WOD 12-31-10

BACK SQUATS

2-2-2-2-2

5 x STRICT PULLUPS

10 x RING PUSHUPS

15 x POWER CLEANS 95/65pds

AMRAP IN 15min

FINISH = 50 x GHD SITUPS

WOD 12-30-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-29-10

ROW 500 METERS

30 x BURPEES

30 x KB SWINGS 35/25pds

3 ROUNDS

FINISH = BEAR CRAWL x 10 ( Bear crawl length of mat, then reverse to starting point = 2 )

WOD 12-28-10

30 x CLEAN & JERKS 155/95pds TIMED

Remember your C&J time and go right into Wall Ball!!!

30 x WALL BALL 20/16pds UNBROKEN

FINISH = 10 x ROLLOUTS

10 x V-UPS 25pd PLATE

10 x SUPERMANS

20 x RUSSIAN TWISTS 25pd PLATE

30 x BICYCLES

5 ROUNDS

12-27-10

"300"

25 x PULLUPS

50 x DEADLIFT 135/95pds

50 x PUSHUPS

50 x BOX JUMPS 24"/20"

50 x KNEE TO ELBOW

50 x KB CLEAN & PRESS 35/25pds

25 x PULLUPS

FINISH = 100 x DOUBLE UNDERS

** Get your 300 times from 10-27-10 and crush it!!

12-26-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-25-10

150 x BURPEE'S : FOR TIME

" ENJOY"

"MERRY CHRISTMAS"

From Everyone at CrossFit Darien

WOD 12-24-10

THRUSTERS 95/65

BOX JUMPS 24"/20"

TOES TO BAR

10-9-8-7-6-5-4-3-2-1

FINISH = 1 3/4 ROPE WORK  (BIG, SMALL, CROSS, SLAMS) 1 MIN. INTERVALS

WOD 12-13-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-22-10

SQUAT CLEANS

3-3-3-3-3

"BARBARA"

20 x PULLUPS

30 x PUSHUPS

40 x SITUPS

50 x SQUATS

 5 ROUNDS

WOD 12-21-10

ROW 600 METERS

30 x WALL BALL 20/16pds

15 x SDLHP 95/75pds

3 ROUNDS

FINISH = 5 x PLANKS x MAX HOLDS

WOD 12-20-10

"SEVEN"

7 x HSPU ( shoulder press is you cant do a HSPU)

7 x THRUSTER 135/95pds

7 x KNEE TO ELBOW

7 x DEADLIFT 245/135pds

7 x BURPEES

7 x KB SWINGS 72.5/45pds

7 x PULLUPS

7 ROUNDS

12-19-10

OPEN GYM FROM   8am - 11am

WOD 12-18-10

ROW - 1 MIN

KB SWINGS - 1 MIN

5 x PUSHUPS 5 x SQUAT JUMPS - 1 MIN

JUMPING PULLUPS - 1 MIN

PUSH PRESS - 1 MIN

3 ROUNDS x 1 MIN REST BETWEEN ROUNDS

FINISH = 12 CORE EXERCISES x 20 REPS

WOD 12-17-10

 "CINDY" + DEADLIFTS

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

225/135pd DEADLIFT x CURRENT ROUND IN REPS

** So whatever Cindy round your on is the reps of deadlifts to complete,(I.E. 1st round 1 deadlift, 2nd round 2 deadlift). To make the WOD more difficult do ring pushups instead of regular!!

