WOD Wednesday 8/19/09

"Elizabeth"

21-15-9 reps of:

Clean (135lbs rx'd for men)
Ring Dips

WOD Tuesday 8/18/09

Overhead Press 3x3
Push Press 3x3
Push Jerk 3x3

then...

For time:
Row 400m
20 Burpees
30 Ball Slams
40 KB Swings
50 Rope Jumps (or DU's if you can do them)

Post loads and time to comments.

WOD Monday 8/17/09

1/2 Chelsea

5 Pullups (or ring rows)
10 Push ups
15 Squats

Every minute on the minute for 15 minutes (or as many rounds as you can complete in 15 minutes). Post rounds to comments.

WOD Friday 8/15/09

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

WOD Wednesday 8/12/09

AMRAP in 15 mins of:

3 Hang Power Cleans
5 Pull ups

Post loads and rounds to comments.

WOD Monday 8/10/09

For Time:

Sprint 1 Gasser
21 KB Swings, Sit ups, Burpees
Sprint 1 Gasser
15 KB Swings, Sit ups, Burpees
Sprint 1 Gasser
9 KB Swings, Sit ups, Burpees
Sprint 1 Gasser

Post load and time to comments.

WOD Friday 7/31/09

AMRAP in 15 minutes of:

5 Thrusters
5 Knees to Elbows
5 Tuck Jumps

Post loads and rounds to comments.

WOD Thursday 7/30/09

"Helen"
3 Rounds for time of:

Run 400m
21 Kettlebell Swings
12 Pull Ups

Post time (and loads) to comments.

WOD Tuesday 5/19/09

7 rounds for time of:

7 Overhead Squats 135 lbs
7 Box Jumps 24" box
7 Clapping Push Ups

Post times to comments.

(today's CF Football WOD)

WOD Monday 5/18/09

2 Minute Defense

5 Rounds for time of:

1 Power Clean
3 Hang Squat Cleans
2 Jerks
Sprint 200 Feet

(men use 135lbs, women 65lbs)

After the 5 rounds rest 2 mins then repeat. Post total time to comments.

WOD Thursday 5/14/09

Be Pushy...

For Time:

10 Handstand Pushups http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv)
50 Reps Overhead Anyhow* (@70% BW)**
10 Handstand Pushups

*Every time you have to put the bar down, do 20 situps.
** Scale loads in 5% increments until you find a difficult (not impossible) weight

Post time, loads and rounds of situps to comments.

WOD Wednesday 5/13/09

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps*
30 Burpees
30 Glute-ham sit-ups**

*Scale weight as needed.

**Sub regular sit-ups if you haven't been doing them on the GHD.

Post time to comments.

WOD Tuesday 5/12/09

Warm up and then find a 5 rep max in the DL...

then

For time:

15 Thrusters 135 lbs*
Sprint 40 yards
10 Thrusters 135 lbs
Sprint 80 yards
5 Thrusters 135 lbs
Sprint 100 yards

*scale thruster as needed (115, 95, 65, 45)

Post load and times to comments.

Monday 5/11/09

150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 100 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 100 yard sprint must be completed.

Post times and number of penalties to comments.

Friday 5/8/09

"Grace"

Post time to comments.

WOD Tuesday 5/5/09

6 rounds for time:

3 Reps Locked Overhead (anyway possible) 185 (men) 105 (women)*
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)

*scale as needed...this weight should be quite difficult (but not impossible)

Post times to comments.

WOD Monday 5/4/09

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
The first 8 intervals are pull-ups
The second 8 are push-ups
The third 8 intervals are sit-ups
and finally,
The last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WOD 4/29/09

AMRAP in 15 mins of:

5 Overhead Squat (115 men, 75 women) scale as needed
7 Pullups (assisted if needed)
9 Burpees

Post rounds to comments.

WOD Tuesday 4/28/09

For Time:

Run 400 m
7 Dumbbell Thrusters *
10 Pullups**
Run 200 m
14 Dumbbell Thrusters
10 Pullups
Run 100 m
21 Dumbbell Thrusters
10 Pullups

* total weight used (both DBs together) should equal that of roughly 1/2 body weight. If you feel this is too heavy, scale to 1/4 bodyweight.
**Rx is chest to bar, use assistance as needed.
***Enjoy!

