July 02, 2010
3 (5) minute rounds of:
Sandbag getups
Overhead lunges
Burpees
Ball Slams
Box Jumps
*1 minute @ each station
July 01, 2010
Deadlift 5-5-5-5-5
June 30, 2010
"Helen"
3 rounds for time of:
400m Run
21 KB swings
12 Pullups
June 29, 2010
Open Gym/Skill Day
*Muscle up progression
*Kipping
WOD=3 rounds of:
20 Wall balls
500m Row
June 28, 2010
"Natalie"
As many rounds in 20 minutes of:
3 Squat Cleans
6 Split Jerks
9 Overhead Squats
*Men=95lb; Women=75lb
June 25, 2010
5 rounds for time of:
400m Run
15 Thrusters
June 24, 2010
Skill/Stretching Session
CrossFit Warmup
PNF stretching
Box squats
ROW 2K
June 23, 2010
Fight Gone Bad
(3) 5 minute rounds of:
Rowing
Wall Ball
Sumo Deadlift-high pull
Box Jump
Push Press
*1 minute spent at each station accumulating max reps. 1 minute rest between 3 total rounds.
June 22, 2010
Gymnastics Circuit
Handstands
Leg lifts
Pullups
Sissor kicks
Ring dips
L-sits
*Students will have 25 minutes to warm up and practice skills before going through 3 rounds of this circuit
June 21, 2010
5 rounds of :
10 Deadlifts
100 Rope skips
*Warm up with joint rotation/cardio circuit*
Splits progression
June 18, 2010
Friday's Chipper
*strength test prior to WOD = max rep shoulder press @ 100lbs
30 Squats
30 Burpees
30 Thrusters
30 Pullups
400m Run
30 Wall balls
30 Sit ups
30 KB swings
30 Pushups
400m Run
June 17, 2010
Today will be an open gym day. Open for skill practice or completion of any strength work missed this week.
June 16, 2010
"Cindy's Revenge"
1 Clean n' Jerk (155lb/105lb)
1 Round of Cindy
2 Clean n' Jerk
1 Round of Cindy
3 Clean n' Jerk
1 Round of Cindy...........
*Continue pattern with 10 Clean n' Jerks being the final round
June 15, 2010
CrossFit Total
Shoulder Press 1-1-1
Back Squat 1-1-1
Deadlift 1-1-1
June 14, 2010
"Jackie"
1000m Row
50 Thrusters
30 Pullups
June 12, 2010
Team WOD!
Pick a partner and perform:
75 Burpee pullups
100 Push Press (95/65)
400m Overhead lunges (45/35)
100 KB swings (53/35)
75 Power cleans (115/75)
*one partner working at a time, you can split the workload with your partner as you see fit
June 11, 2010
5 Deadlifts (225/165)
10 Box Jumps
15 Deadlifts
20 Box Jumps
500m Row
*3 rounds*
June 10, 2010
"Hair of the Dog"
400m run
5 Tire flips
10 Thrusters (95/75)
15 Burpees
*4 rounds for time*
June 09, 2010
NUTTS
10 Handstand push-ups
250 pound Deadlift 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds
200 Double-unders
Run 400 meters with a 45lb plate
June 08, 2010
4 rounds for time of:
10 Wall Balls
15 Box Jumps
20 KB swings
June 07, 2010
4 rounds of:
10 Squat cleans
25 Double unders
June 05, 2010
Opening Day WOD
Teams of 4 must complete the following work, with 2 team members working at a time:
400 Squats
300 Pushups
200 Situps
100 Pullups
*Each teammate must complete a 400m sandbag run at some point during the WOD
*3 Burpees will be required at the top of each minute
June 03, 2010
"Bondy"
30 Burpees
100m Walking Lunges
10 Sumo Deadlift High-pulls (75/55#)
20 Burpees
100m Walking Lunges
20 Sumo Deadlift High-pulls
10 Burpees
100m Walking Lunges
30 Sumo Deadlift High-pulls
FOR TIME
*Courtesy of CrossFit Sparta*
June 02, 2010
7 Rounds of:
7 Pullups
7 Thrusters
7 Handstand Pushups
May 28, 2010
Teams of 2 perform:
400m Run
200 Deadlifts
400m Run
200 Situps
400m Run
200 Lunges
400m Run
May 26, 2010
The Sandbag WOD
7 rounds of:
200m run
10 situps
15 squats
*Complete the entire workout while carrying a 20lb sandbag
May 25, 2010
We will be finishing the rubber flooring & begining assembly on our new pull-up rig from Rogue Fitness!
