The WOD - SAT, 01MAY10

Advanced
5 rounds for time:

Chest to bar pull ups, 10 reps

Run, 500M

Manmaker push ups, 40/30#, 10 reps

Rx
3 rounds for time:

Chest to bar pull ups, 10 reps

Run, 400M

Manmaker push ups, 30/20#, 10 reps

Intermediate
3 rounds for time:

Pull ups, 10 reps

Run, 400M

Manmaker push ups, 20/10#, 10 reps


Novice
3 rounds for time:

Pull ups, 8 reps

Run, 400M

Push ups, 10 reps


Post time to comments.

The WOD - FRI, 30APR10

3 rounds for time:

Advanced

Row, 250M

Back Squats, 125% BW, 10 reps

Box Jumps, 20 reps

Rx

Row, 250M

Back Squats, BW, 10 reps

Box Jumps, 15 reps

Intermediate

Row, 250M

Back Squats, 75%BW, 10 reps

Box Jumps, 12 reps

Novice

Row, 250M

Back Squats, 50%BW, 10 reps

Box Jumps, 10 reps

Post time to comments.

The WOD - THUR, 29APR10

Skill Work
Double unders, 2 minutes

Followed By:

30 reps of the following sequence:

Advanced
Using 115/90#

Clean

Thruster

Lunge one foot

Lunge other foot

Rx
Using 95/75#

Clean

Thruster

Lunge one foot

Lunge other foot

Intermediate
Using 75/55#

Clean

Thruster

Lunge one foot

Lunge other foot

Novice
Using 45/30#

Clean

Thruster

Lunge one foot

Lunge other foot

Post time to comments.

The WOD - WED, 28APR10

Alex & Chris enjoying the Magic Kingdom...CrossFit Style!


Strength Work
Bench Press 3 X till failure 75-85-95% 1RM

Followed By:

DIANE
21-15-9 rep rounds for time:

Advanced

Deadlift, 255/175#

HSPU

Rx

Deadlift, 225/155#

HSPU

Intermediate

Deadlift, 185/135#

HSPU

Novice

Deadlift, 155/105#

HSPU

Post time to comments.

The WOD - TUES, 27APR10

Skill Work
Muscle Up 3 X 3

Followed By:

AMRAP in 10 minutes of:

Advanced

AbMat sit up, 25 reps

Box jump, 15 reps

Knees to elbows, 10 reps

Rx

AbMat sit up, 20 reps

Box jump, 10 reps

Knees to elbows, 5 reps

Intermediate

AbMat sit up, 15 reps

Box jump, 8 reps

Knees to elbows, 4 reps

Novice

AbMat sit up, 10 reps

Box jump, 6 reps

Knees to elbows, 3 reps

Post rounds to comments.

The WOD - MON, 26APR10

Strength Work
Overhead Squat 3 X 5 75% 1RM increase appropriately

Followed By:

HELE-MARY
Advanced
3 rounds for time:

Run 500M

KBS, 2/1.5 pood, 21 reps

HSPU, 10 reps

Pistols, 5 per leg

Pull ups, 15 reps

Rx
3 rounds for time:

Run 400M

KBS, 1.5/1 pood, 21 reps

HSPU, 5 reps

Pistols, 5 per leg

Pull ups, 12 reps

Intermediate
2 rounds for time:

Run 400M

KBS, 1.5/1 pood, 21 reps

HSPU, 5 reps

Pistols, 5 per leg

Pull ups, 12 reps

Novice
2 rounds for time:

Run 100M

KBS, 1 pood/12kg, 21 reps

HSPU, 5 reps

Pistols, 3 per leg

Pull ups, 8 reps


Post time to comments.

REST DAY

SUN, 25APR10

The WOD - FRI, 23APR10

EVA
5 rounds for time:

Rx

Run, 800M

KBS,2/1.5 pood, 30 reps

Pull ups, 30 reps

Intermediate

Run, 800M

KBS,1.5/1 pood, 20 reps

Pull ups, 20 reps

Novice

Run, 500M

KBS,1 pood/12kg, 15 reps

Pull ups, 15 reps


Post time to comments.

