The WOD - THUR, 01SEP11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Pistol 2X10 per leg

WOD:
For Time:

Advanced*

Row 1k

Dumbell Snatch, 30/20#, 25 per hand

Row 750m

Dumbell Snatch, 30/20#, 15 per hand

Row 500m

Dumbell Snatch, 30/20#, 10 per hand
*With vest

Rx

Row 1k

Dumbell Snatch, 30/20#, 25 per hand

Row 750m

Dumbell Snatch, 30/20#, 15 per hand

Row 500m

Dumbell Snatch, 30/20#, 10 per hand

Intermediate

Row 750M

Dumbell Snatch, 25/15#, 25 per hand

Row 500m

Dumbell Snatch, 25/15#, 15 per hand

Row 250m

Dumbell Snatch, 25/15#, 10 per hand

Novice

Row 500M

Dumbell Snatch, 25/15#, 15 per hand

Row 400m

Dumbell Snatch, 25/15#, 10 per hand

Row 250m

Dumbell Snatch, 25/15#, 5 per hand

Post time or rounds to comments.

The WOD - WED, 31AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch,2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

Strength:
Front Squat,2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

WOD:
Given 3X5min rounds with 1 minute of rest between rounds...

Execute AMRAP of the following during round 1:

10 Box Jumps 24/20"

10 Push Press 75/55#

10 Wall Ball Shots 20/16#

Followed By

Execute AMRAP of the following during round 2:

10 Box Jumps 24/20"

10 Sumo Deadlift High Pull 75/55#

10 Cal Row

Followed By

Execute AMRAP of the following during round 3:

10 Wall Ball Shots 20/16#

10 Sumo Deadlift High Pull 75/55#

10 Cal Row

Post load/time or rounds to comments.

The WOD - TUES, 30AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Romanian Dead lift, 5X3, 75% BW

WOD:
12-9-6-9-12 Rep Rounds of:

Advanced

Bench Press, 205/155#

Wall Ball Sit-ups, 20/15#

Rx

Bench Press, 155/110#

Wall Ball Sit-ups, 20/15#

Intermediate

Bench Press, 135/95#

Wall Ball Sit-ups, 15/12#

Novice

Bench Press, 95/65#

Wall Ball Sit-ups, 12#

Followed By:

Skill:
L-Sit, 5 X 10sec hold

Post time or rounds to comments.

The WOD - MON, 29AUG11

CONGRATULATIONS
to our athletes who just completed their Foundations course!


Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean, 2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

Strength:

Squat, 2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

WOD:
Advanced*

6x400m run & rest 1 min between rds
Rest 5 min break, then…

Max weighted Pull-up in 2 min
*Run with Vest

Rx

6x400m run & rest 1 min between rds
Rest 5 min break, then…

Max weighted Pull-up in 2 min

Intermediate

4x400m run & rest 1 min between rds
Rest 5 min break, then…

Max Pull-up(banded) in 2 min

Novice

6x200m run & rest 1 min between rds
Rest 5 min break, then…

Max Pull-up(jumping) in 2 min


Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 28AUG11

GYM CLOSED!!!!

Head's up everyone. The gym will be CLOSED
after the 7-8PM class on FRI 26AUG and will be re-open MON 29AUG.

We WILL NOT have an OPEN HOUSE SAT 27AUG. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.

The WOD - SAT, 27AUG11

"Arnie"

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie's family has been established by the Los Angeles County Fire Department.

The WOD - FRI, 26AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: "Lumberjack 20" For Time:

20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m

Post time or rounds to comments.

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St.Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The WOD - THUR, 25AUG11

Warmup:
ANNIE
For Time
50-30-20-10

AbMat Sit Ups

Double Unders

WOD:
4 Rounds For Time Of:

Advanced*

Lunges, 10 per leg

Ring Dips

Bear Crawl, 100M
*Vest

Rx

Lunges, 10 per leg

Ring Dips

Bear Crawl, 100M

Intermediate

Lunges, 10 per leg

Ring Dips, Banded

Bear Crawl, 100M

Novice

Lunges, 10 per leg

Ring Dips, Jumping

Bear Crawl, 50M

Post time or rounds to comments.

