Saturday, January 31, 2015

Team WOD from the 2011 Regionals

Eat your wheaties!

Friday, January 30, 2015

10 rounds for time

6 bar facing burpees
3 thrusters @ 135/95#
1 muscle up OR chest to bar pull-up

Thursday, January 29, 2015

3 rounds for time

500m row
150 double unders
25 burpees

Tuesday, January 27, 2015

Diane

21-15-9
Deadlift @ 225/155#
Handstand push-ups

Wednesday, January 28, 2015

Jerk
1-1-1-1-1

Then

AMRAP in 5 minutes
15 double unders
1 power snatch 135/95#

Rest

AMRAP in 5 minutes
15 double unders
1 clean 185/135#

Saturday, January 16, 2015

Surprise WOD! See you there!

Friday, January 23, 2015

CrossFit Total

Back Squat 1 Rep Max
Shoulder Press 1 Rep Max
Deadlift 1 Rep Max

Thursday, January 22, 2015

5 Rounds for Time

10 Ring Dips
10 Thrusters @ 95/135#

Wednesday, January 21, 2015

Every 12 Minutes on the Minute for 36 Minutes

50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
Rest for the remainder of the time

Tuesday, January 20, 2015

As Many Rounds as Possible in 15 Minutes

Row 20 Calories
21 Box Jumps @ 20/24"
12 Kettle bell swings @ 35/53#

Monday, January 19, 2015

BENCH PRESS!

3 sets of 5 reps (moderate weight)
2 sets of 7 reps (moderate-heavy)
1 set of 10 reps (10th rep should be near failure)

Make sure to lift with a spotter!

OR

Run 5k

Saturday, January 17, 2015

Clean clinic!

Friday December 16, 2015

Wod:

5 rounds for time

5 Deadlift
4 Squat Clean
3 Push Jerk
2 Sumo Deadlift Highpull
1 Snatch

Use the same weight for all movements.

Thursday December 15, 2015

Wod:



Row 500 M
Rest for 2 min
Row 400 M
Rest for 90 seconds
Row 300 M
Rest for 1 min
Row for 200 M
Rest for 30 Seconds
Row 100 M

Rest 3 min

100 burpees for time

Wednesday December 14, 2015

Wod:

3 rounds for time:
Run 100 meters
10 Toes to bar
10 Hand stand push ups
10 (each leg) Overhead walking lunges 35/25
10 Double unders
10 Sumo deadlift high pulls 53/35

Tuesday December 14, 2015

Wod:

5 rounds for time:

5 deadlift
5 pull ups
5 clean and jerks
5 push ups - hand release

Thursday January  8, 2015

Wod:

7x7

7 rounds for time:

7 push ups
7 supermans
7 Burpees
7 strict press
7 back squat
7 wall ball slams
7 ground to overhead

Wednesday December 7, 2015

Wod:

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

Kettle bell swings
Jumping air squats

Tuesday January 6, 2015

Wod:
21-15-9
Double unders
Push press

Monday January 5, 2015

Wod:

Tabata- box jumps
Rest 1 min
Tabata- sit ups
Rest 1 min
Tabata- wall balls
Rest 1 min
Tabata- jumping lunges

Friday January 2, 2015

Wod:

20 air squats
15 pistols
20 ring rows
15 ring dips
20 lunges
15 weighted lunges 35/25
20 second hand stand hold
15 hand stand push ups
20 mountain climbers (each leg)
15 Burpees with a 6 inch jump
20 push ups
15 hand release push ups