WOD 12-29-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-28-11

SQUAT SNATCH'S 135/95pds Adv. 155/115pds

AMRAP IN 7 MIN.

FINISH = ROW 1200 METERS

                20 x TURKISH GET UPS 35/25pds Adv. 50/35pds

WOD 12-27-11

5 x DEADLIFT 275/165pds Adv. 315/185pds

10 x ONE ARM KB SWINGS 35/25pds Adv. 50/35pds

10 x BURPEE TO PLATES

5 ROUNDS

FINISH = 10 x V-UPS 25/15pds

                 15 x TOE TOUCH 25/15pds

                 20 x RUSSIAN TWIST 25/15pds

                  HIGH REP OF CHINNIES

              5 ROUNDS

WOD 12-26-11

"BARBARA"

20 x PULLUPS

30 x HR PUSHUPS

40 x SITUPS

50 x SQUATS

5 ROUNDS

FINISH = 100 x PUSH PRESS 65/45pds

12-23-11

ROW 1200 METERS

30 x 3 PUSHUP/ BURPEE'S

15 x SQUAT CLEANS 155/95

FINISH = 3 x HSPU

                 1 x ROPE CLIMB

               AMRAP IN 7 MIN.

WOD 12-21-11

10 x STRICT PULLUPS

30 x RUSSIAN KB SWINGS 70.5/50pds

50 x DOUBLE UNDERS

5 ROUNDS

FINISH = 100 x SITUPS

WOD 12-20-11

5 x POWER SNATCH 115/75pds

10 x BOX JUMP 30"/24"

AMRAP IN 12 MIN

FINISH = TABATA SIDE TO SIDE PUSHUPS

WOD 12-19-11

THRUSTERS 95/65pds

1 Min x 1 THRUSTER

2 Min x 2 THRUSTER'S

3 Min x 3 THRUSTER'S

4 Min x 4 THRUSTER'S

Ect...........

Until you cant get those thrusters in your allowed Min.

FINISH = 30 x BURPEE-PULLUP-TOE'S TO BAR

WOD 12-16-11

O.H.S. Every min. on the min.

 Go up in weight each rep until you find max!

WOD

15 x WALL BALL 20/16

15 x BURPEE'S

15 x TOES TO BAR

4 ROUNDS

WOD 12-15-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-14-11

ROW 300 METERS

5 x CLUSTERS 115/75pds Adv.-135/95pds

10 x V-UPS 25/15pds

AMRAP 20 Min.

FINISH = SKILL WORK

WOD 12-13-11

DEADLIFT 225/135pds Adv.-275/155pds

BW RING ROWS

21-15-9

FINISH = 20 x DOUBLE UNDERS

                 10 x TOES TO BAR

                 AMRAP IN 7 MIIN.

12-12-11

100 x JUMPING PULLUPS

90 x RUSSIAN KB SWINGS 50/35pds

80 x RING PUSHUPS

70 x SITUPS

60 x PUSH PRESS 75/55pds

50 x SDLHP 75/55pds

40 x WALL BALL 20/16pds

30 x BOX JUMP 24"/20"

20 x STRICT PULLUPS

10 x WALL WALKS

9-12-11

FRONT SQUAT EVERY MIN. ON THE MIN FOR 10 MIN.

EACH REP GO UP IN WEIGHT UNTIL YOU REACH YOUR MAX!

WOD

5 x RING DIPS

10 x RUSSIAN SWINGS

2 x SHUTTLE RUNS

    AMRAP IN 10 MIN.

WOD 12-8-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-7-11

10 x DEADLIFT 225/155pds

15 x BOX JUMPS 24"/20"

20 x HR PUSHUPS

5 ROUNDS

CORE WORK = YOUR CHOICE!

WOD 12-6-11

3 x HSPU

5 x POWER CLEANS 135/85pds

7 x PULLUPS

AMRAP IN 12 Min.

FINISH = TABATA KB SWINGS 50/35pds

WOD 12-5-11

"NANCY"

RUN 400 METERS

15 x OHS 95/65pds

5 ROUNDS

FINISH = 5 x TOES TO BAR

                15 x SITUPS

                AMRAP IN 5 Min.

WOD 12-2-11

100 x PULLUPS

100 x HR PUSHUPS

100 x SITUPS

100 x SQUAT JUMPS

FINISH = 15 x WALL WALKS

WOD 12-1-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 11-30-11

WOD #1

1 REP 90% OF SNATCH MAX

35 x DOUBLE UNDERS

7 ROUNDS

WOD #2

TOES TO BAR

MED BALL SLAMS 25/20pds

3-6-9-12-15-18-21-24

AMRAP IN 7 Min.

WOD 11-29-11

ROW 500 METERS

30 x PUSH PRESS 115/75pds

30 x LUNGE JUMPS

(Back leg elevated 16"/ 15 per leg, do 15 reps then switch legs)

ROW 400 METERS

20 x PUSH PRESS 135/85pds

30 x LUNGE JUMPS

ROW 300 METERS

10 x PUSH PRESS 155/95pds

30 x LUNGE JUMPS

FINISH = 1 Min. x Reg. PLANK

                 1 Min. x Side PLANK

                 1 Min. x Opp. Side PLANK

                      3 ROUNDS

** Try not to let knees touch between rounds

WOD 11-29-11

5 x SQUAT CLEANS 155/100pds

10 x BURPEE TO PLATES

15 x OVERHEAD KB SWINGS 50/35

5 ROUNDS

FINISH = PRESS BAR OVERHEAD & HOLD FOR TIME

                  3 x MAX HOLDS 95/65pds Adv = 135/95 (Record your best hold)

WOD 11-24-11

HAPPY THANKSGIVING!!!

We will be closed today and tomorrow. (11-24,11-25)

Regular hours over the weekend.

EVERYONE ENJOY THEIR HOLIDAY!

WOD 11-23-11

3 x KB CLEAN  & PRESS 50/35pds

6 x KB SNATCH 50/35pds

9 x BOX JUMP 30"/24"

AMRAP IN 15 MIN.

