ups 

2-2-2-2-2

8 rounds 

30 secs on ....30 secs off

Thrusters

5 minute rest 

Deadlifts 

6-19-12 WOD

Strength:

Split Jerk

 4-4-4-4-4

Hang Squat Cleans

5-5-5-5-5

WOD:

50 GHD sit ups

50 GHD back extensions

6-18-12 WOD

WOD

Run 800m 

40 Kettle bell swings 

40 Goblet squats 

30 Push ups 

30 Box Jumps 

20 Pull ups

20 Weighted lunges 

10 Toes to Bar 

10 Burpees 

Run 400m 

6-17-12 WOD

Tabata:

Air squats

1 minute rest 

Push ups

1 minute rest

Sit ups 

2 Minute rest 

Run 1 mile 

Happy Father's Day!... Workout with dad!!

6-16-12 WOD

Skill: Running technique


Barbara: 

3 Rounds: 

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

rest 2 min.

6-15-12 WOD

Team WOD

2 Person 

Power Cleans- 10,000lb

Pull ups- 100 

SDHP-10,000lb 

Push ups-100

Deadlift-10,000lb

Squat- 100

6-14-12 WOD

WOD

Run 1 mile 

50 Wall balls

25 Push ups

15 Burpees 

6-13-12 WOD

Fight Gone Bad

3 rounds:

Kettle bell swings 

6" leg hold

Ring rows
Squats

Mountain climbers

(Fight Gone Bad simulates a professional fight. Each exercise is performed for 1 minute for max reps. 1 minute break between rounds.)

6-12-12 WOD

Skill: Snatch


10 min AMRAP 

10 MB cleans

5 burpees 

10 push ups

5 burpees 

10 min AMRAP 

5 Deadlifts

10 sit ups 

5 pull ups 

10 sit ups

6-11-12 WOD

Strength: Strict Press
5-4-4-3-3

3 rounds 

Run 200

20 Push ups

Run 400

20 Box Jumps

Run 200

20 DU (60 Jump Rope)

6-10-12 WOD

5k Run 

.....Enjoy the day with a nice jog.

6-9-12 WOD

Gymnastics day!!

Skill work:

Forward rolls 

Backward rolls 

Cartwheels 

Handstands

Handstand push ups  

Ring work

WOD: 

Animal walks:

Bear crawl 

Crab walk

Duck walk 

Frog hops 

6-8-12 WOD

Friday Fun-Day

Warm up 

WOD

40-35-30-25-20-15-10-5:

DB Thrusters

Knees to Elbow

Cool Down 

Planks

6-7-12 WOD

Skill: Kettle Bell Snatch 

20 Min Amrap 

8 Front squats 

16 KB swing 

8 Back squat 

16 Sit ups

6-6-12 WOD

WOD:

30 squat

10 Ground 2 Over Head

25 squat

15 G2OH

20 squat

20 G2OH

15 squat

25 G2OH

10 squat

30 G2OH

Tabata:

Push Press 

6-5-12 WOD

Strength: 

Max rep ring dips- 4 sets

THEN.... 

4 Rounds for time:

12 deadlifts 

20 pullups

12 MB cleans 

20 sit ups

6-4-12 WOD

"Isabel"

30 reps for time:

135lb snatch 

Then.... 

20 Burpees 

30 Overhead squat 

20 Burpees 

6-3-12 WOD

Run:

400m 50% Max speed 

200m 90% 

200m 50% 

400m 75% 

200m 50% 

200m 95%
(Do not stop running)

Rest...Until fully recovered 

Run

800m 95-100% max speed 

6-2-12 WOD

Skill: Snatch 

Repetitions: 10-1 

Squat 

Pull ups 

MB slam 

Sit ups 

5 minute break 

Repetitions: 1-10

Squat 

Pull ups 

MB slam

Sit ups

6-1-12 WOD

FUN Friday

Team WOD

(unlimited teammates)

For each team member.....

Row 1200m 

Power cleans-40 reps 

Push ups-50 reps

Kettle bell swing- 60 reps 

Sit up- 100 reps 

..... For example: A 2 person team would double the repetitions and must complete all the reps together any way they wish. One person must always be rowing until its completed. 