Drop in to get a sneak peak. 6:30-8:30pm
May 24, 2010
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:
Deadlifts
*50 rope skips b/w each set
May 19, 2010
As many rounds as possible in 20 minutes of:
250M Row
20 Kettlebell squat cleans (10 for each arm)
May 17, 2010
TABATA
Sumo-Deadlift high pull
Box Jumps
Pushups
Overhead lunges
May 14, 2010
400m Run
5 cycles of The Bear
*5 rounds for time*
May 12, 2010
New location update!
12005 Prospect Rd. Suite 3 in Strongsville
Opening June 1st!
Todays WOD will be in Bonnie Park (Strongsville)
5 rounds for time of:
400m run
10 Thrusters
May 10, 2010
40 yard sandbag dash
10 pushups
40 yard return sandbag dash
10 squats (with bag over shoulders)
40 yard return sandbag dash, then drop bag
40 yard dash
*10 rounds with 1 minute rest b/w rounds
May 06, 2010
New location coming soon! WOD's will be held at the Fitness trail in Wallce Lake (Berea) & Mill Stream Run reservation in Strongsville. Call Nick for details.
May 05, 2010
"The Jeff"
21-15-9 reps of:
Deadlift
Burpees
Overhead lunges
May 03, 2010
5 rounds for time of:
7 Clean n' jerk
11 Box jumps
April 30, 2010
"Hair of the Dog"
3 rounds for time of:
400m Run
5 Tire flips
10 Thrusters (95lb/65lb)
15 Burpees
April 29, 2010
Front squat 3-3-3-3-3
Test: Max push ups in 1 minute
April 28, 2010
85 reps minus your age
Air squat
Lunge step
KB swing
situp
Push up
Wall ball
Burpee
Double under
*Courtesy of CrossFit Legacy & Terry Beekman!
April 27, 2010
30 Squats
5 Burpees
25 Wall balls
10 Burpees
20 Squats
15 Burpees
20 Wall balls
15 Burpees
10 Squats
10 Burpees
15 Wall balls
5 Burpees
April 25, 2010
Happy 30th Jerry!
"Dirty 30"
30 Squats
30 Pushups
30 Pullups
30 Overhead lunges
30 Pulls on the rower
30 Sumo deadlift high pull
*Begin each set with 5 burpees=30 total*
April 24, 2010
"TABATA this, that & the other!"
8 intervals spent at each station, where an interval is 20 seconds of work followed by 10 seconds of rest. Count total reps for each interval.
Rowing
Pushups
Wall Ball Shots
Box Jumps
April 23, 2010
Wall Ball Shots/Burpees
30/10
20/20
10/30
April 21, 2010
"Vincent"
4 rounds for time of:
400m Run
10 Deadlifts (275/185)
10 Burpees
10 Pullups
April 20, 2010
As many rounds as possible in 15 minutes of :
5 Burpees
7 Pushups
9 Squats
April 19, 2010
"Fran"
21-15-9 Reps of:
Thrusters
Pullups
April 17, 2010
"Helen"
3 rounds for time of:
400m Run
21 KB swings
12 Pullups
April 16, 2010
5 rounds for max reps of:
1 minute of Pushups
1 minute of Situps
1 minute plank hold
1 minute of rest
April 14, 2010
As many rounds as possible in 15 minutes, while carrying a 20lb sandbag perform:
200M run
10 situps
20 squats
*A 5 burpee penalty is enforced if your bag touches the ground at any time
April 13, 2010
20 Thrusters
20 Sumo-deadlift high pulls
20 Push Press
20 Deadlifts
*Perform 4 burpees at the top of each minute
April 11, 2010
4 rounds of:
400M row
10 Deadlifts (225/165)
15 Wall balls
April 10, 2010
Lumberjack 20
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
April 09, 2010
TABATA (X 2)
Rowing
Squats
Burpees
Situps
*40 seconds on 20 seconds off, 4 rounds at each station
April 08, 2010
Deadlift 3-3-3-3-3
April 07, 2010
Skill work: Squat cleans
WOD:
800m run
Max reps of thrusters for remaining time
*12 minute Cap*
April 06, 2010
21-15-9 reps of:
Overhead squats
Situps
Sumo-deadlift high pull
April 05, 2010
8 intervals spent at each station, where an interval is 20 seconds of work followed by 10 seconds of rest. Count total reps for each interval.