FINISH = 30 x BAR WIPERS

WOD 11-22-11

TABATA - ROW (calories)

REST 1 MIN.

TABATA - PULLUPS

REST 1 MIN.

TABATA - PUSHUPS (hand release)

REST 1 MIN.

TABATA - SITUPS

REST 1 MIN

TABATA - BOTTOM TO BOTTOM SQUATS

**Record your total reps for each exercise,

then add all #'s together for you rep total!

WOD 11-21-11

5 x DEADLIFT 135/85pds Adv.= 155/100pds

5 x HANG CLEANS 135/85pds

5 x PUSH PRESS 135/85pds

5 x FRONT SQUATS 135/85pds

RUN 150 METERS

5 ROUNDS

FINISH = 15 x GHD SITUPS

               15 x ROLLOUTS

               3 ROUNDS

WOD 11-18-11

ROW 400 METERS

30 x KB SWINGS 50/35pds

30 x SIDE TO SIDE PUSHUPS (Over a 45pd plate/15 per side)

5 ROUNDS

WOD 11-16-11

WOD # 1

DEADLIFT 225/135pds

WALL BALL 2 FOR 1's

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

AMRAP FOR 8 Min.

REST 3 Min

WOD # 2

RING DIPS

BOX JUMPS 30"/24"

3-6-9-12-15-18-21-24

AMRAP IN 6 Min.

WOD 11-15-11

Thruster every Min. on the Min. for 10 Min.

Go up in weight each rep to find max!

BACK SQUAT 185/115

STRICT PULLUPS

MED. BALL SLAMS

21-15-9

WOD 11-14-11

15 x BURPEE TO PLATES

10 x OHS 115/75

5 x HSPU

AMRAP IN 15 MIN.

FINISH = TABATA x HAND RELEASE PUSHUPS

WOD 11-11-11

5 x SQUAT CLEAN & JERK

 135/85pds Adv = 155/100pds

20 x SITUPS

10 ROUNDS

FINISH = 30 x STRICT RING DIPS

Happy Veterans Day!!!
Thank a Veteran today for their Bravery!

WOD 11-10-11

REST DAY/ SKILL WORK/ MAKE UP WOD

WOD 11-9-11

10 x TOES TO BAR

15 x SDLHP 95/65pds

20 x OVERHEAD LUNGE 45/25pds

5 ROUNDS

FINISH = 30 x BALL STOP BOX JUMPS 30"/24"

WOD 11-8-11

5 x POWER CLEANS 155/100pds

15 x WALL BALL 20/16pds

AMRAP IN 12 MIN.

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

WOD 11-7-11

"CINDY"

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

AMRAP IN 20 MIN.

FINISH = 15 x V-UPS 25/15

           40 RUSSIAN TWISTS

        3 ROUNDS

WOD 11-4-11

Snatch every Min. on the Min. for 10 Min.

 Every Min. go up in weight and try to hit your Max

10 x SQUAT SNATCHES 95/65pds

10 x BURPEE BOX JUMP'S 24"/20"

5 ROUNDS

WOD 11-3-11

REST DAY/ SKILL WORK/ MAKE UP DAY

WOD 11-2-11

15 x PULLUPS

30 x KB SWINGS 70.5/50pds (Russian)

45 x SQUAT JUMPS

3 ROUNDS

FINISH = DOUBLE UNDERS

                 SITUPS

                50-40-30-20-10

WOD 11-1-11

ROW 300 METERS

6 x POWER CLEANS 155/100pds

AMRAP IN 15 MIN.

FINISH = 100 x HAND RELEASE PUSHUPS

WOD 10-31-11

15 x OHS 95/65pds

15 x BW RING ROWS

15 x SPLIT JERK 95/65pds

15 x KNEE TO ELBOW

15 x HANG CLEAN 95/65pds

15 x BACK EXTENSIONS

3 ROUNDS

HAPPY HALLOWEEN!!!!!

WOD 10-28-11

25 x STRICT PULLUPS

50 x BACK SQUATS 135/95pds

50 x V- UPS 15/10pds

50 x KB CLEAN & PRESS

50 x OVERHEAD LUNGE 45/25pds

50 x BURPEE'S

25 x STRICT PULLUPS

WOD 10-26-11

14 x BOX JUMP 30"/24"

10 x KB SNATCH'S 50/35pds

AMRAP IN 10 MIN.

FINISH = TABATA SITUPS

TABATA RUSSIAN TWISTS 25/15pds

WOD 10-25-11

3 x HSPU

6 x DEADLIFT 225/155pds

12 x PULLUPS

24 x DOUBLE UNDERS

10 ROUNDS

WOD 10-24-11

7 x SQUAT CLEANS 155/95pds

14 x KB SWINGS 50/35pds

5 ROUNDS

FINISH = 150 METER SLED DRAG (Sprint!)

             150 METER SLED PULL (Walk)

WOD 10-21-11

Squat Cleans every min. on the min. for 10 min.

 Move up in weight each rep, Try to reach your max!

DEADLIFT 225/135pds

BAR-FACING BURPEE'S

21-15-9

WOD 10-19-11

50 x DOUBLE UNDERS

30 x KB SWINGS 50/35pds Adv = 70.5/50pds

10 x OHS 135/95

3 ROUNDS

FINISH = 50 x GHD SITUPS

** EVERYTIME YOU BREAK 10 x RING DIPS

WOD 10-18-11

8 x SDLHP 95/65pds Adv = 115/75pds

10 x TOES TO BAR

12 x WALL BALL

AMRAP IN 14 MIN

FINISH = 50 x SHOULDER TO OVERHEAD

           95/65pds Adv = 115/75pds

WOD 10-17-11

RUN 200 METERS

20 x PULLUPS

RUN 200 METERS

20 x PUSHUPS

RUN 200 METERS

20 x SITUPS

RUN 200 METERS

20 x SQUATS

5 ROUNDS

WOD 10-14-11

FRONT SQUATS 155/100pds Adv = 185/135pds

BW RING ROWS

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

AFTER EACH ROUND

10 x MED. BALL SLAMS

WOD 10-12-11

50 x BAR-FACING BURPEE'S

40 x PULLUPS

30 x OHS 95/65pds Adv = 115/75pds

20 x TOES TO BAR

10 x KB CLEAN & PRESS(10 per arm) 50/35pds Adv = 70.5/45pds

WOD 10-11-11

5 x POWER CLEANS 135/95pds Adv = 155/115pds

10 x HAND RELEASE PUSHUPS

15 x BOX JUMPS 24"/20" Adv = 30"/24"

AMRAP IN 15 MIN.