5-31-12 WOD

MAY PERFORMANCE CHALLENGE 

Re-Test :

Dead lift-1 rep max

Back squat- 1 rep max 

Press-1 rep max

1 mile run

Good Luck!! 

5-30-12 WOD

Strength: 

Split Squats- 6-6-6-6 each leg 

THEN....

5 burpees 

10 hang cleans

5 burpees 

20 SDHP

5 burpees 

30 push ups

5 burpees 

40 air squats 

5 burpees 

50 pull ups 

5 burpees 

5-29-12 WOD

Skill/Strength: Tire Flips 

THEN....

21-18-15-12-9

Wall Ball 

Box Jumps 

knees to elbow 

200m run (with ball or weight)

5-28-12 WOD

"Helton"

Three rounds for time of:

Run 800 meters

50 pound Dumbbell squat cleans, 30 reps

30 Burpees

Have a great day. Remember why 

we celebrate it while doing this WOD!

http://www.crossfit.com/mt-archive2/007123.html

5-27-12

"Murph"

Run 1 mile 

100 pull ups 

200 push ups 

300 squats 

Run 1 mile 

(Substitute sit ups for pull ups if you do not have access to a pull up bar)

The workout "Murph":

http://www.crossfit.com/mt-archive2/000881.html

5-26-12 WOD

Strength Day!!!

Warm Up.....

Squat Clean and Jerk: 5-5-5

Deadlift: 10-8-6-4-2-2

Front squat: 10-8-6-4-2-2

Press: 10-8-6-4-2-2

5-25-12 WOD

TEAM WOD!!

(Teams of 2 or 3)

30 min AMRAP:
10 burpees each
15 kettle bell swings each
20 knees to elbow each
25 air squats each

5-24-12 WOD

Workout: 

75 clean and jerks.... 

(every minute on the minute 5 burpees)

Cool down: 

L-sits on rings 

5-23-12 WOD

Skill/warm up: 

Double Unders

Strength:
Max rep pullups
4 sets

Tabata: (1 minute break between exercises)

Deadlifts
Pistols

 DB ground to overhead

DB plank rows

5-22-12 WOD

Strength:

Back Squat 

12-12-12-12

THEN....

2 Rounds for time:

30 Push press

25 Toes to Bar

400 m. run  

20 Push ups

15 Jump squats 

05-21-12 WOD

???????

(Come to Class for the Mystery WOD)

5-20-12 WOD

Skill: 

Handstands/ Handstand walking

Then.... 

2 rounds:

Run 

100m

rest 

200m 

rest 

400m

rest

800m

(Rest time should be equivalent to the running time. )

 

5-19-12 WOD

Skill: Agility

 Filthy 50!!!! 

50 Box Jumps 

50 Jumping pull ups 

50 KB swing 

50 Walking lunge 

50 Knees to elbow 

50 Push press 

50 Back extension

50 Thrusters 

50 D.U.

5-18-12 WOD

TEAM WOD:

(2 person teams-1MB per team)

2 MB trail runs
(1 trail run=400m)

Then... 

50 push ups 

10 squats

40 push ups 

20 squats 

30 push ups 

30 squats 

20 push ups 

40 squats 

10 push ups 

50 squats 

Then...

2 MB trail runs

5-17-12 WOD

Skill: 

Double Unders 

THEN...

AMRAP 17min:

200m MB carry 

15 MB slam 

7 Burpee wall ball 

Double Unders...

5-16-12 WOD

Strength/Skill: 

Hang Power Cleans

8-8-8-8

Then...

For Time:

30 Burpees 

15 Squat Cleans

50 Lunges

15 Toes 2 Bar 

30 Deadlifts

15 Chest 2 Bar Pullups 

50 Sit Ups

15 Push Ups

(Hang Power Clean: Bar starts above the knees in the hang position. Bar is cleaned to the shoulders and the athlete lands in a power stance; slight bend in the hips and knees)

5-15-12 WOD

Warm up:

Turkish Get Ups

4-4-4-4-4 (each arm)

Strength:

Step Ups

3-3-3-3-3 (each leg)

THEN....

TABATA!!

DB snatch

DB squat thruster

DB OH lunge

DB upright row

(Tabata: 20 secs of work, 10 secs of rest. Done for 8 rounds or 4 minutes)

Turkish Get Up:

05-14-12 WOD

Overhead Squat

3-3-3-3-3

THEN. . . .