WOD Monday 4/27/09

Handstands & Situps

For 30 minutes practice handstands, handwalking & handstand pushups.

These can be done freestanding or with a wall/partner.  Every time your feet touch the ground, do 10 situps.

Post # of situps to comments.

WOD Friday 4/24/09

5 Rounds of:

Back Squat Max Reps (men 225lbs/women135)*
Pullups Max Reps
20 Situps
Rest exactly 1 minute between rounds.

*if you weigh over 225/135 use bodyweight
(males-scale to 165 or 115 as needed, females scale to 105 or 70)

Post loads and reps to comments.

WOD Tuesday 4/7/09

warm up with the overhead squat and a few minutes of handstand work.

Overhead Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post loads to comments.

WOD Thursday 4/2/09

"AMY"

14-10-6 reps of:

Kettlebell Swing (men-2 pood, women-1 pood)
Dumbbell Thrusters (men-50 pound DBs, women-25 pound DBs)
Pull-ups (*sub body rows as needed)

Post time to comments.
(scale loads as needed)

WOD Wednesday 4/2/09

"Jonah loves Chachi"

3 rounds for time of:

400 meter run
10 ring dips
10 pull ups (chest to bar)
10 burpees
5 tire flips

*dips, pull ups, burpees and tire flips can be completes in any order.

Post time to comments.

WOD Tuesday 3/31/09

21-15-9 reps for time of:

Deadlift (225lbs men, 155lbs women)
Burpees

*scale loads as needed
Post time to comments.

WOD Monday 3/30/09

"Nicole"

Complete as many rounds as you can in 20 minutes of:

Run 400 meters
Max reps pull-ups

Post number of pull ups completed for each round to comments.

WOD Wednesday 3/25/09

Overhead squat: 3-3-3-3-3.

Post loads to comments.

WOD Tuesday 3/24/09

For 30 minutes:

Practice handstands, handwalking, HSPU's. Use a partner or wall for support as needed.

Take the time to read this article posted on CrossFit One World. http://crossfitoneworld.typepad.com/crossfit_one_world/2009/03/rest-in-peace.html

WOD Monday 3/23/09

"Karen"

150 Wall-ball shots, 20 pound ball (or appropriate weight).

Post time to comments.

Also for a great laugh check out: http://www.fitnessboxingusa.com/

WOD Thursday 3/19/09

3 rounds for time of:

5 Burpees
10 KB Swings
15 Tuck Jumps

10 Burpees
15 KB Swings
5 Tuck Jumps

15 Burpees
5 KB Swings
10 Tuck Jumps

Post time to comments.

WOD 3/17/09

"Murph" (go to http://www.crossfit.com/mt-archive2/000881.html for Lt. Michael Murphy's story.)

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Post time to comments.

WOD Monday 3/16/09

"J.T."

21-15-9 Reps of:

Handstand push-ups
Ring Dips
Push ups

Post time to comments.

WOD Friday 3/13/09

Do as many rounds as possible in 20 minutes of:

5 Handstand Push-ups (for variations see http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv)
10 55 pound dumbbell swings
5 L-pullups (http://media.crossfit.com/cf-video/L-pull-up.wmv) sub knee tuck pu's if needed
10 GHD situps (or sub regular situps)

Post rounds to comments.

WOD Wednesday 3/11/09

Do as many rounds in 15 minutes as you can of:

5 Pullups
5 Ring dips (or scale appropriately)
15 Sit-ups

Post rounds to comments.

WOD Monday 3/9/09

Complete as many rounds as you can in twelve minutes of:

3 handstand pushups
6 L-sit or tuck sit pullups
9 steps walking lunge

If you cannot do a HSPU, try one of these variations...http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

Post rounds to comments.

WOD Thursday 3/5/09

"Freddy's Revenge"

5 Rounds for time of:
185 pounds overhead anyhow
10 Burpees

scale this workout to fit you, but don't make it too easy!

Post load and times to comments.

WOD Tuesday 3/3/09

"Barbara"

5 Rounds, each for time of

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

or

"Barbie"

5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely 3 minutes between each round.
Post times to comments.