FINISH = 15 x V-UPS 25/15pds

                 15 x BACK EXTENSIONS

             4 ROUNDS 

WOD 10-10-11

THRUSTERS 95/65pd
ROW- CALORIES

21-18-15-12-9-6-3

FINISH = 200 METER FARMERS WALK 70.5/50pds

WOD 10-7-11

25 x STRICT PULLUPS

50 x HANG CLEANS 95/65pds

50 x RING DIPS

50 x GHD SITUPS

50 x BOX JUMPS 24"/20"

50 x KB CLEAN & PRESS 35/25pds Adv = 50/35pds

25 x PULLUPS

WOD 10-5-11

" THE CROSSFIT TOTAL"

BACK SQUAT   1-1-1

SHOULDER PRESS   1-1-1

DEADLIFT   1-1-1

**Record your heaviest rep for each lift,

 add your lifts together to get your CF Total!

WOD 10-4-11

5 x HSPU

15 x KB SWINGS 70.5/50pds (RUSSIAN)

25 x DOUBLE UNDERS

AMRAP IN 14 MIN

FINISH = 50 x BURPEE'S TO PLATES

WOD 10-3-11

"ANGIE"

100 x PULLUPS

100 x PUSHUPS

100 x SITUPS

100 x SQUATS

FINISH = 100 x PUSH PRESS 45/30pds  Adv.= 65/45pds

WOD 9-30-11

SQUAT CLEANS 135/95

RING DIPS

21-15-9

WOD 9-28-11

ROW 300 METERS

7 x DEADLIFT 225/135pds Adv.- 275/155pds

7 x PULLUPS

7 ROUNDS

FINISH = 70 x KB SNATCH'S 50/35pds (35 per arm)

WOD 9-27-11

10 x WALL BALL 20/16pds

10 x TOES TO BAR

10 x BOX JUMP 24"/20"

AMRAP IN 15 MIN.

FINISH = 5 SETS x HANDSTAND WALKS

           OR

               PRACTICE FREE STANDING HANDSTANDS

           (No wall)

WOD 9-26-11

10 x SQUAT SNATCH'S 95/65pds (Adv.-115/75pds)

10 x KB SWINGS 50/35pds (Adv.-70.5/50pds)

10 x BURPEE'S (Adv.-To plates)

5 ROUNDS

WOD 9-23-11

RUN 300 METERS

24 x OVERHEAD LUNGE 45/25pd Plate ( 12 per leg )

20 x RING PUSHUPS

AMRAP IN 20 min.

FINISH = 200 x RUSSIAN TWISTS 25/15pd Plate

WOD 9-21-11

30 x CLEAN AND JERK 135/95 Adv.- 155/115

100 x DOUBLE UNDERS

30 x CLEAN & JERK 115/75 Adv.- 135/95

FINISH = 50 x KNEE TO ELBOW

WOD 9-20-11

MAX REPS x BODYWEIGHT BENCH PRESS

MAX REPS x PULLUPS

MAX REPS x KB SWINGS 50/35pds

5 ROUNDS

** Record reps not time!!

FINISH = 50 x BOX JUMPS (Every 10 reps go up in height)

WOD 9-19-11

3 x THRUSTERS 115/75pds

5 x HANG CLEANS 115/75pds

7 x SDLHP 115/75pds

AMRAP IN 15 MIN.

FINISH = 20 x GHD SITUPS

                 15 x ROLLOUTS

               3 ROUNDS

WOD 9-16-11

SNATCH FOR 10 MIN. INCREASING THE WEIGHT EACH REP.

50 x PULLUPS

100 x SITUPS

150 x KB SWINGS (Russian swings) 50/35pds

200 x AIR SQUATS

WOD 9-14-11

15 x OVERHEAD SQUATS 135/95pds

15 x BAR FACING BURPEE'S

ROW 300 METER'S

12 x OHS

12 x BFB

ROW 300 METER'S

9 x OHS

9 x BFB

ROW 300 METER'S

6 x OHS

6 x BFB

ROW 300 METER'S

3 x OHS

3 x BFB

ROW 300 METER'S

FINISH = 30 x BAR WIPERS

WOD 9-13-11

10 x DEADLIFT 165/100pds Adv.=185/115

10 x RING DIPS

10 ROUNDS

FINISH = 100 x RING PUSHUPS

WOD 9-12-11

RUN 400 METERS

15 x THRUSTERS 95/65pds Adv.= 115/75pds

15 x PULLUPS

4 ROUNDS

FINISH = TABATA SITUPS

WOD 9 -9-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 9-8-11

SPRINT 150 METERS

20 x RUSSIAN KB SWINGS 70.5/45pds

10 x KB CLEAN & PRESS 50/35pds, (5 per arm)

AMRAP IN 20 MIN.

Adv = 6 clean & press with your swing weight,( 3 per arm)

FINISH = 5 x L-SITS MAX HOLDS

**HAPPY BIRTHDAY PASQUINA!!!!!

BIRTHDAY WOD TODAY!

WOD 9-7-11

5 x POWER CLEANS 135/95

10 x PUSHUPS

15 x BOX JUMPS

AMRAP IN 15 MIN

 **Odd rounds = regular pushups

     Even rounds = Incline pushups, (feet up on box).