AMRAP 12

7 Overhead Squats

7 Burpee MB Slam

(Note:  The Burpee MB Slam is performed as a burpee while holding the med. ball.  At the top of the burpee, instead of a jump and clapping your hands, you will lift the med. ball and slam it to the ground. Rinse and Repeat...  Good Luck!)

05-13-12 WOD

HAPPY MOTHER'S DAY!!

Run 5K

(with your Mom)

05-12-12 WOD

Skill Work:  Tire Flip

THEN . . .

"KELLY"

5 Rounds for Time:

Trail Run 

30 Box Jumps

30 Wall Balls

05-11-12 WOD

"TEAMS OF THREE LET THEM BE"

Round 1

Pull Ups

Burpees

MB Slams

Round 2

Air Squats

Ring Dips

Mountain Climbers

Round 3

Sit Ups

Toes 2 Bar

Barbell Thruster (45#bar)

Round4

 Hang Snatch (45# bar)

Russian Twists

Split Jacks

THE RULES:  Each team will consist of three members having at least one female member per team.  The workouts are listed above and will be for one minute max effort.  You can decide which member will perform which activity as a team.  Upon the completion of the one minute round, the team will total their reps.  The team with the most reps gets to rest while the rest of the group performs a trail run + 25 reps of the winning teams choice of exercise.  A little competition goes a long way!  Good Luck.

05-10-12 WOD

DEADLIFT

5-5-5-5

THEN. . . .

6 Rounds For Time:

9 Deadlift

13 Lateral Bar Hops

9 Barbell Roll Outs

05-09-12 WOD

SKILL WORK:  Stone Lifts 

THEN. . .

AMRAP 7

7 Pistol Squats

7 Sit Ups

7 Pull UPs

THEN. . .

AMRAP 5

5 Air Squats

5 Knees to Elbow

5 Burpee Pull Ups

THEN. . .

AMRAP 3

3 Ring Dips

3 Toes to Ceiling (on Rings)

3 Tuck Jumps

(Note: Take 2 min rest between rounds.)

05-08-12 WOD

FRONT SQUAT

3-3-3-3-3

THEN. . . .

20,17,13,8,5,3,1

Thrusters

Sumo Deadlift High Pull

(Note:  The 12:00pm class did this WOD yesterday. I apologize for the confusion, there were some last minute changes due to rain in the forecast for this week.  You will have a special WOD from your trainer at 12:00pm!  Good Luck!)

05-07-12 WOD

Waiter's Carry

100m x 3

(Increase the weight each carry.)

THEN. . . .

7 Rounds for Time:

10 DB Snatch

150m Sprint

5 Burpees

05-06-12 WOD

"CENTURY"

100 Push Ups

100 Sit Ups

100 Dips

100 Squats

05-05-12 WOD

25 Ground to Overhead w/ Barbell

THEN . . .

"CINCO DE MAYO"

Cash In:  Two Trail Runs

Five Rounds:

5 Hang Snatch

5 Tire Flips or Stone Lifts

5 Box Jumps

5 Hand Release Push Ups

5 Front Squats

Cash Out: Two Trail Runs

(Note:  The weight you use for your Hang Snatch is the same you should use for your Front Squat.  You may either do a stone lift or a tire flip but not both.  For extra fun, mix it up and alternate rounds!  Good Luck!)

05-04-12 WOD

30 Ring Dips

THEN. . . 

Two Rounds For Time:

100 MB Sit Ups

80 Air Squats

60 Push Ups

40 Walking Lunges w/ weight overhead

20 Pull Ups

40 KB Swings

60 Toes 2 Bar

80 Mountain Climbers

100 Split Jacks

 (Note:  Working in teams of two, one person works while the other rests.  The person resting must hold a kettlebell for the entire rest period.  When switching, the kettlebell must not hit the floor.  If you or your partner put the kettlebell down at any time during the WOD, there is a 20 Burpee Penalty for your team.)

05-03-12 WOD

"Who's Got Your Back???"

FOR TIME:

400m run

29 Back Squats

400m run

29 Deadlift

400m run

29 Front Squats

400m run

29 Power Cleans

400m run

29 Overhead Squats

400m run

29 Power Snatch

400m run

29 Push Press

(Note:  There is a 45min time cap on this workout.  Good Luck!)