WOD Saturday 2/28/09

As many rounds as possible in 20 minutes of:

20 Push-ups

5 Tire Flips

Post rounds to comments.

WOD Friday 2/27/09

3 Rounds For Time Of:

10 Burpees
10 Knees to Elbows
10 Pull-ups
10 Lunges
10 Sit-ups
10 Ring Dips (or scale as needed)
10 Tuck Jumps
10 Superman Extensions
10 Handstand Push-ups (scale as needed http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv)

Post time to comments.

WOD Thursday 2/26/09

Walking Lunge 100ft

21 Pull-ups

21 Sit-ups

Walking Lunge 100ft

18 Pull-ups

18 Sit-ups

Walking Lunge 100ft

15 Pull-ups

15 Sit-ups

Walking Lunge 100ft

12 Pull-ups

12 Sit-ups

Walking Lunge 100ft

9 Pull-ups

9 Sit-ups

Walking Lunge 100ft

6 Pull-ups

6 Sit-ups

Post time to comments.

WOD Wednesday 2/25/09

Push Jerk 1-1-1-1-1-1-1

Post loads to comments.

Yeah...push jerk!

WOD Tuesday 2/24/09

Muscle Snatch 5-5-5-5-5
(don't know what it looks like? follow the link below)
http://www.performancemenu.com/exercises/videos/muscleSnatch.mov

then

For time:
100 Med ball cleans

Post loads & time to comments.

WOD Monday 2/23/09

For time:

15 Burpees

Push-press 21 reps (95 pounds men/65 pounds ladies) 

15 Knees to Elbows

Push press 15 reps

15 Tuck Jumps

Push press 9 reps

15 Burpees

Post time to comments.

WOD SAturday 2/21/09

"Joshie"

3 rounds for time of:

40 pound DB Snatch, 21 reps right arm

21 L Pull-ups

40 pound DB snatch, 21 reps left arm

21 L Pull-ups

Post time to comments.

*DB snatches are at full-squat depth!

scale weights and use assisted pull-ups as needed (knee raise, band assisted, jumping knee raise pu)

Enjoy!  I'll be thinking of ya'll as Coach Burgener fixes my bad technique!

WOD Friday 2/20/09

Rest Day!

WOD Thursday 2/19/09

25 Dips (use assisted or bench dips if needed)
Run 400 meters
25 push-ups
Run 400 Meters
25 Handstand push-ups (partner assisted or diminish angle if needed)
Run 400 meters

Push-ups are honest push ups, hspu's are nose to floor.

Post time to comments.

WOD Wednesday 2/18/09

With a continuously running clock do 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute...continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

WOD Tuesday 2/17/09

Squat clean 1-1-1-1-1-1-1 reps.

Post loads to comments.

WOD Monday 2/16/09

Pull-up Complex

For 5 rounds do max reps of:

L-Pull-ups, Dead Hang Pull-ups, Kipping Pull-ups without leaving the bar.

Rest exactly 3 minutes between each round.

Post reps (for each "type" pull-up) per round to comments.

WOD SAturday 2/14/09

5 Rounds for time of:

45 pound Sumo Deadlift High Pull, 10 reps

10 ring dips (or bench/assisted dips), 10 reps

Post time to comments.

WOD Friday 2/13/09

"Fran"

3 rounds, 21-15 and 9 reps for time, of:

95 pound thruster
pull-ups

Post time to comments.

WOD Thursday 2/12/09

Rest Day

or

Dumbbell Bear Complex, 12 minutes
see
http://library.crossfit.com/free/pdf/58_07_Dumbbell_Bear.pdf

Post load and score to comments.

WOD Wednesday 2/11/09

100 Rope Jumps
135 pound squat clean 25 reps (95 pounds ladies)
25 Ring Dips
100 Rope Jumps

Post time to comments.

WOD Tuesday 2/10/09

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

Post loads to comments.

WOD Monday 2/09/09

Cindy

Complete as many rounds in 20 minutes as you can of:

5 Pull ups

10 Push ups

15 Squats

or

Mary

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push ups

10 One Legged Squats, alternating

15 Pull ups

Post your choice of girls and rounds completed to comments.