FINISH = 30 sec x FLOOR WIPERS

                 30 sec x V-UPS

                 30 sec x FLUTTER KICKS

             3 ROUNDS

WOD 9-6-11

BACK SQUATS 225/155pds

STRICT PULLUP/ STRICT TOES TO BAR

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

** Strict pullup into a strict toes to bar = 1 rep

NO KIPPING!!

FINISH = PLANKS

1 Min x REGULAR

1 Min x SIDE

1 Min x SIDE

3 ROUNDS

** Try not to let knee's touch the ground until 3 Min is up!

September 3rd, 2011

CrossFit Darien will be closed for the holiday weekend from September 3rd - 5th. We will re open on Tuesday. Have a safe and fun weekend everyone!

WOD 9-2-11

1 x PUSH JERK EVERY MIN. ON THE MIN. FOR 10 MIN.

UNTIL YOU FIND YOUR MAX!

3 x SQUAT CLEAN 165/100

5 x BURPEE/PULLUPS

7 x HSPU

AMRAP IN 15 MIN

REMEBER WE ARE CLOSED FOR LABOR DAY WEEKEND

9-3-11/ 9-4-11/ 9-5-11

HAVE A GOOD HOLIDAY!!!!

9-1-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WE WILL BE CLOSED FOR LABOR DAY WEEKEND!
9-3-11/ 9-4-11/ 9-5-11

WOD 8-31-11

5 x DUMBBELL SNATCH'S 55/35pds (5 per arm)

15 x BODYWEIGHT ROWS

25 x PUSH PRESS 75/55pds

5 ROUNDS

WOD 8-30-11

10 x DEADLIFT 225/135
10 x BAR FACING BURPEE'S

10 x TOES TO BAR

5 ROUNDS

FINISH = 200 x RUSSIAN TWISTS

WOD 8-29-11

"CINDY"

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

AFTER EACH ROUND

1 x CLEAN & JERK 155/95pds Advanced = 185/115

AMRAP IN 20min

FINISH = 100 x SITUPS

WOD 8-26-11

ROW 400 METERS

10 x SQUAT SNATCH'S 95/65

5 ROUNDS

FINISH = STRICT PULLUPS x REPS = FAILURE x 3 SETS

WOD 8-24-11

POWER CLEAN

3-3-3-3-3

30 x WALL BALL 20/16

30 x KB SWINGS (Russian) 70.5/45pds

30 x SIDE TO SIDE PUSHUPS (Over a 45pd plate)

3 ROUNDS

WOD 8-23-11

5 x MANMAKERS 35/25pds DB'S

15 x BOX JUMP'S 24"/20"

AMRAP IN 15min

FINISH = CORE WORK YOUR CHOICE

WOD 8-22-11

"SEVEN'S"

7 x HSPU

7 x THRUSTERS 135/95pds

7 x TOES TO BAR

7 x DEADLIFTS 245/155pds

7 x KB SWINGS 70.5/50pds

7 x BURPEE"S 

7 x PULLUPS

7 ROUNDS 

WOD 8-18-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 8-17-11

RUN 400 METERS

21 x DEADLIFT 225/135

21 x PULLUPS

RUN 400 METERS

15 x DEADLIFT

15 x PULLUPS

RUN 400 METERS

9 x DEADLIFTS

9 x PULLUPS

FINISH = 15 x BACK EXTENSIONS

                 15 x TOES TO BAR

                     3 ROUNDS

WOD 8-16-11

TABATA DOUBLE UNDERS

TABATA PUSHUPS

TABATA SITUPS

TABATA BOX JUMPS

TABATA PUSH PRESS 45/30pds

 

WOD 8-15-11

10 x FRONT SQUATS 135/85pds  Advanced = 155/100pds

10 x BAR FACING BURPEE"S

10 x KB SWINGS 50/35pds (5 per arm)

5 ROUNDS

FINISH = 50 x V-UPS 25/15pds

WOD 8-12-11

10 x SHOULDER PRESS 135/95pds

20 x WALL BALL 20/16pds

30 x TOES TO BAR

40 x POWER CLEANS 135/95pds

50 x BURPEE'S

60 x SDLHP 70.5/50pd KB

WOD 8-11-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 8-10-11

10 x STRICT PULLUPS

20 x HAND RELEASE PUSHUPS

30 x KB SWINGS 50/35pds

5 ROUNDS

FINISH = 5 x L-SITS FOR TIME

WOD 8-9-11

OVERHEAD SQUAT

 3-3-3-3-3

WOD
4 x POWER CLEANS 95/65pds

5 x THRUSTERS 95/65 pds

6 x LUNGES (3 per leg) 95/65 pds

AMRAP IN 15MIN

FINISH = CORE FINISHER YOUR CHOICE

WOD 8-8-11

ROW 500 METERS

50 x DOUBLE UNDERS

50 x SITUPS

ROW 400 METERS

40 x DOUBLE UNDERS

40 SITUPS

ROW 300 METERS

30 x DOUBLE UNDERS

30 x SITUPS

ROW 200 METERS

20 x DOUBLE UNDERS

20 x SITUPS

ROW 100 METERS

10 x DOUBLE UNDERS

10 x SITUPS

FINISH = 300 METER FARMERS WALK 50/35

WOD 8-5-11

10 x DEADLIFT 155/100

15 x RING PUSHUPS

10 ROUNDS

FINISH = 5 x HANDSTAND HOLDS x FAIL

WOD 8-4-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 8-3-11

SQUAT SNATCH 95/65pds

 BALL CLEANS 20/16pds

MED BALL SLAMS 25/20pds

21-15-9

FINISH = 30 x BAR WIPERS

WOD 8-2-11

EVENT # 1 = 400 METER SPRINT

REST 1 MIN

EVENT # 2 = 50 x PULLUPS

REST 1 MIN

EVENT # 3 = 50 x BURPEE'S

REST 1 MIN

EVENT # 4 = ROW 1000 METERS

WOD 8-1-11

10 x THRUSTERS 115/75pds

15 x RING DIPS

20 x BOX JUMPS 24"/20"

5 ROUNDS

FINISH = 100 x KB SWINGS 50/35pds (Russian)

WOD 7-29-11

10 x POWER SNATCH 95/65pds

30 x DOUBLE UNDERS

AMRAP IN 12 MIN.