FINISH = 200 RUSSIAN TWISTS 25/15pd PLATE

WOD 12-16-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-15-10

PUSH PRESS 3-3-3-3-3

10 x ONE ARM DB SNATCH 55/35pds (5 per side)

10 x OVERHEAD LUNGE 45/25pd PLATE (5 per side)

10 x BOX JUMPS 24"/20"

5 ROUNDS

FINISH = 30 x TURKISH GET UPS 35/25pds (15 per side)

                 

WOD 12-14-10

5 x HANG CLEANS 135/95pds

10 x KB CLEAN & PRESS 50/35pds

15 x KB SWINGS 50/35pds

5 ROUNDS

50 x KNEE TO ELBOW

**Time doesn't stop until knee to elbow are complete!!

WOD 12-13-10

SNATCH SKILL WORK (15min)

25 x PULLUPS - STRICT

50 x BACK SQUATS 135/95pds

50 x RING DIPS

50 x BURPEES

50 x V-UPS - 10pd BUMPER

50 x PUSH PRESS 95/65pds

25 x PULLUPS

FINISH = 10 PUSHUPS x 10 ROUNDS

*** PLYO PUSHUPS - DECLINE PLYO - RING - DECLINE RING - SIDE TO SIDE - WIDE - DIAMOND - SHORT PLYO(10 left, 10 right) - 10 COUNT - REGULAR

WOD 12-12-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-11-10

"HEAVY FRAN"

THRUSTERS 115/75pds

STRICT PULLUPS

21-15-9

FINISH = 12 EXERCISES x 20 REPS = CORE WORK

WOD 12-10-10

TABATA DEADLIFT 135/95pds

REST 1 MIN

TABATA ROPE WAVES ( BIG, SMALL)

REST 1 MIN

TABATA SQUATS 45/25 pd plate

REST 1 MIN

TABATA V-UPS 10pd BUMPER

REST 1 MIN

TABATA ROW - TOTAL METERS

FINISH = 60 x KB SNATCH'S 50/35 (30 per arm)

WOD 12-9-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-8-10

OVERHEAD SQUAT

5-5-5-5-5

5 x STRICT PULLUPS

10 x RING PUSHUPS

15 x MEDICINE BALL SLAMS 25/20pds

20 x SQUATS WITH MEDICINE BALL

AMRAP in 15min

FINISH = 15 x GHD SITUPS

                 15 x TOES TO BAR

                  30 x RUSSIAN TWISTS

                3 ROUNDS

WOD 12-7-10

ROW 300

9 x POWER CLEANS 115/75pds

6 x FRONT SQUATS 115/75pds

3 x SHOULDER PRESS 115/75pds

AMRAP in 20min

FINISH = 50 x FLOOR WIPERS 115/75pds

WOD 12-6-10

"THE FILTHY 50"

50 x BOX JUMP 24" 20"

50 x JUMPING PULLUPS

50 x KB SWINGS 35/25pds (OVERHEAD)

50 x WALKING LUNGES

50 x KNEE TO ELBOWS

50 x PUSH PRESS 45pd BAR

50 x BACK EXTENSION

50 x WALL BALL 20/16pds

50 x BURPEE'S

50 x DOUBLE UNDERS

WOD 12-5-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-4-10

TEAM WOD

TEAMS OF 3

ROW = RECORD TOTAL ROW

50 x SQUATS

40 x PUSHUPS

30 x PUSH PRESS

20 x KNEE TO ELBOW

10 x PULLUPS

\JUMP ROPE

** One athlete will row another will jump rope while the third completes the exercises. Once athlete #3 completes the exercises everyone will rotate. Complete 2 rounds through the rotation per athlete as fast as possible, and record total amount of meters rowed between all 3 athletes.

WOD 12-3-10

10 x THRUSTERS 95/65pds
15 x KB SWINGS 35/25pds (RUSSIAN SWINGS)
        10 ROUNDS

FINISH = TABATA SITUPS

WOD 12-2-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-1-10

  5 x CLEAN & JERK 155/115
15 x RING DIP
25 x DOUBLE UNDERS
        5 ROUNDS

FINISH = 15 x GHD SITUPS
                 15 x BACK EXTENSIONS
                         5 ROUNDS

WOD 11-30-10

           DEADLIFT
            3-3-3-3-3

  5 x HSPU
10 x BODYWIEGHT RING ROWS
15 x SQUAT JUMPS
     AMRAP IN 15min

FINISH = 10 x ROLLOUTS
                 10 x V-UPS - 25pd PLATE
                 10 x SUPERMAN'S
                 20 x SITUPS
                 1 min PLANK
                  3-5 ROUNDS
                