05-02-12 WOD

Weighted Pull Up

1-1-1-1-1

If you don't have pull ups...

Max Arm Hang

1-1-1-1-1

THEN. . .

Max rounds in 3 minutes of:

5 Goblet Squats (KB)

7 Hand Release Push Ups

9 Ring Rows

(Repeat for 5 Cycles)

05-01-12 WOD

"Performance Challenge"

CrossFit Total

1 Rep Max Deadlift

1 Rep Max Back Squat

1 Rep Max Shoulder Press

(Add the one rep max from each lift to get your total.)

Run 1 Mile

Four dumpster runs and four telephone pole runs.

(As fast as you can.)

This workout will serve as the baseline for your performance challenge contest.  Please give us your very best performance today as it will show a true representation of your total progress over the next month.  I am very proud of all of you who decided to accept the "challenge" and want you to know that I am "unofficially" doing it with you over the next month....   Stay Strong.     Stay Fit.

04-30-12 WOD

Max. Height Box Jump / Box Jump Skill Work

THEN. . . .

3 Rounds For Time:

21 KB Swing

12 Pull Ups

21 Box Jumps

12 Lunges (w/ weight overhead)

04-29-12 WOD

REST DAY. . .

Take today to allow your body to recover from this past week... get it ready for the performance challenge starting May 1st.  (See our main page for details.)

04-28-12 WOD

SHOULDER PRESS

3-3-2-2-1

THEN . . .

4 Rounds For Time:

Trail Run (500m)

25 MB Cleans

04-27-12 WOD

"CINDY AND THE BEAR"

10 Rounds for Time:

5 Bear Complex

1 Round of Cindy

(Note:  Work in teams of two.  One person performs the bear complex for 5 reps while the other does one round of Cindy = 5 pull up 10 push up 15 squat.  Then switch for the next round.  Keep alternating rounds until 10 rounds have been completed.)

04-26-12 WOD

Deadlift

2-2-2-2-2

THEN. . .

21-15-9

Thrusters

Ring Push Ups

5 min rest

9-15-21

Deadlift

Pull Ups

04-25-12 WOD

"WHITTEN"

5 Rounds for Time:

22 KB Swing

22 Box Jumps

400m Run 

22 Burpees

22 Wall Balls

(Note:  There is a 45 min time cap on this WOD.  Your running portion should consist of one dumpster run and one barn to telephone pole run.  Those two runs total 400m.  If you are a newbie, please consider doing only three rounds as this one gets a little spicey! Good Luck!)

04-24-12 WOD

30 RUSSIAN TWISTS

THEN . . .

TABATA

KB Swing

Split Lunge

Pull Ups

Ring Dips

Squats

(Note:  A Tabata is 8 rounds of 20sec of work followed by 10sec of rest for EACH of the above exercises.  You are to work at max capacity.  Your score is the total number of reps for each exercise after the 8 rounds.)

Russian Twist

 

04-23-12 WOD

THRUSTER

5-5-3-3-2-1

THEN . . .

10 Dumbbell Snatch

50 Double Unders

50 Sit Ups

7 Dumbbell Snatch

40 Double Unders

40 Sit Ups

5 Dumbbell Snatch

30 Double Unders

30 Sit ups

3 Dumbbell Snatch

20 Double Unders

20 Sit Ups

1 Dumbbell Snatch

10 Double Unders

10 Sit Ups

 

04-22-12 WOD

"FIVES"

Five Rounds For Time:

5 Split Lunges

5 Push Ups

5 Air Squats

5 Tuck Jumps

5 Superman Extensions

04-21-12 WOD

"Sevens"

7 Rounds for time:

7 Box Jumps

7 Burpees

7 Deadlifts

7 Pull Ups

7 Kettlebell Swings

7 Med Ball Cleans

7 Toes to Bar

04-20-12 WOD

SNATCH

3-3-3-3

THEN . . .

7 min AMRAP

Ground to Overhead

(Note:  Working in teams of two, one person performs 5 ground to overhead while the other rests, then switch.  You are to work in this pattern for a total of seven minutes.  Your goal is 10 rounds or better.  Try to work with a partner who uses the same weight as you so that you can share the bar.)

THEN . . 

6 rounds for time:

3 Turkish Get Ups

6 Pistol Squats

( One person works while the other rests!)