Rowing
Pushups
Wall Ball Shots
Box Jumps
April 03, 2010
1 year anniversary WOD!
"Murph"
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
April 02, 2010
25 KB Swings
25 Pushups
25 Box jumps
25 Wall balls
*3 rounds*
April 01, 2010
April Fool's!
"Griff"
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
March 31, 2010
"The Jeff"
21-15-9 Reps of:
Deadlift (225lb/155lb)
Burpees
Overhead lunges (45lb/35lb)
March 30, 2010
50 Pushups
5 Burpees
40 Situps
10 Burpees
30 Squats
15 Burpees
20 Push press
10 Burpees
10 Pullups
5 Burpees
March 29, 2010
"Jackie"
1000M Row
50 Thrusters
30 Pullups
March 28, 2010
"Cindy's Revenge"
1 Clean n' Jerk (155lb/105lb)
1 Round of Cindy
2 Clean n' Jerk
1 Round of Cindy
3 Clean n' Jerk
1 Round of Cindy...........
*Continue pattern with 10 Clean n' Jerks being the final round
March 27, 2010
"Fight Gone Bad"
(3) 5 minute rounds where 1 minute is spent at each of 5 stations:
Rowing (for calories)
Wall Ball (20lb/14lb)
Sumo Deadlift high pull (75lb/55lb)
Box jumps (20" box)
Push press (75lb/55lb)
*1 minute rest b/w rounds, count total number of reps
March 26, 2010
5 rounds for time of:
400M Run
15 Thrusters
March 25, 2010
Back squat 5-5-5-5-5
March 24, 2010
Shoulder press 3-3-3-3-3
Push press 3-3-3-3-3
Push jerk 3-3-3-3-3
March 23, 2010
500M Row
10 Overhead squats
10 Pushups
10 Pullups
400M Row
15 Overhead squats
15 Pushups
15 Pullups
300M Row
20 Overhead squats
20 Pushups
20 Pullups
250M Row
March 22, 2010
21-15-9 Reps of:
Deadlift (225lbs/135lbs)
Box jumps
March 21, 2010
"Sissy"
7 reps each, 7 rounds for time of:
7 Split jerks (115lb/75lb)
7 Burpees
7 Pullups
March 20, 2010
In teams of 2 perform the following:
800M Sandbag Run
200 Squats
150 Pushups
100 Burpees
50 Pullups
400M Sandbag carry
*one person works at a time*
March 19, 2010
"Filthy Fifty"
50 Box jumps
50 Jumping pullups
50 KB swings
50 Lunges
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders
March 17, 2010
Rest for St. Patrick's Day!
March 16, 2010
30 Squats
5 Burpees
25 Wall balls
10 Burpees
20 Squats
15 Burpees
20 Wall balls
15 Burpees
10 Squats
10 Burpees
15 Wall balls
5 Burpees
March 15, 2010
5 rounds for time of:
7 Clean n' jerk (135lb/75lb)
11 Box jumps
March 14, 2010
250M Row
10 Back squats
10 Pushups
350M Row
20 Back squats
20 Pushups
450M Row
30 Back squats
30 Pushups
500M Row
40 Back squats
40 Pushups
*95lb/75lb for back squats
March 13, 2010
In teams of three, rotate between three (1) minute stations of:
Push press
Burpee
Pullups
*30 seconds of rest between 5 total rounds
*The team with the most combined reps wins
March 12, 2010
500M Row
10 Thrusters
10 Knees to elbows
400M Row
15 thrusters
15 Knees to elbows
300M Row
20 Thrusters
20 Knees to elbows
March 11, 2010
1min rowing for calories
1min Wall Ball(20/14)
1min box jump
1min ground to overhead(95/65)
**3 rounds**
March 10, 2010
TABATA Something Crazy!