FINISH = 5 x PULLUPS

                10 x V-UPS 25/15pds

               AMRAP IN 5 MIN.

WOD 7-29-11

REST DAY/ MAKE UP DAY/ SKILL WORK

WOD 7-27-11

ROW 300 METERS

20 x OVERHEAD LUNGES 45/25pds

10 x TOES TO BAR

AMRAP IN 20 MIN.

FINISH = 50 x RING DIPS

                 50 x BACK EXTENSIONS

WOD 7-26-11

300 METER SLED DRAG

10 x BACK SQUAT 185/135pds Advanced = 225/155pds

10 x KB CLEAN & PRESS 50/35pds (5 per arm)

25 x HAND RELEASE PUSHUPS

4 ROUNDS

150 METER SLED DRAG

WOD 7-25-11

"HELEN"

RUN 400 METERS

21 x KB SWINGS 50/35pds

12 x PULLUPS

3 ROUNDS

FINISH = 30 x GHD SITUPS

                 30 x TOES TO BAR

WOD 7-22-11

30 x WALL BALL 20/16pds

30 x SDLHP 95/65pds

3 ROUNDS

FINISHER = PUSHUP PYRAMID

                  5-4-3-2-1

WOD 7-21-11

REST DAY/ MAKE UP DAY/ SKILL WORK

WOD 7-20-11

SNATCH EVERY MIN. ON THE MIN. FOR 10 MIN. EVERY SNATCH GO UP IN WEIGHT UNTIL YOU REACH YOUR MAX

21 x STRICT PULLUPS

21 x BOX JUMPS 24"/20"

18 x STRICT PULLUPS

18 x BOX JUMPS

15 x STRICT PULLUPS

15 x BOX JUMPS

12 x STRICT PULLUPS

12 x BOX JUMPS

9 x STRICT PULLUPS

9 x BOX JUMPS

6 x STRICT PULLUPS

6 x BOX JUMPS

3 x STRICT PULLUPS

3 x BOX JUMPS

Advanced = Weighted box jumps 10pd DB's

WOD 7-19-11

5 x DEADLIFT

5 x HANG CLEANS

5 x PUSH PRESS/ JERK

5 x FRONT SQUAT

10 x BURPEE'S

5 ROUNDS

(Weight = 135/75pds, Advanced = 155/95pds)

FINISH = 50 x FLOOR WIPERS 135/75pds

WOD 7-18-11

5 x ONE LEGGED SQUATS (5 per leg)

10 x HSPU

15 x KB SWINGS 50/35pds

AMRAP in 20min

FINISH = 100 x SITUPS

WOD 7-6-11

RUN 400 METERS

50 x RING DIPS

RUN 400 METERS

75 x HAND RELEASE PUSHUPS

RUN 400 METERS

50 x HANG CLEANS 95/65pds

FINISH = 50 x FLOOR WIPERS 135/95

WOD 7-5-11

20 x WALL BALL 20/16

15 x BURPEE'S

10 x TOES TO BAR

5 ROUNDS

FINISH = 300 METER FARMERS WALK 50's/35's

WOD 7-1-11

THRUSTERS 95/65

BODYWEIGHT ROW'S

      3-6-9-12-15-18-21-Ect........

AMRAP IN 12min

FINISH = 30 x BAR WIPERS

WOD 6-29-11

ROW 400 METERS

10 x DEADLIFT 225/155

15 x RING PUSHUPS

AMRAP IN 20 MIN

FINISH = TABATA GHD SITUPS & V-UPS (4 Intervals each)

WOD 6-28-11

20 x KB SWINGS 50/35

15 x PULLUPS

10 x POWER CLEANS

5 x PUSH JERK

5 ROUNDS

FINISH = 200 x RUSSIAN TWISTS

6-27-11

BACK SQUATS 225/155

BURPEE'S

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

FINISH = 10 x TOES TO BAR

                20 x DOUBLE UNDERS

              3-5 ROUNDS

WOD 6-24-11

"CINDY"

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

AMRAP IN 20 MIN

FINISH = 100 x SITUPS

WOD 6-23-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-22-11

RUN 300 METERS

15 x KB SWINGS 50/35

5 x MAN MAKERS 35's/25's

AMRAP in 20min

WOD 6-21-11

5 x SQUAT SNATCH'S 135/95

15 x RING DIPS

25 x WALL BALL 20/16

5  ROUNDS

FINISH = TABATA x GHD SITUPS 

            TABATA x RUSSIAN TWISTS 45/25

WOD 6-20-11

25 x STRICT PULLUPS

50 x DEADLIFT 155/95

50 x PUSHUPS ( Hand release)

50 x BOX JUMPS 24"/20"

50 x TOES TO BAR

50 x KB CLEAN & PRESS 35/25 (Advanced = 50/35)

25 x STRICT PULLUPS

WOD 6-17-11

THRUSTERS 135/95

BURPEE/PULLUPS

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

FINISH = 100 X SITUPS

WOD 6-16-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-15-11

21 x DEADLIFT 225/155

21 x HSPU

50 x SQUAT JUMPS

15 x DEADLIFT

15 x HSPU

40 x SQUAT JUMPS

9 x DEADLIFT

9 x HSPU

30 x SQUAT JUMPS

FINISH = 10 x V-UPS 25/15

20 x TOE TOUCH

30 x RUSSIAN TWIST

40 x CRUNCH

3-5 ROUNDS

WOD 6-14-11

150 x PUSHUPS

Everytime you have to rest or go to your knees

3 x CLEAN & JERKS 155/100 or 75% of your C&J Max

***To make it harder try hand release pushups, or up the weight!

FINISH = 1 MILE RUN (as fast as you can)

WOD 6-13-11

THE FILTHY FIFTY

50 x BOX JUMP 24"/20"

