The WOD - WED, 31MAR10

"AnJolEva"
5 rounds for time:
Elite

Snatch, 1 rep and OHS 10 reps, 95/75#

Snatch, 1 rep and OHS 10 reps, 95/75#

Pull up, 15 reps

Rx

Snatch, 1 rep and OHS 10 reps, 75/55#

Snatch, 1 rep and OHS 10 reps, 75/55#

Pull up, 15 reps

Intermediate

Snatch, 1 rep and OHS 8 reps, 65/45#

Snatch, 1 rep and OHS 8 reps, 65/45#

Pull up, 12 reps

Novice

Power Snatch, 1 rep and OHS 6 reps,55/30#

Power Snatch, 1 rep and OHS 6 reps, 55/30#

Pull up, 10 reps

Post time to comments.

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Snatch-OHS-Pullup WOD...[wmv]

The WOD - TUES, 30MAR10

Skill Work
Hollow Rocks 3 X 5

Followed by:

5 rounds for time of:

• RX'ed
  
  
  
  • Row, 500M
    
  • Back Squats, BW, 10 reps
    
  • Box jumps, 15 reps
    
  
  
• Novice
  
  
  
  • Row, 250M
    
  • Back Squats, .75 BW, 5 reps
    
  • Box jumps, 10 reps
    
  
  

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The WOD - MON, 29MAR10

'Crossfit Total'

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

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CrossFit Total Explained / CrossFit Total (Nicole & Zac) [wmv]

REST DAY

SUN, 28MAR10

The WOD - SAT, 27MAR10

'The Sissy Test'
For time:

10 KBS, 2/1.5 pood - 1 burpee - 100M run

9 KBS, 2/1.5 pood - 2 burpee - 100M run

8 KBS, 2/1.5 pood - 3 burpee - 100M run

7 KBS, 2/1.5 pood - 4 burpee - 100M run

6 KBS, 2/1.5 pood - 5 burpee - 100M run

5 KBS, 2/1.5 pood - 6 burpee - 100M run

4 KBS, 2/1.5 pood - 7 burpee - 100M run

3 KBS, 2/1.5 pood - 8 burpee - 100M run

2 KBS, 2/1.5 pood - 9 burpee - 100M run

1 KBS, 2/1.5 pood - 10 burpee - 100M run

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The WOD - FRI, 26MAR10

Jen is absolutely setting the standard by wearing
a 20# vest for the WOD!



"Oh My Aching Balls"
4 rounds for time:

Med ball deadlift, 20/15#, 20 reps

Med ball clean, 20/15#, 20 reps

Med ball push jerk, 20/15#, 20 reps

Med ball run, 400M

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The WOD - THUR, 25MAR10

Skill Work
KettleBell Cleans 2 X 5 per hand

Followed by:
Alternating Double Tabata:

KettleBell Cleans, 1 pood/ 12 kg

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The WOD - WED, 24MAR10

LINDA
10-9-8-7-6-5-4-3-2-1 rep rounds for time:

Deadlift, 1 1/2 BW

Bench Press, BW

Cleans, 3/4 BW

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The WOD - TUES, 23MAR10

Skill Work
Double Unders 25 reps
Pistols 3 X 5

Followed by:
For time:

L pull ups, 21 reps

Wall Ball Shots, 21 reps

L pull ups, 15 reps

Wall Ball Shots, 15 reps

L pull ups, 9 reps

Wall Ball Shots, 21 reps

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The WOD - MON, 22MAR10

Strength Work
Deadlift, 12-9-6 @75% 3RM

Followed By:

10-9-8-7-6-5-4-3-2-1 rep rounds for time:

KBS, 2/1.5 pood

Box Jumps

Ring Dips

Post time to comments

REST DAY

SUN, 21MAR10

The WOD - SAT, 20MAR10

NICOLE



AMRAP in 20 min. of:

Run, 400M

Pull ups, Max reps

* Note the total # of pullups completed per round. Calculate your score by adding the total number of rounds complete to the AVERAGE number of pull ups completed per round

The WOD - FRI, 19MAR10

Strength Work
Back Squat, 3,3,2,2,1,1,1 75-85-95% 1RM

Followed By:

For time:

Row, 250M - Push Press, 95/65#, 10 reps

Row, 500M - Push Press, 95/65#, 10 reps

Row, 750M - Push Press, 95/65#, 10 reps

Row, 1000M - Push Press, 95/65#, 10 reps

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The WOD - THUR, 18MAR10

Getting into the spirit of the St Patrick's Day WOD!!