Wall Balls
Sumo-deadlift w/kettlebell
Pushups
Single skips
*For a "tabata" workout the format is 8 rounds per activity and each round is 20 seconds on and 10 seconds off. So, for 20 seconds you do as many reps as possible and then rest for 10 seconds, this interval is repeated 8 times for 4 activities for a total of 16 minutes of work. The score is the total reps for everything.
March 09, 2010
Sectional review (scaled)
2 50 yard sandbag runs
Then 4 rounds of:
7 Deadlifts
11 Burpees
March 07, 2010
CrossFit Sectionals in Columbus, OH
Good luck to John, Vinny & Kim!
March 05, 2010
"Leg-Warmer"
4 rounds for time of:
250m Row
10 Wall ball shots (14lb/20lb)
15 KB swings (35/53)
20 Overhead lunges (25lb/35lb)
March 04, 2010
25 Wall balls
10 Burpees
20 Deadlifts
15 Burpees
15 KB swings
10 Burpees
10 Push press
5 Burpees
March 02, 2010
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
March 01, 2010
"Fran"
21-15-9 reps of:
Thrusters
Pullups
February 27, 2010
"The Simulated Sectional"
WOD #1 (9:00am)
As many reps as possible in 20 minutes of:
10 Wall balls (14/20)
10 Box jumps (20")
10 Deadlifts (145/205)
10 Burpees
WOD #2 (12:30pm)
Row 2K (3.5 on the damper)
WOD #3 (4:00pm)
5 rounds of:
5 Ground to overhead (75/115)
10 Pullups
February 26, 2010
54321...
5 minutes of rowing for calories
4 minutes of box jumps for reps
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps
1 minute of handstand pushups for reps
February 24, 2010
With a partner perform 4 rounds of:
20 Push press & back squat (use same weight/bar)
30 Partner Med-ball situps
600m row
February 22, 2010
7 Rounds for time of:
7 Wall balls
7 Deadlifts (135/225)
7 Burpees
February 21, 2010
"Hair of the Dog"
3 rounds for time of:
400m run
5 Tire flips
10 Thrusters (95lb/75lb)
15 Burpees
February 19, 2010
Happy Birthday Mom! I love you!
Split Jerks 5-4-3-2-1
Box Jumps 10-8-6-4-2
Rope Skips 50-40-30-20-10
*start with 5 split jerks, then 10 jumps, 50 skips, then 4-8-40 etc..
*Cool down is 4 rounds of 400m row, with 1 minute of rest between rounds
February 18, 2010
"Sub-Zero"
AMRAP 20 minutes of:
10 Pushups
15 Situps
20 One-arm KB swings (alternate arms after 10 reps)
February 17, 2010
4 rounds for time of:
40 Wall balls
20 Pullups
February 16, 2010
4 rounds for time of:
400M Row
10 Overhead squats
20 Pushups
February 15, 2010
"The White Moth"
As many rounds as possible in 20 minutes of:
5 Sandbag getups
10 Wall ball sit ups
15 Kettlebell swings
February 14, 2010
"Jackie"
1000M Row
50 Thrusters
30 Pullups
February 13, 2010
With a teammate perform:
90 Squats
80 Situps
70 Pullups
60 Burpees
50 Push Press
40 Front Squat
30 Sumo-Deadlift High Pull
20 Sandbag getups
1000M Row
*Use 115lb/75lb for barbell work
February 12, 2010
15-12-9 Reps of:
Ring dips
Kettlebell swings
Knees to elbows
February 10, 2010
As many reps in 20 minutes of:
10 Wall Ball shots (14/20)
10 Box jumps
10 Deadlifts (145/205)
10 Burpees
February 09, 2010
"TOOT"
21-15-9 Reps of:
Deadlift (225/135)
Burpees
February 08, 2010
5 rounds for time of:
30 Squats
10 Pullups
5 Clean n' Press (115/75)
February 07, 2010
In teams of 2 perform:
1000M Row
200 Squats
150 Pushups
100 Burpees
50 Pullups
February 06, 2010
With a partner perform the following:
60 Burpees
60 Overhead squats (95lb/75lb)
60 KB swings
60 Pullups
2000M Row
February 05, 2010
"Say hello to my little friend"
4 rounds of:
10 Clean n' Jerk (115/75)
400M Row
*WOD can be performed solo, or with a teammate. If the teammate option is chosen, both teammates must complete the entire workload, one person working at a time.