04-19-12 WOD

? ? ? ? ? 

(It's Mystery Thursday... You'll just have to come to class to find out what the WOD is... I can assure you that it will be fun and full of flavor!! See you at the Box.)

04-18-12 WOD

Weighted Push Ups

3-2-1-1-1

 THEN . . .

For Time:

 

Run 800m

10 Rounds of the Couplet

10 Push Ups

10 KB swings

Run 800m

04-17-12 WOD

Ring Prone Plank

1-1-1

(Max plank hold.)

THEN . . .

21-15-9

Squat Clean

Ring Dips

Box Jumps

04-16-12 WOD

Push Jerk (Rear Jerk)

2-2-2

THEN . . .

3 Rounds for time:

500m run

30 Overhead Squats

21 Pull Ups

04-15-12 WOD

FIVE ROUNDS FOR TIME:

25 ft. Bear Crawl

40 Air Squats

04-14-12 WOD

Back Squat

1-1-1-1-1

THEN . . .

"2 MIN"

Double Unders /  JR

Wall Balls

Sit Ups

Wall Balls

Double Unders / JR

(Note: You are to perform two minutes for each activity with no rest between rounds)

04-13-12 WOD

"FRIDAY 13TH"

3 Rounds

5 Deadlift

5 Hang Power Cleans

5 Push Jerk

Run 800m

2 Rounds

5 Deadlift

5 Hang Power Cleans

5 Push Jerk

5 Tire Flips

1 Round

5 Deadlift

5 Hang Power Clean

5 Push Jerk

Run 800m

(Note: This is a team WOD.  Working in teams of two, one person performs the lifting "rounds" the other person runs and flips the tire. After the last 800m run, you will switch places and repeat the WOD.  The person who is performing the lifting portion of the WOD will most likely complete the lift before the 800m run is completed, therefore, they are to fill the remaining time waiting for their partner to return from the run by jumping rope.  Enjoy!!)

04-12-12 WOD

30 PISTOL SQUATS

THEN. . .

2 ROUNDS FOR TIME:

5 burpees
25 KB swing
5 burpees
25 Hand Release Push Ups
5 burpees
25 Squats
5 burpees
300m row
5 burpees
25 Dumbbell squat clean / press

04-11-12 WOD

KB SNATCH

3-3-3-3

THEN. . .

AMRAP 20

11 KB Swings

10 Box Jumps

9 Burpee/Pull Up/Toes 2 Bar

04-10-12 WOD

30 CLEAN / JERK

(Note:  This exercise is not for time.  You should focus on form and quality of movement.  Feel free to break up the WOD into sets if you like and increase the weight as you see fit.)

04-09-12 WOD

Front Squat 

5-5-5

THEN. . .

AMRAP 14

5 Front Squat

7 Pull Ups

9 Walking Lunges (wt. overhead)

04-08-12 WOD

"HAPPY EASTER"

400M Broad Jumps

04-07-12 WOD

SNATCH

4-3-2-1

THEN. . .

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

Thruster

Ring Dip

04-06-12 WOD

AMRAP 20

500M Trail Run

+

Cindy

(Note:  Working in teams of two, one person  will run 500M either the trail or two runs to the dumpster and back, while the other person is to get as many rounds of "Cindy" in as possible. Then switch.  Keep alternating activities until the time has expired.  Your score is the number of runs + rounds of Cindy. 

Cindy = 5 Pull ups, 10 Push ups, 15 Air squats)

04-05-12 WOD

Deadlift 

2-2-2

THEN. . .

 

"Stephen"

30-25-20-15-10-5

Sit ups
Back Extensions
Knees to Elbows
Deadlift

04-04-12 WOD

SKILL WORK:

Hand Stand Push Ups

THEN. . .

10-1

Overhead Squats

Inverted/ Handstand Push Up

04-03-12 WOD

SNATCH BALANCE:

5-5-5-5

THEN . . .

40-30-20-10

Wall Balls

Med Ball Slam

04-02-12 WOD

Kettlebell Clean/Jerk

3-3-3

(Note: Use one kettlebell in each hand and perform clean and jerk)

THEN. . .