WOD 11-29-10

FRONT SQUAT 135/95pds
STRICT PULLUPS (use band instead of kipping)
SDLHP 72.5 KB/ 45 KB
     10-9-8-7-6-5-4-3-2-1
**Every round is followed by 10 x wall ball 20/16pds

FINISH = 10 x DIFFICULT PUSHUPS (plyo, ring, depth, ect..)
                 10 x TOES TO BAR
                       5 ROUNDS

WOD 11-28-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 11-27-10

        Congratulations to Derek and Tracy Mueller on their beautiful baby boy DJ Mueller 11-27-10!Watch out there's a new Crossfitter in town!!!!!!!

         IN TEAMS OF TWO          

                 ATHLETE # 1

        5 x DEADLIFT 155/115pd

10 x KB OR DB THRUSTERS 35/25pds

                 ATHLETE # 2

                   "CINDY"

              5 x PULLUPS

             10 x PUSHUPS

             15 x AIR SQUATS

              AMRAP IN 20min

** While athlete # 1 is completing 5 x Deadlift & 10 x Thrusters, athlete # 2 will be completing AMRAP of Cindy. The only rounds counted will be 5 x deadlift & 10 x Thrusters, after athlete completes this round they will relieve the other athlete where they left off in their Cindy rounds!

1st- Brad & Adam = 21 Rounds
2nd- Chris D. & Evan = 20 Rounds
3rd- Erin & Tiffany = 19 Rounds
4th- Mark & Amy = 18 Rounds
5th- Chris J. & Austin = 15 Rounds
6th- Tony & Sean = 14 Rounds

WOD 11-26-10

ROW 1000 METERS
50 x THRUSTERS 65/45pds
30 x PULLUPS
25 x BURPEES
     1 ROUND

FINISH = 100 x KB SWINGS 35/25pds

WOD 11-25-10

REST DAY/ MAKE UP WOD/ SKILL WORK

HAPPY THANKSGIVING EVERYONE!!!!!!!!

WOD 11-24-10

30 x SANDBAG PRESS
25 x SANDBAG HANG CLEANS
20 x SANDBAG SHOULDERING
15 x BURPEE'S OVER SANDBAG
             3 ROUNDS
**All done with a 50/40pd sandbags

FINISH = 10 rounds x 20 reps core exercisers

11-23-10

5 x OVERHEAD SQUATS 135/95pds
10 x KB CLEAN & PRESS 50/35pds (per arm)
5 x BOX JUMP 32"/24" advanced = 36" (3 plates)
10 x RING DIPS
       5 ROUNDS
** If you cant do the prescribed OHS weight or the box jump height, do 10 box jumps instead of 5!

FINISH = 50 x TOES TO BAR
            TABATA 1"3/4 ROPE WORK (big, small waves) 1 round

11-22-10

30 x KB SWINGS 50/35pds
25 x WALL BALL 20/16
20 x PULLUPS
       3  ROUNDS

FINISH = ROW 1000 METERS as fast as possible!

11-20-10

TEAM WOD

THRUSTERS 95/65pds
150 yard SANDBAG RUN 50/40pds

GOAL = In teams of 2, one athlete will be doing thrusters while the other is doing the run. First team to 200 thrusters,(TOTAL), wins!!!! During the WOD the sandbag should never touch the ground, if it does 5 burpees per team mate. GOOD LUCK!!

1st - Michelle & Amy
2nd - Kevin & Ben (75pd Thruster)
3rd - Chris & Dan
4th - Brad & Rob

CONGRATULATION'S TO EVERYONE WHO COMPETED!!!!!!!!!