February 04, 2010
"TABATA this, that & the other!"
8 intervals spent at each station, where an interval is 20 seconds of work followed by 10 seconds of rest. Count total reps for each interval.
Rowing
Pushups
Wall Ball Shots
Box Jumps
February 03, 2010
"CrossFit Total"
Shoulder Press 1-1-1
Back Squat 1-1-1
Deadlift 1-1-1
February 01, 2010
"Fran"
21-15-9 Reps of:
Thrusters
Pullups
January 31, 2010
"Poopy Diaper"
As many rounds as possible in 20 minutes of:
5 Thrusters
7 Hang cleans
10 Sumo-deadlift high pull
*use 95lb as weight
January 30, 2010
"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.
January 29, 2010
Back Squat
1-10-1-20-1-30
*add up all 6 rounds for your total number
January 28, 2010
As many rounds as possible in 20 minutes of:
5 Push press (115/75)
10 Wall ball shots
15 Box jumps
January 26, 2010
*With a partner, perform the following work. One person works at a time.
21-15-9 of
Overhead Squats (95 lbs / 55 lbs)
AB Mat sit-ups (hands on head at all time)
Sumo Deadlift Highpull (95 lbs / 55 lbs)
January 25, 2010
5 rounds for time of:
400m Run
15 Thrusters
January 23, 2010
Half a "Jack" 20
20 Deadlifts (275lbs)
Run 200m
20 KB swings (2pood)
Run 200m
20 Overhead Squats (115lbs)
Run 200m
20 Burpees
Run 200m
20 Pullups (Chest to Bar)
Run 200m
20 Box jumps (24")
Run 200m
20 DB Squat Cleans (45lbs each)
Run 200m
January 22, 2010
1000M Row
30 Box jumps
25 SDHP
20 Burpees
15 Sandbag getups
10 Overhead squats
500M Row
January 20, 2010
Perform warm-up,
Record 1000M row time, then:
Back squat 5-5-5-5-5
January 19, 2010
"John"
5 rounds for time of:
10 Clean and Press
10 Burpees
January 18, 2010
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
January 17, 2010
7 Rounds for time of:
7 Wall balls
7 Deadlifts (135/225)
7 Burpees
January 16, 2010
4 rounds for time of:
400M Run (200M w/20lb sandbag)
20 Thrusters (95/65)
40 Situps
*WOD is performed with a teammate, one person working at a time.
January 15, 2010
Performance testing!
WOD is revealed when you show up.
Today is your first chance to score points for the 2010 challenge!
January 14, 2010
As many rounds in 12 minutes of:
6 Split jerks
9 Strict pullups
January 12, 2010
30 Squats
5 Burpees
25 Wall balls
10 Burpees
20 Deadlifts
15 Burpees
15 KB swings
10 Burpees
10 Push press
5 Burpees
January 11, 2010
5 rounds for time of:
30 squats
10 pullups
5 clean n' press (105/155)
January 10, 2010
Courtesy of the 2009 Canada West Qualifier:
As many reps in 20 minutes of:
10 Wall Ball shots (14/20)
10 Box jumps
10 Deadlifts (145/205)
10 Burpees
January 09, 2010
In teams of 2, perform:
200 Squats
150 Pushups
100 Burpees
50 Pullups
January 08, 2010
5 rounds for time of:
10 Box jumps
15 Situps
20 One arm KB swings (alternate arms after 10 reps)
January 07, 2010
As many rounds as possible in 12 minutes of:
5 Thrusters (115/85)
10 Pullups
January 06, 2010
4 Rounds for time of:
40 Wall balls
20 Pullups
January 05, 2010
"Tabata something else"
8 intervals of each movement, where an interval = 20 seconds of work, followed by 10 seconds of rest. Add up your reps after all 32 intervals.