FOR TIME:

9 Man makers

21 Kettlebell Swing

21 Box Jump

7 Man makers

15 Kettlebell Swing

15 Box Jump

5 Man makers

9 Kettlebell Swing

9 Box Jump

04-01-12

RUN 1 MILE

(As fast as you can . . )

03-31-12 WOD

"Death By Press"

Strict Press every minute on the minute

(Note:  When you are unable to strict press you may then move on to push press, and then push jerk.  The goal is to continue to increase your reps by one each minute of the WOD until you are unable to finish the number of reps in a one minute time frame.  i.e. only 6 reps in minute 10 of the WOD at which point, you are done.  Your score is the number of reps you performed.)

03-30-12 WOD

Complete the following for time:

Run 800m

2000lb. lift

50 Wall Balls

Row 800m

(Note:  Working in teams of two,  each person is to run or row 800m.  While one person runs, the other jumps rope. They will switch for the row, as one rows, the other will jump rope. Only ONE person will run and the other will row.  As for the Lifting portion,  each team member must lift a total of 2000lbs. and may use only the Back Squat or Front Squat.  You must use at least one of each lift for your total.  Each team member must complete 50 wall balls.  You may not move on to the next activity until you have finished the one you are working on as a team. Good Luck!)

03-29-12 WOD

Squat Clean

3-3-3-2-1

THEN. . .

"HELEN"

3 Rounds For Time:

400m Run

21 Kettlebell Swings

12 Pull Ups

03-28-12 WOD

SKILL WORK: Rope Climb

THEN. . .

"Dirty Thirty"

30 reps of each for time:

Dead Lift

Kettle Bell

Toes 2 Bar

Clean and Jerk

Pull Ups

Box Jump

MB Slam

Superman /GHD Back Ext

Push UP

Double Unders

03-27-12 WOD

Double Under Practice 5 min

THEN. . .

"Boxing Work"

Round 1

1min Back to Back MB pass

 1 min MB Cleans

1 min Jump Rope

Round 2

1 min MB open hand hitting (each partner)

1 min sit up w/ MB pass to partner

1 min mountain climbers

Round 3

1 min sumo dead lift high pull

1 min jumping jacks

1 min push up on MB

Cool Down:  40 Toes to Bar

(Note: Take one minute rest between rounds.  Round two will be four minutes in length as one person holds the MB while the other open hand "hits" the MB as fast as they can for one minute.  This WOD is to be done with rapid movements to elevate your cardiac performance and recovery.  Good Luck!)

03-26-12 WOD

Split Jerk

2-2-2-2

THEN. . . 

Cash In:  30 Ring Rows

21-15-9

Ground to Overhead

Burpees

Cash Out: 800m run

(Note: The ground to overhead lift may be the muscle snatch, power snatch, squat snatch, clean and jerk, etc.)

03-25-12

Rest Day ! ! !

3-24-12 WOD

For Time:

21,17,13,9,5,1

Box Jumps

Kettle Bell Swings

Air Squats

03-23-12 WOD

"Two for Two"

AMRAP 20

Bear Complex 8

Walking Lunge / Dumbbell Farmers Carry 100m

400m Run / 500m Row

(Note:  During this WOD you are to work in teams of two.  One person performs the bear complex while the other rests. You are to switch off after each complex until 8 reps are completed.  Next, with the bar in the "behind the neck" position, one person performs walking lunges while the other performs a farmer's carry with the dumbbell for 100m then switch.  Finally, both will run 400m. Good Luck!)

COOL DOWN:

Planks
Hollow Man

03-22-12 WOD

Dead Lift

2-2-2-2

Five Rounds for Time:

1 Muscle Up

5 Dead lift

10 Burpees

15 Pull Ups

20 Medicine Ball Slams

(Note:  The modification for muscle ups is 3 pull ups and three ring dips = 1 muscle up.)

3-21-12 WOD

Turkish Get Ups

3-3-3

3 ROUNDS FOR TIME:

TRAIL RUN (500M)

TOES TO BAR 21

PUSH UP 15

LUNGES 9

COOL DOWN:

6pm Nutrition Talk ! ! !

03-20-12 WOD

Thruster

1-1-1

THEN. . .

For Time:

100 Dumbbell Thrusters

5 Burpees on the minute every minute

13-19-12 WOD

Weighted Push Ups

1-1-1-1-1

THEN. . .