WOD 11-19-10

5 x DEADLIFTS 75% of MAX
10 x BURPEES
   5 ROUNDS

FINISH = L-SITS x MAX
                15 x BALL CLEANS
                      4 ROUNDS

WOD 11-18-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 11-17-10

5 x STRICT PULLUP
5 x RING DIP
5 x ONE LEGGED SQUATS (per leg)
5 x KNEE TO ELBOW
    AMRAP IN 20min

FINISH = 50 x KB CLEAN & PRESS 35/25 (25 per arm)

20 x SITUP
20 x BICYCLE'S (10pd BUMPER)
10 x ROLLOUTS
10 x V-UPS
    5 ROUNDS

WOD 11-16-10

4 x DEADLIFT
4 x HANG CLEAN
4 x PUSH JERK
4 x FRONT SQUAT
8 x BOX JUMP 24"/20"
    5 ROUNDS
** All done with 135/95pd Olympic Bar

FINISH = 30 x TOES TO BAR
                 40 x BACK EXTENSIONS
                 50 x DOUBLE UNDERS

WOD 11-15-10

TABATA PUSH PRESS 45/35pds
TABATA KB SWINGS 45/35pds
TABATA CRUNCH'S/ TOE TOUCH'S (10pd BUMPER) 4 x 4 Intervals
TABATA SQUAT JUMPS
** 20sec on x 10sec off x 8 Intervals each exercise

FINISH = 25 x STRICT PULLUPS
                 50 x RING PUSHUPS
           **Wear a 50pd vest if you can!

Rest in peace Dr. Robert Yario, our prayers are with Michael and his family.

WOD 11-14-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 11-13-10

TEAM WOD

ROW 2000 METERS (500 METER iNCREMENTS) + WALLBALL 20/16
100 x DEADLIFT 135/95pds (25 REP. INC.) + PUSHUPS
100 x BOX JUMP (25 REP. INC.) + SITUPS
100 x THRUSTERS 65/45(25 REP. INC.) + JUMP ROPE
800 METER RUN with medicine ball used for wall ball, finish with partner!!

1st- Chris D. & Dan = 29:00
2nd- Brad & Michelle = 31:42
3rd- Chris J. & Evan = 35:06

NICE JOB EVERYONE!!!!!!!!

WOD 11-12-10

10 x  SNATCH 95/65pds
10 x  KB SWINGS 72.5/45pds
10 x  BURPEES
        5 ROUNDS

FINISH = 20 x TURKISH GET UPS (10 per side)
                   4 x 1min 1''3/4 ROPE WORK (big waves, small waves, slams, jumping jacks)

WOD 11-11-10

5 x THRUSTERS 135/95
10 x SANDBAG SHOULDERING 75/45
15 x WALL BALL 20/16
        5 ROUNDS

FINISH = CORE WORK YOUR CHOICE!
                 10 x EXERCISES
                 20 x REPS EACH EXERCISE
                 DON'T REPEAT A EXERCISE!
                                

WOD 11-10-10

REST DAY/MAKE UP WOD/SKILL WORK

WOD 11-9-10

"ANGIE"
100 x PULLUPS
100 x PUSHUPS
100 x SITUPS
100 x AIR SQUATS

FINISH = 15 x WALL BALL 20/16
                 15 x GHD SITUPS
                     3 ROUNDS

WOD 11-8-10

15 x OVERHEAD SQUATS
20 x LUNGE (with the bar racked on the back, 10 per leg)
25 x SDLHP
30 x PUSH PRESS
RUN 300 METERS
     3 ROUNDS
**All done with a 65/45pd Olympic bar. If you cant the overhead squat prescibed weight safely use the PVC pipe and triple your OHS reps. To add more difficulty try a 75pd olympic bar.
FINISH = 20 x CRUNCH'S
                 20 x TOE TOUCH'S
                 40 x BICYCLES
                 40 x RUSSIAN TWISTS
                    3-5 ROUNDS
** All done with a 10pd bumper plate behind the head on the crunch's, toe touch's, and bicycles. take 30-45sec between rounds.

