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