The WOD - THUR, 22APR10

Skill Work
Kettlebell snatches 3 X 3 per hand

Followed By:

Five rounds for time:

Advanced

Kettlebell squat cleans, 1.5/1 pood, 12 reps per hand

Box jump, 25 reps

Rx

Kettlebell squat cleans, 1.5/1 pood, 7 reps per hand

Box jump, 20", 15 reps

Intermediate

Kettlebell squat cleans, 1 pood/12Kg, 5 reps per hand

Box jump, 15 reps

Novice

Kettlebell squat cleans, 12Kg, 5 reps per hand

Box jump, 10 reps

Post time to comments.

The WOD - WED, 21APR10

Strength Work

Deadlift 3-2-2-1-1 75-85-95% 1RM

Benchpress 3-2-2-1-1 75-85-95% 1RM

AMRAP in 20 min of:

Advanced

Thruster, 115/85#, 9 reps

GHD sit up, 12 reps

Run, 100M

Rx

Thruster, 95/65#, 5 reps

GHD sit up, 8 reps

Run, 100M

Intermediate

Thruster, 75/55#, 5 reps

GHD sit up, 8 reps

Run, 100M

Novice

Thruster, 45/30#, 5 reps

AbMat sit up, 8 reps

Run, 100M

Post rounds to comments.

The WOD - TUES, 20APR10

Skill Work
Turkish Get Up 3 X 3 per hand

Followed By:

For time:

Advanced

Power Clean, 135/95#, 15 reps

Ring Dip, 30 reps

Power Clean, 12 reps

Ring Dip, 24 reps

Power Clean, 9 reps

Ring Dip, 18 reps

Power Clean, 6 reps

Ring Dip, 12 reps

Power Clean, 3 reps

Ring Dip, 6 reps

Rx

Power Clean, 115/75#, 15 reps

Ring Dip, 30 reps

Power Clean, 12 reps

Ring Dip, 24 reps

Power Clean, 9 reps

Ring Dip, 18 reps

Power Clean, 6 reps

Ring Dip, 12 reps

Power Clean, 3 reps

Ring Dip, 6 reps

Intermediate

Power Clean, 95/65#, 15 reps

Ring Dip, 15 reps

Power Clean, 12 reps

Ring Dip, 12 reps

Power Clean, 9 reps

Ring Dip, 9 reps

Power Clean, 6 reps

Ring Dip, 6 reps

Power Clean, 3 reps

Ring Dip, 3 reps

Novice

Power Clean, 75/55#, 15 reps

Ring Dip, 12 reps

Power Clean, 12 reps

Ring Dip, 9 reps

Power Clean, 9 reps

Ring Dip, 6 reps

Power Clean, 6 reps

Ring Dip, 3 reps

Power Clean, 3 reps

Ring Dip, 1 reps

Post time to comments.

The WOD - MON, 19APR10

Strength Work
Front Squat 3 X 5 75% 1RM
Push Press 2 X 5 75% 1RM

Followed By:

KAREN
For time:
Advanced
Wall Ball Shot, 20/15#, 175 reps

Rx
Wall Ball Shot, 20/15#, 150 reps

Intermediate
Wall Ball Shot, 20/15#, 125 reps

Novice
Wall Ball Shot, 15#, 100 reps


Post time to comments.

REST DAY

SUN, 18APR10

The WOD - SAT, 17APR10

TEAM WOD!
AMRAP for 15 min of:

Double unders

Push ups

Tire flipping, 50M

Each team member begins work at a station. The work continues until the tire flipper completes their 50M lap. When the lap is complete, team mates rotate and pass the total rep count complete at the station to the oncoming team member.

Post score to comments.