WOD 11-7-10

"THE CROSSFIT TOTAL"

SHOULDER PRESS 1-1-1
DEADLIFT 1-1-1
BACK SQUAT 1-1-1

**Record max for each lift then add those max's together giving you your crossfit total.
Go to CrossFit.com, FAQ then scroll down to the CrossFit Total  to find where you stand on a chart for your weight class. GOOD LUCK!!!

WOD 11-6-10

STATION 1:  CLEAN & JERK x 3- 135/95pds
                       SITUPS x 10
                             2 min
STATION 2:  DEADLIFTS x 3-175/115pds
                       PUSHUPS x 10
                             2 min
STATION 3:  SANDBAG PULL x 40ft- 100/75pds
                       KB SWINGS x 10
                             2 min
                   (after KB swings drag sandbags back to starting point and restart your 40ft pull)
               
                         3 ROUNDS, 1min REST BETWEEN ROUNDS

11-5-10

5 x DEADLIFT 225/135
5 x STRICT PULLUPS
5 x BURPEES
AMRAP IN 20min

FINISH = HSPU x MAX
                 RUSSIAN TWIST x 20(per side) 25pd plate
                        5 ROUNDS
                

WOD 11-4-10

REST DAY/ MAKEUP WOD/ SKILL WORK

WOD 11-3-10

100 x KB SWINGS 35/25
  90 x JUMPING PULLUPS
  80 x PUSHUPS
  70 x SITUPS
  60 x SQUAT JUMPS
  50 x KNEES TO ELBOW
  40 x WALL BALL 20/16
  30 x BURPEES
  20 x KB CLEAN & PRESS 45/35 (20 per arm)
  10 x LUNGE (with 1 KB held overhead, switch arms at 10--10per leg) 45/35

FINISH = 25 x STRICT PULLUPS
                 50 x SUPERMANS

11-2-10

      "ELIZABETH"
SQUAT CLEANS 135/95
       RING DIPS
         21-15-9

FINISH = 10 x KNEE TO ELBOW
                 10 x BOX JUMP
                 20 x SITUPS
                   5 ROUNDS

WOD 11-1-10

 6 x BACK SQUATS 225/155
 6 x JUMPING PULLUPS (8ft BAR WITH HAND RELEASE)
12 x MEDICINE BALL SLAMS 25/20
12 x PUSH PRESS 95/65
           5 ROUNDS

FINISH = 10 x 50yd SPRINTS
                 

WOD 10-30-10

ROW-CALORIES
DUMBELL THRUSTERS 35/25
SDLHP 65/45
BURPEES
BALL CLEANS 20/16
WALL BALL 20/16
       21-15-9

If you're going through hell, keep going.
Winston Churchill

WOD 10-29-10

30 x CLEAN & JERKS 135/95

FINISH = 3 x HANDSTAND HOLDS max time
                 3 x WALL SIT HOLDS max time
                 3 x LUNGE HOLDS (3 per leg) 1 min per
                 3 x L-SITS max time
                 3 x PLANKS max time

WOD 10-28-10

REST DAY/MAKE UP WOD/SKILL WORK

WOD 10-27-10

25 x Pullups
50 x Deadlifts 135/95
50 x Pushups
50 x Box jumps 24"
50 x Knee to elbow
50 x KB clean & press (25per arm) 35/25
25 x Pullups

Finish with 75 x back extensions

WOD 10-26-10

           WALL BALL + PULLUPS
              10-9-8-7-6-5-4-3-2-1
        BOX JUMPS + GHD SIT UPS
              1-2-3-4-5-6-7-8-9-10

FINISH = 100 YARD BEAR CRAWL

WOD 10-25-10

7 x  FRONT SQUAT 135pds/95pds
7 x  HSPU (If you cant do a HSPU, shoulder press 70% of your max)
14 x RING PUSHUPS
14 x KNEE TO ELBOW/ V-Ups
After each round complete a 10 yard shuttle run (4 ground touches)
          6 ROUNDS