WOD Sunday 2/08/09

Rest Day

WOD Saturday 2/07/09

Complete as many rounds as you can in 20 minutes of:

100 meter backward run

15 tuck jumps

10 burpees

25 meter bear crawl

Post number of rounds to comments.

WOD Friday 2/05/09

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

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

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

WOD Thursday 2/5/09

5 rounds for time of:

2 pood  Kettlebell swings, 25 reps

25 GHD Sit-ups

25 Back Extensions

25 Knees to Elbows

Post time to comments.

WOD Wednesday 2/4/08

Rest Day!

WOD Tuesday 2/2/09

Back Squat 5-5-5-5-5 reps.

Post loads to comments.

WOD Monday 2/2/09

30 Muscle-ups for time.

Post time to comments.

If you can't do the muscle-ups do 120 pull-ups and 120 dips.

WOD Sunday 2/1/09

"Kelly"

5 rounds for time of:

Run 400 meters

30 box jumps, 24 inch box

30 wall-ball shots, 20 pound ball

Post time to comments.

WOD Saturday 1/31/09

Great work today Lindsey, Brandon and John Eric...what looked to be a fairly "easy" WOD, turned out to be a little tougher than we thought huh?  For those who slept in it was:

In 15 minutes do as many rounds as you can of:

10 KB Swings

5 sandbag power cleans

3 tire flips

Post loads and rounds to comments.

If you missed it, you should try it!

WOD Friday 1/30/09

"Nicole"

Complete as many rounds in 20 minutes as you can of:

400 meter run

Max rep pull-ups

Post number of pull-ups completed for each round to comments.

WOD Thursday 1/29/09

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Post time to comments.

WOD Wednesday 1/28/09

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

Post loads to comments.

Since nobody (including me) did yesterdays posted WOD, let's get some of this from "the Mother Ship".

(who knew?)

WOD Tuesday 1/27/09

For time:

30 Bodyweight Thrusters

Scale as needed.

Post load and time to comments.

WOD Monday 1/26/09

Since the GHD is still out of commission...

5 rounds for time:

12 Overhead Squats (95lbs men/55 lbs women)

15 knees to elbows

Post loads and times to comments.

WOD Sunday 1/25/09

"Barbara"

5 rounds each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely 3 minutes between each round.

Post time for each round to comments.

WOD Saturday 1/24/09

For time:

400 meter backwards run

50 Bumper Plate Thrusters (men 45lb/women 25lb)

10 Kettlebell Swings (men 53lb/women 35lb)

40 Bumper Plater Thrusters

20 Kettlebell Swings

30 Bumper Plate Thrusters 

30 Kettlebell Swings

20 Bumper Plate Thrusters

40 Kettlebell Swings

10 Bumper Plate Thrusters

50 Kettlebell Swings

400 meter backwards run

Scale as needed.  Post time and loads to comments.

WOD Friday 1/23/09

Rest Day

ENJOY

or

Do some practice on a "goat" (a movement you have trouble with). Which for me could be any number of things, especially Double-Unders!

WOD Thursday 1/22/09

5 Rounds for time:

45 pound overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

CrossFit Rabid

CrossFit Rabid is up and running in Rainbow City/Gadsden,  AL.  I'm working toward learning to blog to keep everyone up to speed with what is happening, and of course to lay out the WOD.  Feel free to post your questions as well as the normal WOD stats.  And yes I will be "sprucing up" the page as well as adding a main site that a "real" web guy is working on right now.  It will be up and running soon (hopefully) at www.crossfitrabid.com.  Hope to hear from somebody soon.  BTW, come join us SAturday morning at 9am for a free workout.  Blessings!

WOD Wedsnesday 1/21/09

For Time:

15 Handstand Push-ups

1 L Pull-up

13 Handstand Push-ups

3 L Pull-ups

11 Handstand Push-ups

5 L Pull-ups

9 Handstand Push-ups

7 L Pull-ups

7 Handstand Push-ups

9 L Pull-ups

5 Handstand Push-ups

11 L Pull-ups

3 Handstand Push-ups

13 L Pull-ups

1 Handstand Push-up

15 L Pull-ups

Post time to comments.