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