FINISH = 100 x DOUBLE UNDERS

WOD 10-23-10

            "EVA"
    800 METER ROW
30 x KB SWINGS 50pds/35pds
30 x 30 PULLUPS
     3 ROUNDS

FINISH = 1 MILE RUN - AFAP

WOD 10-22-10

REST DAY/MAKE UP WOD/SKILL WORK

WOD 10-21-10

10 x DEADLIFT 135pds/95pds
15 x PUSHUPS (chest to ground)
        10 ROUNDS

FINISH =  5 x WHEEL ROLLOUTS
                 10 x V-UPS
                 15 x BACK EXTENTIONS
                 20 x RUSSIAN TWISTS (25pd plate)
                 ** High rep of bicycles after each round
                       3-5 ROUNDS

10-20-10

3 x THRUSTERS 135pds/95pds
4 x L-PULLUPS (If you cant do L-pullups, do 4 pullups x 4knee to elbow)
5 x POWER CLEANS 135pds/95pds
6 x BOX JUMPS 24"/20"
7 x RING DIPS
          8 ROUNDS

FINISH = 15 x RING PUSHUPS
                 15 x KNEE TO ELBOW
                       3 ROUNDS

WOD 10-19-10

10 x OVERHEAD SQUATS 95/65
10 x ONE ARM SWINGS (5 per arm) 40/25
10 x BURPEES
            5 ROUNDS

SHOULDER PRESS
       1-1-1-1-1 = RECORD YOUR MAX
** After each completed press do 15 GHD situps, for a total 0f 75reps.

WOD 10-18-10

TABATA ROW
REST 1 MIN
TABATA PULLUPS
REST 1 MIN
TABATA PUSHUPS
REST 1 MIN
TABATA SITUPS
REST 1 MIN
TABATA AIR SQUATS

TABATA = 20sec WORK x 10sec REST x 8 INTERVALS PER EXERCISE

** Your score is the least amount of reps performed in any of the eight intervals. Record your reps for each exercise. Row is measured in calories.

WOD 10-16-10

     "FRAN"
THRUSTERS 95/65
   PULLUPS
     21-15-9

WOD 10-15-10

      "ANNIE"
DOUBLE UNDERS
       SITUPS
50-40-30-20-10

FINISH = PRACTICE MUSCLE UPS
                 5 x PLANKS FOR TIME

WOD 10-14-10

REST DAY/MAKE UP WOD/SKILL WORK

WOD 10-13-10

25 x JUMPING PULLUPS
25 x AIR SQUATS
25 x PUSH PRESS 75/65
25 x PUSHUPS

     4 ROUNDS

FINISH = 3 x L-SITS FOR TIME
               150 x FLUTTER KICKS

WOD 10-12-10

1. MAX - STRICT PULLUPS
2. 10 x HANG CLEANS 95/65
           3 ROUNDS
          
1. MAX - RING DIPS
2. 15 x BOX JUMP 24''/20''
          3 ROUNDS
         
1. MAX - KNEE TO ELBOW
2. 20 x KB CLEAN AND PRESS (10 per arm)35/25
          3 ROUNDS

** Keep a tally of all your max reps!

WOD 10-11-10

15 x 1-3/4 ROPE SLAMS
10 x SDLHP 75/65
5 x SIDE 2 SIDE PLYO PUSHUPS (5 per side)
   AMRAP IN 20min

FINISH = 50 x SQUAT JUMPS
                 100 x CRUNCH'S (with a 10pd plate)
                 150 x BICYCLE'S (with a 10pd plate)
               

WOD 10-10-10

REST DAY/ WOD MAKE UP/ SKILL WORK

WOD 10-9-10

                     TEAM WOD

RUN 200 METERS WITH MEDICINE BALL 20/14
BURPEE JUMPS OVER PARALETTS
MED. BALL RUN
PUSH PRESS 65/45
MED. BALL RUN
KNEE TO ELBOW
MED.BALL RUN
KB SWINGS 35/25