Skill Work
Muscle Up 3 X 5

Followed by:
Alternating double Tabata

Wall Ball Shots, 15/20#

Sumo Deadlift Highpull, 75/55#


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The WOD - WED, 17MAR10

HAPPY ST. PATRICK'S DAY!

'FRAIANABETH'
For time:

21 reps of:
Thrusters, 95/65#
Pull ups

15 reps of:
Squat Clean, 135/95#
Ring Dips

9 reps of:
Dead lift, 225/155#
Hand stand push ups

Post time to comments

The WOD - TUES, 16MAR10

Skill Work
Back lever 3 X 5

Followed by:
4 Rounds for time:

Box jumps, 15 reps

Ring push ups, 20 reps

Run backwards, 200M

Post time to comments

The WOD - MON, 15MAR10

Strength Work
Deadlift, 3 X 5 @ 75-85-95% 5RM

Followed By:

HELEN
3 rounds for time:

Run, 400M

KBS, 1.5/1 pood, 21 reps

Pull ups, 12 reps

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REST DAY

SUN, 14MAR10

RUN DAY!!

CLOSED FOR McGuire's 5K RUN!

The WOD - FRI, 12MAR10

Strength Work
Front Squat
3 X 5 @ 75-85-95% 5RM

Followed by:

3 rounds for time:

Squats,25 reps

Push-ups,25 reps

Pull-ups,25 reps

Sit-ups,25 reps

Post time to comments

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Enjoy...

The WOD - THUR, 11MAR10

Skill Work
Hand Stands, 3 sets X 3 15 second hold

Followed by:

'Fight Gone Bad'...Sort Of
3 rounds 1 min at each station, 1 min rest between rounds

Knees to elbows

Box jumps

Bench press, 135/95#

Med Ball Cleans, 20/15# ball

Calorie row

Post score to comments

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Ran across this the other day...WOW, Really?



Read and be amazed

The WOD - WED, 10MAR10

Strength Work
Push Jerk
3 X 5 @ 75-85-95% 5RM

Followed by:
3 rounds for time:

Muscle ups, 5 reps

GHD Back extensions 15 reps

Squats, 20 reps


Post load/time to comments

The WOD - TUES, 9MAR10

Skill Work
Turkish Get Up progression
2 X hand
Sit Up
Stand up
Recover

Followed by:

AMRAP in 20 min of the following:

Turkish Get Up, 16/ 12 kg, 2 per hand

Box jumps, 8 reps

Run, 100M


Post rounds to comments

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The WOD - MON, 8MAR10

Corey
for time:

Double Unders, 25 reps

30 reps of the following sequence:

Snatch, 95/65#

Overhead squat, 95/65#

Clean, 95/65#

Thruster, 95/65#

Burpees, 25 reps

Post time to comments

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Congratulations Lex on completeing your level 1 Cert with CrossFit!

REST DAY

SUN, 7MAR10

The WOD - SAT, 6SAT10

Mystery WOD???????



"Only the Shadow knows..."

The WOD - FRI, 5MAR10

Strength Work
Clean
3 X 5 @ 75-85-95% 5RM

Followed by:
Tabata with a Twist
Four rounds per exercise of the following work cycle:
20 sec work - 10 sec hold - 10 sec rest

Overhead squats, 45/30#

Push up

MedBall sit up, 20/15#

*Move from one exercise to the next without a break


Post load / Reps per exercise to comments

The WOD - THUR, 4MAR10

Skill Work
L-Sit, 3 sets X 3 15 second hold

Followed by:

4 rounds for time:

Knees to Elbows,20 reps

Pistols, 5 per leg

MedBall clean, 20 reps

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The WOD - WED, 3MAR10

Strength Work
Push Press
3 X 5 @ 75-85-95% 5RM

Followed by:
AMRAP in three 5 minute intervals of:

Ring Dip, 5reps

Kettlebell swing, 1.5/1 pood, 10reps

Box jump, 15 reps

*Rest 2 minutes between intervals

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The WOD - TUES, 2MAR10

Skill Work
Pistols, 3 sets X 3

Followed by:

NICK
For Time:

Run 800M

21-15-9 rep rounds of:
Pull ups
Push ups

Row 500M

21-15-9 rep rounds of:
Sit ups
Squats

Run 800M

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