---

IGNORE the JACKASS doing "BEARHOPS" and focus on the other athletes for a good demonstration of the Bear Crawl

The WOD - WED, 24AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hange Power Snatch, 5X3 @ 65-70-75-80-80% 1RM

Followed By:

Strength:
Bench Press, 5X3 @ 65-70-75-80-80% 1RM
Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Rep Rnds fot Time Of:

Advanced*

Wall Ball Shot, 20/15#

AbMat Sit up

Pull Up, C2B

Run, 200M
*With Vest

Rx

Wall Ball Shot, 20/15#

AbMat Sit up

Pull Up, Chin

Run, 200M

Intermediate

Wall Ball Shot, 20/15#

AbMat Sit up

Pull Up, Band

Run, 200M

Novice

Wall Ball Shot, 15/12#

AbMat Sit up

Pull Up, Band or Jumping

Run, 200M


Post load/time or rounds to comments.

The WOD - TUES, 23AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

WOD:
5 Rounds For Time:
Advanced

Back squat, 65/45#, 30 rep

Box Jump, 30/24", 15 rep

Row, 250M OR Double Under 25 reps OR Run 250M

Rx

Back squat, 45/30#, 30 rep

Box Jump, 24/20", 15 rep

Row, 250M OR Double Under 25 reps OR Run 250M

Intermediate

Back squat, 30/15#, 30 rep

Box Jump, 20", 15 rep

Row, 250M OR Double Under 25 reps OR Run 250M

Novice

Back squat, 30/15#, 10 rep

Box Jump, 20", 10 rep

Row, 250M OR Double Under 25 reps OR Run 250M

Post time or rounds to comments.

The WOD - MON, 22AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean, 2X3 & 2X3, 90% & 95% 1RM

Followed By:

Strength:
Deadlifts, 2X3 & 2X3, 90% & 95% 1RM

Followed By:

WOD:
21-15-9 Rep Rnds for time:

Advanced

OHS, 115/95

Over the Bar Burpee

Rx

OHS, 95/75

Over the Bar Burpee

Intermediate

OHS, 75/55

Over the Bar Burpee

Novice

OHS, 55/35

Burpee


Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 21AUG11

For those moments when saying it just won't do...We present:

The WOD - SAT, 20AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

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

BUY-IN PISTOL 10 per leg

Advanced*

Front Squat @ 75% BW

HSPU

Run 100m
*Vest

Rx

Front Squat @ 75% BW

HSPU (Up to 1 pad)

Run 100m

Intermediate

Front Squat @ 50% BW

HSPU (Band)

Run 100m

Novice

Front Squat @ 35% BW

HSPU (Band/Box)

Run 100m

CASH-OUT DOUBLE UNDER 25 reps

Post time or rounds to comments.

The WOD - FRI, 19AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean, 3X3, 80% 1RM

Followed By:

Strength:
Shoulder Press, 3X3, 80% 1RM

Followed By:

WOD:
TABATA REST 1 MIN BETWEEN 3 TABATA CYCLES:

Advanced*

Burpee

Wall Ball Shots, 20/15#

Double Unders
*Vest

Rx

Burpee

Wall Ball Shots, 20/15#

Double Unders

Intermediate

Burpee

Wall Ball Shots, 15/12#

Double Unders

Novice

Burpee

Wall Ball Shots, 12#

Singles

Post load/time or rounds to comments.

The WOD - THUR, 18AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Muscle-Up, 10 reps

WOD:
5 rounds for time:
Advanced

CLEAN, 5 reps, 155/135#

HSPU, 5 reps

K2E, 5 reps

Rx

CLEAN, 5 reps, 135/115#

HSPU, 5 reps

K2E, 5 reps

Intermediate

CLEAN, 5 reps, 115/85#

HSPU, 5 reps

K2E, 5 reps

Novice

CLEAN, 5 reps, 95/55#

HSPU, 5 reps

K2E, 5 reps

Followed By:

Skill:
Pistol,10 per leg

Post time or rounds to comments.

The WOD - WED, 17AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Push Jerk, 3X3, 80% 1RM

Followed By:

Strength:
Back Squat, 3X3, 80% 1RM

Followed By:

WOD:
RUN OR ROW 5K

RUN 10 LAPS
RUN 450 M, WALK 50M X10 ROUNDS TO = 5000M
RUN START AT REF DOOR, WALK START IN FRONT OF VOWELLS

ROW 10 Intervals
ROW 250M 30 SEC RECOVER
500M 30SR
750M 30SR
1000M 30SR
1000M 30SR
750M 30SR
500M 30SR
250M

Post load/time or rounds to comments.

