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