***While one athlete is doing the run the other will complete as many reps as possible!

WOD 10-8-10

(Weight is at 75% of body weight)

3X Dead Lifts
3X Hang squat cleans
3X Push press
3X Front squat
Run 200 meters
    4 rounds for time

WOD 10-7-10

REST DAY/ SKILL WORK/ MAKE UP WOD

WOD 10-6-10

10 x THRUSTERS 95/65
20 x SITUPS
     10 ROUNDS

FINISH = HEAVY FARMERS WALK x 3 SETS

WOD 10-5-10

25 x PULLUPS
50 x ONE LEGGED SQUATS (25 per leg)
50 x WALL BALL 20/14
50 x KNEE TO ELBOW
50 x KB SWINGS 35/25
50 x BURPEES
25 x PULLUPS

WOD 10-4-10

5 x CLEAN & JERK 135pds/95pds
10 x RING DIPS
15 x BOX JUMPS 24''/20''
     5 ROUNDS

FINISH = 15 x RELEASE PUSHUPS
                 30 x RUSSIAN TWISTS 25pd/15pd plates
                           5 ROUNDS

WOD 10-2-10

RUN 400 meters
THRUSTERS
PULLUPS
V-UPS
21 - 15 - 9

FINISH= 10 x KNEE TO ELBOW
                15 x GHD SITUPS
                20 x BACK EXTENSIONS
                      3 ROUNDS

WOD 10-1-10

ROW 2000 METERS
    REST 60sec
TABATA x KB SWINGS
TABATA x SQUATS

FINISH = 100 x PUSH PRESS 45/25 bar

WOD 9-30-10

14 x WALL BALL 20pds/14pds
7 x BURPEE'S

AMRAP IN 20min

FINISH = 80 x KB SNATCH'S (40 per arm) at 20kg

WOD 9-29-10

"BARBARA"

20 x PULLUPS
30 x PUSHUPS
40 x SITUPS
50 x AIR SQUATS
 5 ROUNDS

WOD 9-28-10

5 x DEADLIFTS - 275pds/200pds
10 x KB CLEAN & PRESS - 50pds/35pds (5 per arm)
15 x GHD SITUPS
      5 ROUNDS

FINISH = 75 x MED BALL SLAMS - 20pds

WOD 9-27-10

10 x OVERHEAD SQUATS 95/65
12 x SANDBAG SHOULDERING 50/40
14 x KNEE TO ELBOW

           6 ROUNDS

FINISH = 50 x BACK EXTENSIONS

WOD 9-25-10

TEAM WOD......
200 x KB SWINGS 35/25
150 x PUSH PRESS 65/45           300 METER RUNS
150 x SQUAT JUMPS
75 x WALL BALL 20/14
Teams of 2, goal is to complete reps as fast as possible. While 1 athlete is completing reps the other is running 300 meters!!!

WOD 9-24-10

SHOULDER PRESS
   3-3-3-3-3-3-3

FINISH = 75 x BURPEES

WOD 9-23-10

              REST DAY
MAKE UP WOD / SKILLWORK

WOD 9-22-10

5 x 155pd SQUAT CLEANS
15 x RING DIPS
25 x DOUBLE UNDERS
       5 ROUNDS

FINISH = 3 x HANDSTANDS FOR TIME

WOD 9-21-10

RUN 400 Meters
PULLUPS x MAX
PUSHUPS x MAX
   5 ROUNDS

FINISH = 50 x KNEE TO ELBOW

WOD 9-20-10

All done with a  95/65 pd olympic bar

5 x THRUSTERS
7 x HANG CLEANS
9 x SUMO DEALIFT HIGH PULL

AMRAP in 20min

FINISH WITH = 5 x L-SITS FOR TIME

CrossFit Darien Welcome Blog

Welcome to the New CrossFit Darien Blog that will provide you with workouts of the day, WOD.

 More blogs coming soon

                                                 

New Location

8102 Lemont Road

Suite 900

Woodridge, Il    60515                                                    http://www.crossfitdarien.com