The WOD - FRI, 16APR10

Strength Work
Back Squat 3X5 @ 75% 1RM
Deadlift 2X5 @ 75% 1RM

Followed By:

2 rounds for time of:

Advanced

Row, 500M

Pull up, 15 reps

Ring dip, 15 reps

Pull up, 15 reps

Ring dip, 15 reps

Pull up, 15 reps

Ring dip, 15 reps

Rx

Row, 500M

Pull up, 10 reps

Ring dip, 10 reps

Pull up, 10 reps

Ring dip, 10 reps

Pull up, 10 reps

Ring dip, 10 reps

Intermediate

Row, 500M

Pull up, 7 reps

Ring dip, 7 reps

Pull up, 7 reps

Ring dip, 7 reps

Pull up, 7 reps

Ring dip, 7 reps

Novice

Row, 300M

Pull up, 5 reps

Ring dip, 5 reps

Pull up, 5 reps

Ring dip, 5 reps

Pull up, 5 reps

Ring dip, 5 reps

Post time to comments.

The WOD - WED, 14APR10

Strength Work
Snatch
2X5 75% 1RM
3X3 85% 1RM

D.T.
3 rounds for time:

Advanced*

Deadlift, 155/110#, 12 reps

Hang Power Clean, 155/110#, 9 reps

Push Jerk,, 155/110#, 6 reps

Rx

Deadlift, 135/75#, 12 reps

Hang Power Clean, 135/75#, 9 reps

Push Jerk, 135/75#, 6 reps

Intermediate

Deadlift, 115/65#, 12 reps

Hang Power Clean, 115/65#, 9 reps

Push Jerk,, 115/65#, 6 reps

Novice

Deadlift, 95/45#, 12 reps

Hang Power Clean, 95/45#, 9 reps

Push Jerk,, 95/45#, 6 reps

Post time to comments.

*Based on the current capacity of the majority of our athletes, the coaches agreed that the CrossFit Rx of 155/110# is, as of now, advanced.

The WOD - TUES, 13APR10

Skill Work

30 unbroken double unders or 3 minutes of double unders

Muscle ups 3 X 3 or MU transition drills

Followed By:

MICHAEL
3 rounds for time of:

Advanced

Run, 800M

GHD Back Extension, 50 reps

GHD Sit up, 50 reps

Rx

Run, 800M

GHD Back Extension, 50 reps

AbMat Sit up, 50 reps

Intermediate

Run, 800M

GHD Back Extension, 50 reps

AbMat Sit up, 50 reps

Novice

Run, 500M

AbMat Superman's, 25 reps

AbMat Sit up, 25 reps

Post time to comments.

The WOD - MON, 12APR10

Strength Work
Shoulder Press 3 X 5 75-85-85% 1RM
Push Press 3 X 3 75-85-85% 1RM
Followed By:

3 rounds for time:
Advanced

Row, 1000M

KBS, 2/1.5 pood, 10 reps

Burpees, 15 reps

Rx

Row, 1000M

KBS, 1.5/1 pood, 10 reps

Burpees, 10 reps

Intermediate

Row, 750M

KBS, 1 pood/12K, 7 reps

Burpees, 5 reps

Novice

Row, 500M

KBS, 1 pood/12K, 7 reps

Burpees, 5 reps

Post time to comments.

The WOD - FRI, 9APR10

Strength Work
Cleans 5-3-2-1-1 @ 65-75-85-95-95% 1RM

Followed By:

3 rounds for time:
Advanced

Walking overhead lunges, 20/15# Medball, 15 steps

GHD Back Extensions, 25 reps

Chest to Bar Pull ups, 15 reps

AbMat Situps, 25 reps

Rx

Walking overhead lunges, 20/15# Medball, 10 steps

GHD Back Extensions, 15 reps

Chest to Bar Pull ups, 10 reps

AbMat Situps, 20 reps

Intermediate

Walking overhead lunges, 15/12# Medball, 10 steps

GHD Back Extensions, 10 reps

Pull ups, 10 reps

AbMat Situps, 15 reps

Novice

Walking overhead lunges, PVC, 10 steps

AbMat / GHD Back Extensions, 10 reps

Pull ups, 5 reps

AbMat Situps, 10 reps

Post time to comments.