50 x JUMPING PULLUPS

50 x KB SWINGS 35/25

50 x WALKING LUNGES

50 x KNEE TO ELBOW

50 x PUSH PRESS 45/30

50 x BACK EXTENSIONS

50 x WALL BALL 20/16

50 x BURPEE'S

50 x DOUBLE UNDERS

WOD 6-9-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-8-11

LIFT SPECIFIC WARMUP

 FRONT SQUATS

3-3-3-3-3

5 x STRICT PULLUPS

10 x HAND RELEASE PUSHUPS

15 x KB SWINGS 50/35

AMRAP in 15min

FINISH = L-SITS x MAX HOLDS x 3-5 SETS

WOD 6-7-11

ROW 20 CALORIES

30 x BOX JUMPS 30"/24"

40 x POWER SNATCH 95/65 (Ground to overhead)

50 x TOES TO BAR

60 x OVERHEAD LUNGE 45/25

400 METER SANDBAG RUN 50/30

FINISH = TABATA SITUPS

WOD 6-6-11

10 x THRUSTERS 95/65

10 x BURPEE'S

10 ROUNDS

WOD 6-3-11

9 x DEADLIFT 155/95

12 x KNEE TO ELBOW

15 x BOX JUMPS 24"/20"

AMRAP IN 15min

FINISH = 100 x PUSH PRESS 45/30

WOD 6-2-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 6-1-11

ROW 400 METERS

12 x POWER CLEANS 135/95

15 x THRUSTERS 35/25 KB'S or DB'S

4 ROUNDS

FINISH = PLANKS

30sec Regular x 30sec Side x 30sec Opposite Side x Rest 30sec

3-5 rounds

                                                    

WOD 5-31-11

50 x PULLUPS

75 x RING PUSHUPS

75 x OVERHEAD SQUATS 95/65pds

100 x DOUBLE UNDERS

FINISH = 75 x V-UPS 25/15pds

WOD 5-30-11

RUN 300 METERS

20 x KB SWINGS 50/35pds

15 x KB SDLHP 50/35pds

10 x KB CLEAN & PRESS 50/35pds (5 per arm)

AMRAP IN 20min

FINISH = 200 x RUSSIAN TWISTS 25/15pds

WOD 5-27-11

25 x STRICT PULLUPS

50 x DEADLIFTS 155/100

50 x RING DIPS

50 x KB SWINGS 50/35

50 x TOES TO BAR

50 x BAR-FACING BURPEE'S

25 x STRICT PULLUPS

FINISH = BATTLING ROPE x BIG, SLAMS, SMALL, SIDE, BIG

                 30sec Work x 30sec Rest

WOD 5-26-11

REST DAY/ MAKE UP DAY/ SKILL WORK

WOD 5-25-11

5 x BACK SQUATS 225/135

10 x HSPU

15 x WALL BALL 20/16

5 ROUNDS

FINISH = 800 METER SANDBAG RUN

WOD 5-24-11

3 x SQUAT CLEANS 155/95

6 x BURPEE/ BOX JUMP 24"/20"

AMRAP IN 12min

FINISH = 10 CORE EXERCISES x 30 REPS EACH

WOD 5-23-11

RUN 800 METERS

50 x PULLUPS

100 x PUSHUPS (hand release)

150 x KB SWINGS 50/35pds

RUN 800 METERS

FINISH = 100 x SITUPS

WOD 5-20-11

5 x POWER SNATCH'S 95/65pds

6 x LUNGES (Bar racked in a front squat) 95/65pds (3 per leg)

7 x PUSH PRESS 95/65pds

AMRAP in 15min

FINISH = 300 METER FARMERS WALK 50/35pds

WOD 5-18-11

ROW 1200 METERS

25 x DEADLIFTS 185/115pds

50 x RING PUSHUPS

75 x SQUAT JUMPS

100 x DOUBLE UNDERS

FINISH = 50 x V-UPS 25/15

                 100 x RUSSIAN TWISTS 25/15

WOD 5-17-10

4 x OVERHEAD SQUAT  135/95pds

8 x BOX JUMP 24"/20"

12 x RING DIPS RUN

 200 METERS

AMRAP in 20min

FINISH = 50 x SLEDGE SWINGS (25 per side)

  50 x GHD SITUPS

WOD 5-16-11

30 x STRICT PULLUPS

30 x SDLHP 115/75pds

30 x BAR FACING BURPEE'S

30 x KB CLEAN & PRESS 50/35pds (15per arm)

30 x KB SWINGS 50/35pds (overhead)

30 x CLAPPING PUSHUPS

30 x THRUSTERS 115/75pds

30 x MED. BALL SLAMS 25/20pds

FINISH = 30 x BAR WIPERS

WOD 5-13-11

"FRAN"

THRUSTERS 95/65

PULLUPS

21-15-9

**Record your Fran time then

300 METER SLED DRAG & PULL x 2

FINISH = CORE WORK x YOUR CHOICE

WOD 5-11-11

5 x ONE LEGGED SQUATS (5 per leg)

10 x RING DIPS

15 x BOX JUMPS 24"/20"

20 x OVERHEAD LUNGES 45/25pds

AMRAP in 20min

FINISH = 30 x TOES TO BAR

                 30 x V-UPS 25/15pds

                 60 x RUSSIAN TWISTS 25/15pds

                 60 x SITUPS

WOD 5-10-11

15 x DEADLIFT 135/95

10 x FRONT SQUAT 135/95

5 x PUSH PRESS 135/95

15 x WALL BALL 20/16

5 ROUNDS

FINISH = YOUR CHOICE x SKILL WORK

WOD 5-9-11

TABATA PULLUPS

TABATA KB SWINGS 50/35

TABATA PUSHUPS

TABATA SITUPS

TABATA SQUAT JUMPS

TABATA = 20 seconds of work X 10 seconds of rest X 8 Intervals

**Your recorded rep. is the lowest rep. of all 8 Intervals!!

FINISH = 30 x HSPU

**If you cant do handstand pushups, practice them!

WOD 5-6-11

10 x CLUSTERS 95/65

 (Cluster = squat clean into a thruster)

10 x KNEE TO ELBOW

10 ROUNDS

FINISH = 100 x MEDICINE BALL SLAMS 25/20

WOD 5-5-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 5-4-11

3 x POWER CLEANS 135/95

6 x DUMBELL SNATCH'S (3 per arm) 45/25

9 x BURPEE'S

AMRAP IN 20min

FINISH = 30 x STRICT PULLUPS

        50 x GHD SITUPS

WOD 5-3-11

"LEVELS"

                                     RING ROWS = 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
                                          PUSHUPS = 2 - 4 - 6 - 8 -10 -12-14-16-18-20
                                              SITUPS = 3 - 6 - 9 -12 -15-18-21-24-27-30
                                            SQUATS = 4 - 8- 12-16-20-24-28-32-36 -40

**Do as many levels as possible in 25min, if you make it to level 10 start working your way down,(9-8-7 ect..). If you finish record that time!