"Tabata"

Pull Ups

Squats

Sit Ups

Push Ups

Sprints

(Note: A Tabata is 20 seconds of exercise followed by 10 seconds of rest for eight consecutive rounds.  After the 8th round, you are to take a one minute rest and then move on to the next exercise. i.e. 20 seconds of push ups, 10 seconds of rest for eight rounds, then 1 min rest, then begin squats, and so on.)

03-18-12 WOD

FOR TIME:

Run 800m forward

Run 400m backward

Run 800m forward

03-17-12 WOD

"TWO MINUTES"

Back Squat - 2 min

Push Press - 2 min

Power Clean - 2 min

Pull Ups - 2 min

Dead Lift - 2 min

Push Ups - 2 min

**There is a 2 min break between each exercise.

(Note: Be sure to choose appropriate weights... I would recommend the following 135/95 Back Squat 95/65 Push Press/ Power Clean and 185 Dead Lift.  These are the weights I would use for myself. Please choose your weight appropriately and remember to keep your form!!)

03-16-12 WOD

"Team Friday"

Working in teams of three, complete the following for time.

5 Rounds:

50 Med Ball Cleans

50 Box Jumps

50 Sumo Dead Lift High Pulls / Row 500m

(Note:  Each member of the groups picks one exercise, all three work at the same time.  Upon completion of round 1, all three switch to a different exercise and the group continues to rotate through until five rounds are completed.  The group may not move on to the next round until all three activities are completed.)

03-15-12 WOD

FRONT SQUAT

5-3-3-2-2

THEN. . . .

 AMRAP 12 min.

7 Over Head Squats

7 Bar Facing Burpees

03-14-12 WOD

Skill Work:

Ring L-Sit

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Cool Down:

15 Broad Jumps

(Note:  800m distance is from the barn to the telephone pole and back x4 at the side parking lot at the gym.  You may perform GHD  back extensions or superman with a two second hold for the back extension portion of the WOD.)

03-13-12 WOD

Warm Up:  Prone Ring Planks

3 x 1min.

5 Rounds for Time:

12 Dead Lift

9 Hang Power Clean

6 Push Jerk

Cool Down:  30 Ring Push Ups

03-12-12 WOD

NOTE:  The noon class will be canceled this Monday 3/12 and Wednesday 3/14.  There will be open gym at noon with the WOD posted.  You are all welcome to attend the 5pm or 6pm class! We'll see you at the Box.

SKILL WORK:

Kettlebell Snatch 

3-3-3-3

THEN. . . .

Jump Rope (100)

21-15-9

Kettlebell Swing

Burpees

Air Squats

Jump Rope (100)

03-11-12 WOD

For Time:

400m run

25 push ups

800m run

50 push ups

400m run

25 pushups

03-10-12 WOD

OPEN WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps

 12 Push press
9 Toes-to-bar

(Note:  We will modify this WOD for our members.  Those interested in completing it as Rx'd ask your trainer for the specs.)

03-09-12 WOD

"TO TEAM OR NOT TO TEAM. . ."

Lumbar Jack 20

20 Dead Lift

400m

20 Kettlebell

400m

20 Overhead Squat

400m

20 Burpees

400m

20 Pull Ups

400m

20 Box Jumps

400m

20 Dumbbell Squat Cleans

400m

(Note:  You may work in pairs of two (male/female) or may tackle this one on your own if you'd like a larger WOD. Enjoy!)

03-08-12 WOD

"FIGHT GONE BAD"

3 ROUNDS

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stations are:    
                                                                                                                                                                      1. Med Ball Clean
      2. Sumo deadlift high-pull
      3. Sit Ups
      4. Push Ups
      5. Jump Rope
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.  Your score is the total number of reps.  Good Luck!   Fight Hard!

03-07-12 WOD

BACK SQUAT

(Find your 5 Rep Max.)

THEN. . .

5 Rounds for Time:

5 Back Squat

400m run / 500m row

(Cool Down)
 50 back extensions

03-06-12 WOD

Skill Work:

Double Under Practice 10 min.

FOR TIME:

100 Squats

80 Double Unders / 240 Jump Rope

60 Sit Ups

40 Thrusters (Dumbbell)

20 Push Ups

10 Burpees

03-05-12 WOD

Push Press
3-3-3-3

AMRAP 15

22 Kettlebell Swings

1 Round of "Cindy"

(Note: Cindy = 5 pull ups, 10 push ups, 15 squats)

03-03-12 WOD

"Murph"

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

(Note:  You may modify this one to your ability level.  i.e. run 1/2 mile 50 pull up, 75 push up, 100 squat. Enjoy!)