The WOD - THUR, 8APR10

Strength Work
Shoulder Press, 5reps
Push Press, 5reps
Push Jerk, 5reps
Each set @ 75% 1RM

Followed By:

5 rounds for time of:
Advanced

WBS, 20/15#, 15 reps

Ring Push ups, 15 reps

Air squats, 25 reps

Burpees, 10 reps

Run, 100M

Rx

WBS, 20/15#, 10 reps

Push ups, 15 reps

Air squats, 20 reps

Burpees, 10 reps

Run, 100M

Intermediate

WBS, 20/15#, 5 reps

Push ups, 10 reps

Air squats, 20 reps

Burpees, 5 reps

Run, 50M

Novice

WBS, 20/15#, 5 reps

Push ups, 10 reps

Air squats, 15 reps

Burpees, 5 reps

Run, 50M

Post time to comments.

The WOD - WED, 7APR10

Conditioning Work
Strict Pull ups, 5reps every minute on the minute till failure.

Followed By:

3 rounds for time:
Advanced

Box jump, 24" box, 20 reps

Double unders, 30 reps

KBS, 1.5/1 pood, 15 reps

GHD sit up, 20 reps

Rx

Box jump, 20" box, 15 reps

Double unders, 25 reps

KBS, 1.5/1 pood, 15 reps

GHD sit up, 20 reps

Intermediate

Box jump, 20" box, 10 reps

Double unders, 15 reps(or 30 singles)

KBS, 1 pood/ 12kg, 10 reps

AbMat sit up, 20 reps

Novice

Box jump, 12" box, 10 reps

Double unders, 5 reps (or 25 singles)

KBS, 1 pood/ 12kg, 5 reps

AbMat sit up, 15 reps

Post time to comments.

The WOD - TUES, 6APR10

Strength Work
Back Squat 5X5 @ 75% 5RM
Increase load as necessary

Followed By:

AMRAP in 20 min of:
Advanced

SDHP, 135/95#, 5 reps

Ring dips, 7 reps

HSPU, 10 reps

Air Squats, 15 reps

Rx

SDHP, 115/75#, 5 reps

Ring dips, 7 reps

HSPU, 10 reps

Air Squats, 15 reps

Intermediate

SDHP, 95/65#, 5 reps

Ring dips, 5 reps

HSPU, 8 reps

Air Squats, 10 reps

Novice

SDHP, 65/45#, 5 reps

Ring dips, 5 reps

HSPU, 5 reps

Air Squats, 10 reps

Post rounds to comments.

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Happy Easter! In anticipation of Lex's WODs this week, we will have a massage therapist on site Wednesday after the 11:30 WOD, 4:15 and 5:30 WOD. She will perform 10 to 15min chair massages on the house.

Unity Massage

The WOD - MON, 5APR10

Strength Work
Bench Press
65% 1RM till failure
75% 1RM till failure
85% 1RM till failure
Followed By:

5 rounds for time:
Advanced

Row, 750M

Power Clean, 155/115#, 12 reps

Thrusters, 115/85#, 15 reps

3 rounds for time:
Rx

Row, 500M

Power Clean, 135/95#, 12 reps

Thrusters, 95/65#, 15 reps

Intermediate

Row, 500M

Power Clean, 115/75#, 12 reps

Thrusters, 85/55#, 15 reps

Novice

Row, 250M

Power Clean, 85/55#, 12 reps

Thrusters, 65/35#, 15 reps

Post time to comments.

REST DAY

SAT, 27MAR & SUN, 28MAR 2010

The WOD - FRI, 02APR10

GOOD FRIDAY-FIGHT THE GOOD FIGHT

Isaiah 53:1-12


Five stations, one minute per station, as many reps as possible per station.
Repeat for three rounds, resting for one minute between rounds.

WBS, 20/15#

Sumo Deadlift High-Pull, 75/55#

Box Jump, 20" box

Push-press, 75/55#

Row

The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to comments

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"Fight Gone Bad"...[ wmv ]