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.