Pullups
Pushups
Situps
Squats
January 04, 2010
"TOOT"
21-15-9 Reps of:
Deadlift (225/135)
Burpees
January 02, 2010
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
January 01, 2010
"Filthy Fifty"
50 Box jumps
50 Jumping pullups
50 KB swings
50 Lunges
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders
December 31, 2009
Back squat 3-3-3-3-3
December 30, 2009
Clean n' Jerk a total of 10,000lbs with a teammate (ex. 135lb X 74 reps)
*one person working at a time, each team chooses their weight for the bar
*8,000lbs for women
December 29, 2009
Rest Day
*make sure you have recorded a score for either Cindy or Poopy Diaper this week
December 28, 2009
"Poopy Diaper"
As many rounds as possible in 20 minutes of:
5 Thrusters
7 Hang cleans
10 Sumo-deadlift high pull
*use 95lb as weight
December 27, 2009
"Hair of the Dog"
3 rounds for time of:
400M Run
5 Tire flips
10 Thrusters(115/75)
15 Burpees
December 26, 2009
"Cindy"
As many rounds in 20 minutes of:
5 pullups
10 pushups
15 squats
December 23, 2009
"The Bear"
Perform as many reps in 20 minutes of:
Deadlift
Hang clean
Push press
Back squat
Push press from behind neck
*Do not put bar down until the last push press.
This entire cycle equals one rep.
December 22, 2009
Teams of 2 perform the following work:
2000M row
50 Pullups
100 Situps
200 Pushups
300 Squats
December 21, 2009
7 rounds for time of:
7 Wall balls
7 Deadlifts (135/225)
7 Burpees
December 19, 2009
"Mr. Claus"
400M Run then,
21-15-9 reps of:
Virtual shoveling
Pullups
Finish w/400M Run
*each barbell touch = 1 rep
December 18, 2009
"Fran"
21-15-9 Reps of:
Thrusters
Pullups
December 16, 2009
Record 1000M row time, then:
Deadlift 3-3-3-3-3
December 15, 2009
Complete the following work with a
teammate. One person working at a time:
2000M Row
60 Box jumps
50 SDHP
40 Burpees
30 Sandbag getups
20 Overhead squats
1000M Row
December 14, 2009
5 rounds for time of:
400M run
15 Thrusters (65/95)
December 13, 2009
Rest Day
December 12, 2009
In Teams of 2, perform:
50 Box jumps
100 Push press
150 Squats
200 Situps
*one teammate works at a time
---CrossFit Catamount---
December 11, 2009
30 Squats
5 Burpees
25 Wall balls
10 Burpees
20 Deadlifts
15 Burpees
15 KB swings
10 Burpees
10 Push press
5 Burpees
December 10, 2009
Rest Day
*Thursday teams will complete Wednesday
strength day or practice skills
December 09, 2009
5 Rounds of:
Power clean
Push Press
Push Jerk
Split Jerk
*Do not put bar down b/w lifts. Rest as needed,
score is max effort w/o failure.
--Courtesy of CrossFit Vancouver--
December 08, 2009
50 pushups
5 burpees
40 situps
10 burpees
30 squats
15 burpees
20 push press
10 burpees
10 pullups
5 burpees
December 07, 2009
"Brutus"
(3) 5 minute rounds (1 minute at each station)
*1 minute rest b/w rounds
Deadlift
Burpees
Pullups
Wall balls
KB swings
December 05, 2009
Lumberjack 20
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
December 04, 2009
As many rounds as possible in 20 minutes of:
10 Pushups
15 Situps
20 one arm kettlebell swings (perform 10 then
switch arms)
December 03, 2009
Back squat 3-3-3-3-3
December 02, 2009
As many rounds as possible in 20 minutes:
5 Deadlifts
10 Burpees
15 Squats
