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)