FINISH = 150 x DOUBLE UNDERS (If you cant do double unders, practice them for 10min)

WOD 5-2-11

"NANCY"

RUN 400 METERS

15 x OVERHEAD SQUATS 95/65pds

5 ROUNDS

FINISH = 10 CORE EXERCISES x 30 REPS ( No repeats!)

WOD 4-29-11

50 x BURPEE/ PULLUP/ TOES TO BAR

 150 METER SLED DRAG 100/65pds

              25 x KB SWINGS 50/35 (overhead)

150 METER SLED PULL 100/65pds

              25 x KB SWINGS 50/35 (overhead)

WOD 4-28-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 4-27-11

ROW 1200 METERS

50 x DEADLIFTS 155/100

50 x BOX JUMPS 24"/20"

50 x RING DIPS

ROW 600 METERS

FINISH = TABATA - RUSSIAN TWISTS/ VUPS 25/15pd bumper

                 TABATA - GHD SITUPS/ BACK EXTENSIONS

                  *After 4 intervals switch to the coupled exercise

WOD 4-26-11

5 x SNATCH'S 95/65

15 x KB SWINGS 50/35

AMRAP IN 15 MIN

FINISH = 1 x ROPE CLIMBS

            L-SITS x MAX HOLDS

         5 ROUNDS

WOD 4-25-11

100 x DOUBLE UNDERS

90 x SQUAT JUMPS

80 x PUSHUPS (Hand release)

70 x SITUPS

60 x WALKING LUNGES

50 x PUSH PRESS 45/25

40 x KNEE TO ELBOW

30 x BURPEES

20 x BOX JUMP 32"/24"

10 x KB CLEAN & PRESS 50/35 (10 per side)

WOD 4-22-11

THE CF OPEN WOD # 5

5 x POWER CLEANS 145/95pds

10 x TOES TO BAR

15 x WALL BALL20/16pds

AMRAP IN 20 MIN

FINISH = 10 CORE EXERCISES x 20 REPS EACH = YOUR CHOICE

WOD 4-21-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 4-20-11

THE CF GAMES OPEN WOD # 6

THRUSTERS 100/65pds

PULLUPS (Chest to bar)

3-6-9-12-15-18-21

AMRAP IN 7 MIN

 (If the weight or the pullups are not RX do a 10 min AMRAP)

FINISH = 12 x SHUTTLE RUNS

                    THEN

                40 x TOES TO BAR

WOD 4-19-11

20 x WALL BALL 20/16 pds

20 x KB SWINGS 50/35 pds

20 x OVERHEAD LUNGES 45/25 pds

5 ROUNDS

FINISH = 200 x RUSSIAN TWISTS 25/15 pds

WOD 4-18-11

ROW 800 METERS

50 x PULLUPS

100 x PUSHUPS (HAND RELEASE)

150 x SQUATS

ROW 800 METERS

FINISH = TABATA SITUPS

WOD 4-15-11

BACK SQUAT 225/155

SDLHP 95/65

HSPU

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

**After each round complete 4 toes to bar!

FINISH = 100 x KB SWINGS 50/35

WOD 4-14-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 4-13-11

THE CROSSFIT OPEN WOD # 4

60 x  FACING-BAR BURPEES

30 x OVERHEAD SQUATS 120/90pds

10 x MUSCLE UPS

  AMRAP IN 10 MIN

**If you cant do muscle ups, do 30 x pullups & 30 x ring dips too move on!

FINISH = If you haven't finished a full round of the WOD, finish--then!

 20 x CRUNCHES 15/10pd BUMPER

20 x TOE TOUCHES 15/10

40 x RUSSIAN TWISTS 15/10

10 x V-UPS 15/10

3-5 ROUNDS

WOD 4-12-11

PUSH PRESS

3-3-3-3-3

5 x BODYWEIGHT RING ROWS

10 x CLAPPING PUSHUPS

15 x SQUAT JUMPS

AMRAP IN 15 MIN

FINISH = 30 x BAR WIPERS

WOD 4-11-11

THE FILTHY FIFTY

50 x BOX JUMPS 24"/20"

50 x JUMPING PULLUPS

50 x KB SWINGS 35/25pds

50 x WALKING LUNGES

50 x KNEE TO ELBOW

50 x PUSH PRESS 45/35pd BAR

50 x BACK EXTENSIONS

50 x WALL BALL 20/16pds

50 x BURPEES

50 x DOUBLE UNDERS

WOD 4-9-11

RUN 400 METERS

20 x THRUSTERS 115/75

RUN 400 METERS

20 x HANG CLEANS 115/75

RUN 400 METERS

20 x PULLUPS

RUN 400 METERS

20 x BURPEES

RUN 400 METERS

20 x KB SWINGS 50/35

WOD 4-8-11

10 x DEADLIFT 185/115

10 x KB CLEAN & PRESS (5 per arm)

10 x SQUAT JUMPS WITH VERTICLE MAX

  6 ROUNDS

FINISH = 30sec x BATTLING ROPE (fast hands, big, slams, side, small)