The WOD - TUES, 16AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Snatch Balance 3 X 3 @ 65/45#

WOD:
4 ROUNDS FOR TIME

Advanced*
round 1 - 8 OHS (95/75#), 400M RUN or ROW 15Cal, 2PU
round 2 - 6 OHS(95/75#), 400M RUN or ROW 15Cal, 4PU
round 3 - 4 OHS(95/75#), 400M RUN or ROW 15Cal, 6 PU
round 4 - 2 OHS(95/75#), 400M RUN or ROW 15Cal, 8PU
*With vest

Rx
round 1 - 8 OHS (95/75#), 400M RUN or ROW 15Cal, 2PU
round 2 - 6 OHS(95/75#), 400M RUN or ROW 15Cal, 4PU
round 3 - 4 OHS(95/75#), 400M RUN or ROW 15Cal, 6 PU
round 4 - 2 OHS(95/75#), 400M RUN or ROW 15Cal, 8PU

Intermediate
round 1 - 8 OHS (75/55#), 400M RUN or ROW 15Cal, 2PU
round 2 - 6 OHS(75/55#), 400M RUN or ROW 15Cal, 4PU
round 3 - 4 OHS(75/55#), 400M RUN or ROW 15Cal, 6 PU
round 4 - 2 OHS(75/55#), 400M RUN or ROW 15Cal, 8PU

Novice
round 1 - 8 OHS (55/35#), 400M RUN or ROW 15Cal, 2PU
round 2 - 6 OHS(55/35#), 400M RUN or ROW 15Cal, 4PU
round 3 - 4 OHS(55/35#), 400M RUN or ROW 15Cal, 6 PU
round 4 - 2 OHS(55/35#), 400M RUN or ROW 15Cal, 8PU

Followed By:

Skill:
Hand stands - 3 X 30 Sec holds

Post time or rounds to comments.

The WOD - MON, 15AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch, 3X3,80% 1RM

Followed By:

Strength:
Front Squat, 3X3,80% 1RM

Followed By:

WOD:
AMRAP 20 Min:

Advanced

BURPEE, 7 reps

BOX JUMP, 30/24", 7 reps

KBS, 2/1.5 pood, 7 reps

Rx

BURPEE, 7 reps

BOX JUMP, 24/20", 7 reps

KBS, 1.5/1 pood, 7 reps

Intermediate

BURPEE, 7 reps

BOX JUMP, 20/18", 7 reps

KBS, 1 pood/12kg, 7 reps

Novice

BURPEE, 7 reps

BOX JUMP, 20/18", 7 reps

KBS, 20/15# dumbell, 7 reps


Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 14AUG11

The WOD - SAT, 13AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Shoulder Press, 2X3 @ 85% 3X3 @90% 1RM

Followed By:

WOD:
Scaled from SealFit

Advanced*
*100 Air squats
*Run 400m
*75 Air squats
*Run 800m
*50 Air squats
*Run 1 mile
*with 20# vest

Rx
*100 Air squats
*Run 400m
*75 Air squats
*Run 800m
*50 Air squats
*Run 1 mile

Intermediate
*75 Air squats
*Run 400m
*50 Air squats
*Run 800m
*25 Air squats
*Run 1 mile

Novice
*50 Air squats
*Run 400m
*25 Air squats
*Run 800m

Post load/time or rounds to comments.

The WOD - FRI, 12AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Shoulder Press, 2X3 @ 85% 3X3 @90% 1RM

Followed By:

WOD:
“Dewi”

Advanced
6RFT
*3 pwr clean(160/120#)
*6 BJ (30/24”)
*9 WBS (20/16#;10’ target)

Rx
6RFT
*3 pwr clean(135/95#)
*6 BJ (30/24”)
*9 WBS (20/16#;10/9’)

Intermediate
6RFT
*3 pwr clean(115/75#)
*6 BJ (24/20”)
*9 WBS (20/16#;10/9’)

Novice
5RFT
*3 pwr clean(95/65#)
*6 BJ (24/20”)
*9 WBS (16/12#;10/9’)


Post load/time or rounds to comments.

The WOD - THUR, 11AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Deadlift, 2X3 @ 85% 3X3 @90% 1RM

Followed By:

WOD:
**Weighted step up executed with barbell loaded on back from the deck (ground to OHbb on backstep ups). Novice use dumbells.

Advanced
5 Rounds For Time(RFT)
*10 sit ups
*10 push up
*10 weighted step ups** (95/65#;24/20” box)

Rx
4 RFT
*10 sit ups
*10 push up
*10 WSU (95/65#; 24/20”)

Intermediate
4RFT
*10 sit ups
*10 push ups
*10 WSU (65/45#; 24/20”)

Novice
4RFT
*10 sit ups
*10 push ups
*10 WSU (20/10#DBs;24/20” box)

Post load/time or rounds to comments.