03-03-12 WOD

SKILL WORK:

GHD sit ups

OPEN WOD 12.2

Complete as much of the following as possible in 10 minutes: 

30 Snatch (75/45)

30 Snatch (135/75)

30 Snatch (165/100)

As many Snatch as possible (210/120)

(Note: The weights prescribed above are for the "official open workout".  You may modify the weights to meet your needs.  If this workout is "too much" for your fitness level. Check out the one below.)

-OR-

ISABEL

30 Snatch for time

03-02-12 WOD

"3's Company"

Complete the following for time:

row 3000m

500 sit ups

300 air squats

200 box jumps

150 push ups

150 ring rows

1000 jump rope

(Note: The rowing and jump rope may be completed at any time during the WOD. One person must row or jump, one works on the middle reps, one rests.  You may trade off at any time but must have two working at all times.  After the rowing and jump rope is completed, two may work on the middle reps at a time while one rests.  First team to finish, finishes first!)

03-01-12 WOD

SKILL WORK:

BURGENER WARM UP

Snatch 1-1-1

THEN. . . .

21-15-9

One Arm KB Swing

Pull Ups

02-29-12 WOD

"HAPPY LEAP YEAR"

3 Rounds for Time:

25 MB Cleans

25 Ring Dips

25 Lateral Ball Jumps

02-28-12 WOD

Clean and Jerk

3-3-3

THEN. . . 

5 Rounds For Time:

7 Pull Ups

7Burpees

7 Lunges

7 Burpees

7 Toes To Bar

7 Burpees

7 Clean/Jerk

7 Burpees

02-27-12 WOD

9-11-31

Box Jump
Kettle Bell Single Arm Snatch
Push Ups (inverted)

(Note: The KB snatch, left arm and right arm = 1 rep.  For the push ups, place your feet on the box or perform handstand push ups.)

02-26-12 WOD

SKILL WORK:

Today, take some time to practice your double unders. (8min.)

Then, practice your handstand push ups. (Inverted push ups) (8min.)

02-25-12 WOD

"LET THE GAMES BEGIN"

7 Min. AMRAP

Burpees 

( Note:  This is the first WOD of the CrossFit Open to qualify for the games.  You must perform as many burpees as possible in 7 min.  You must jump to a target 6" above your hand when it is fully extended overhead.  Also, your reps must be verified by a trainer to count.  Your training staff will cover the full range of motion and review the WOD before you begin.  Good Luck!  Your training staff is enjoying watching all of you attain your fitness goals. Now let's give this competition thing a try! )

THEN . . . 

7 min AMRAP

 20 Box Jumps

20 Sit Ups

02-24-12 WOD

"DREAM TEAM"

Working in teams of two, you must lift a combined total of 10,000 lbs.

You may use the Dead Lift, Power Clean, Strict Shoulder Press.

You Must use at least one of each lift.  Your score is the combined number of lifts to get to 10,000 lbs.

(i.e. 10 DL, 20 Pwr Clean, 10 Shldr Press = 40 points)

Just like in Golf, the lowest score wins!

02-23-12 WOD

For Time:

Row 250m

21 KB Swings

21 Lunges

Row 250m

15 KB Swings

15 Lunges

Row 250m

9 KB Swings

9 Lunges

Row 250m

(Note: If you are not able to row, perform 25 Sumo Dead Lift High Pulls instead.)

02-22-12 WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

02-2-12 WOD

Back Squat 

5-3-3-2

3 ROUNDS FOR TIME:

20 Med. Ball Cleans

15 Burpee Pull Ups

10 Med. Ball Slams

02-20-12 WOD

SNATCH WORK

1-1-1-1

(If you are not comfortable or are still perfecting your form, perform 10 snatch balance for four sets.)

THEN . . .

10 min AMRAP

10 Overhead Squats

20 Double Unders

02-19-12 WOD

FOR TIME:

21-17-13-10-7-4-1

Push Ups
Sit Ups

02-18-12 WOD

FOR TIME:

800m run

21-15-9

Dead Lift

Box Jump

800m run