The WOD - WED, 10AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Clean, 2X3 @ 85% 3X3 @90% 1RM

Followed By:

WOD:
21-15-9 Rep Rnds For Time:

Advanced
*Push press (95/65#)
*SDHP(95/65#)
*Medball clean(20/16#)

Rx
*Push press(95/65#)
*SDHP(95/65#)
*Medball clean (20/16#)

Intermediate
*Push press(85/55#)
*SDHP(85/55#)
*Medball clean (20/16#)

Novice
*Push press(75/45#)
*SDHP(75/45#)
*Medball clean (16/12#)

Post load/time or rounds to comments.

The WOD - TUES, 9AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Strength:

Squat
WOD:

“Play to Win”
10-9-8-7-6-5-4-3-2-1 Rep Rounds

Advanced
*DL (1.2/1.5 X bdywt)
*DU
*KB (2/1.5pood)

Rx
*DL (bdywt)
*DU
*KB (1.5/1pood)

Intermediate
*DL (.9Xbdywt)
*DU
*KB (1pood/26#)

Novice
*DL (.8Xbdywt)
*DU
*KB (26#/15#DB)

Post time or rounds to comments.

The WOD - MON, 8AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Push Jerk 2X3 & 3X3 85% & 90% 1RM

Followed By:

Strength:
Front Squat 2X3 & 3X3 85% & 90% 1RM

Followed By:

WOD:
21-15-9

Novice
21-15-9

Advanced

OHS (95/65#)

C2B pull up

Rx

OHS (95/65#)

pull up

Intermediate

OHS (85/55#)

pull up

Novice

OHS (65/45#)

pull up

Post load/time or rounds to comments.

The WOD - FRI, 5AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Push Jerk, 3X5, 75-80-85%, 1RM

Followed By:

Strength:
Back Squat, 3X5, 75-80-85%, 1RM

Followed By:

WOD:
25-20-15-10-5 Rep rounds for time:

Advanced*

BUY-INDouble Unders, 25reps

WBS, 20/15#

SDHP, 95/75#

AbMat Sit Up

BUY-INDouble Unders, 25reps
*With Vest

Rx

BUY-INDouble Unders, 25reps

WBS, 20/15#

SDHP, 95/75#

AbMat Sit Up

BUY-INDouble Unders, 25reps

Intermediate

BUY-INDouble Unders, 20reps

WBS, 15/12#

SDHP, 75/55#

AbMat Sit Up

BUY-INDouble Unders, 20reps

Novice

BUY-INSingles, 40reps

WBS, 12#

SDHP, 65/45#

AbMat Sit Up

BUY-INSingles, 40reps


Post load/time or rounds to comments.

The WOD - THUR, 4AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:
Muscle-Up, 3X5

Skill:

WOD:
10-9-8-7-6-5-4-3-2-1 reps rounds of:
Advanced

KBS, 2/1.5 pood

Pistols

Row, 400M

Rx

KBS, 1.5 / 1 pood

Pistols

Row, 250M

Intermediate

KBS, 1 pood/12kg

Pistols

Row, 250M

Novice

KBS, 12kg/20#

Pistols

Row, 150M


Followed By:

Skill:
Shoot Through, 3 X 6

Post time or rounds to comments.

The WOD - WED, 3AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean and Jerk, 3X5, 75-80-85% 1RM

Followed By:

Strength:
Overhead Squat, 3X5, 75-80-85% 1RM

Followed By:

WOD:
9 -15-21 Rep rounds for time:
Advanced

Deadlift, 275/195 #

Box Jump,24"

Burpees

Rx

Deadlift, 250/175 #

Box Jump,20"

Burpees

Intermediate

Deadlift, 225/155 #

Box Jump,18"

Burpees

Novice

Deadlift, 185/145 #

Box Jump,18"

Burpees

Post load/time or rounds to comments.

The WOD - TUES, 02AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Sott Press, 3X5

WOD:
4 rounds for time:

Advanced
With vest

Rx

Run,400M

Benchpress, 135 / 95#, 15 reps

Pull ups, 15 reps

Intermediate

Run,400M

Benchpress, 115 / 75#, 12 reps

Pull ups, 12 reps

Novice

Run,400M

Benchpress, 95 / 55#, 10 reps

Pull ups, 10 reps

Followed By:

Skill:
AbMat Sit up, 40 reps

Post time or rounds to comments.