                  15 x KNEE TO ELBOW

  5 ROUNDS

WOD 4-6-11

CROSSFIT OPEN WOD # 3

SQUAT CLEAN 165/110

JERK'S 165/110

AMRAP IN 5 MIN

FINISH = ROW 1600 METERS

                 100 x SITUPS

WOD 4-5-11

60 YARD SPRINT

REST 10 SEC

60 YARD SPRINT

STRICT PULLUPS x MAX

RING DIPS x MAX

AMRAP IN 20 MIN

FINISH = 15 x TURKISH GET UPS (15 per side)

                 300 METER FARMERS WALK 50/35

WOD 4-4-11

10 x SNATCH'S 75/45pds

10 x KB SWINGS (5 per arm) 50/35pds

10 x BURPEE'S

5 ROUNDS

FINISH = 1 x REVERSE HANDSTAND HOLD

          1 x L-SIT HOLD

        5 ROUNDS

WOD 4-2-11

TEAM WOD

ATHLETE # 1

10 x THRUSTERS

12 x MED. BALL SLAMS

ATHLETE # 2

4 x TOES TO BAR

8 x SITUPS

AMRAP IN 20 MIN

** The only rounds that are counted are the Thruster/ Slams rounds, when #1 is finished switch with #2.

WOD APRIL FOOLS!!!!! 4-1-11

                                                             RUN 300 METERS

                                                      5 x POWER CLEANS 155/95

                                                       10 x KB SWINGS 50/35

                                                        10 x BURPEE/PULLUPS

                                                                   5 ROUNDS

                                          FINISH = 200 x RUSSIAN TWISTS 25/15pds

                                                             50 x BACK EXTENSIONS

WOD 3-31-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 3-30-11

THE CROSSFIT OPEN WOD # 2

9 x DEADLIFT 155/100

12 x PUSHUPS (With hand release)

15 x BOX JUMPS 24"/20"

AMRAP IN 15 MIN.

** Lets see how we do for round 2!!!!!

FINISH = 15 x GHD SITUPS

                 30 x RUSSIAN TWISTS 25/15pds

                     5 ROUNDS

WOD 3-29-11

7 x HANG CLEANS 115/75pds

7 x PUSH PRESS 115/75pds

7 x RING DIPS

7 x BURPEES

7 x KB SWINGS 72.5/45

7 x KNEE TO ELBOW

7 x SQUAT BOX JUMPS 24"/20"

7 ROUNDS

WOD 3-28-11

TABATA ROW-FOR CALORIES

REST 1 MIN

TABATA PULLUPS

REST 1 MIN

TABATA PUSHUPS

REST 1 MIN

TABATA SITUPS

REST 1 MIN

TABATA SQUATS

**The recorded rep is the lowest rep of all 8 intervals, not your last interval!!

WOD 3-25-11

THRUSTERS 95/65

** With a continuously running clock do 1 thruster the first min, 2 thrusters the second min, ect..... Until you cannot complete your reps in that min.

FINISH = 100 x MED BALL SLAMS 25/20pds

"Way to be, Way to be"
Quote by Dan K.

WOD 3-24-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 3-23-11

ROW 800 METERS

30 x WALL BALL 20/16 pds

30 x BOX JUMPS 24"/20"

3 ROUNDS

FINISH = 10 CORE EXERCISES x 30 REPS EACH

WOD 3-22-11

3 x BODYWEIGHT BENCH PRESS

5 x STRICT PULLUPS

7 x DEADLIFTS 225/155

AMRAP IN 15min

FINISH = 100 x V-UPS 25/15pds

WOD 3-21-11

30 x CLEAN & JERKS 155/95

FINISH = 150 x RUSSIAN KB SWINGS 50/35pds

WOD 3-19-11

THE MALTZ CHALLENGE

RUN 400 METERS

50 x PULLUPS

200 METER FARMERS WALK 50/25pd KB'S or DB'S

50 x DIPS

100 x PUSHUPS

50 x KNEE TO ELBOW

100 x SITUPS
RUN 400 METERS

**Thanks to everyone who helped out, great turnout and already setting up for next year!!!

NICE JOB!!!!!!

WOD 3-18-11

400 METER ROW

20 x SQUATS

20 x KB SWINGS 35/25pds

20 x SITUPS

AMRAP IN 20min

WOD 3-17-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 3-16-11

SKILL WORK = MUSCLE UPS, DOUBLE UNDERS, ECT....

                 WORK ON YOUR WEAKNESS

CROSSFIT GAMES WOD # 1

30 x DOUBLE UNDERS

15 x POWER SNATCH 75/55

AMRAP IN 10min

***Lets see how we match up!!!!

FINISH = 30 x GHD SITUPS

                   30 x TOES TO BAR

                              30 x BACK EXTENSIONS

WOD 3-15-11

5 x PISTOL SQUATS (5 per leg)

5 x CLAPPING PUSHUPS

5 x STRICT PULLUPS

AMRAP IN 12min

REST 2min

10 x LUNGE JUMPS (5 per leg)

10 x RING PUSHUPS

10 x KNEE TO ELBOW

AMRAP IN 12min

WOD 3-14-11

15 x RING BODYWEIGHT ROWS

25 x SDLHP 75/45

25 x PUSH PRESS 75/45

15 x SQUAT BOX JUMPS 24"/20"

4 ROUNDS

FINISH = 200 x RUSSIAN TWISTS 25/15pds

WOD 3-11-11

                                                              300 METER RUN
                                                    5 x OVERHEAD SQUATS  135/95
                                                           10 x KNEE 2 ELBOW
                                                           15 x KB SWINGS 50/35

                                                                  5 ROUNDS

WOD 3-10-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 3-9-11

SQUAT CLEANS

2-2-2-2-2

"ANGIE"

100 x PULLUPS

100 x PUSHUPS

100 x SITUPS

100 x SQUATS

FINISH = 5 x L-SITS FOR TIME

WOD 3-8-11

8 x THRUSTERS 95/65pd

8 x OVERHEAD LUNGE 45/25pd PLATE (4 per leg)

8 x RING DIPS

8 ROUNDS

FINISH = FARMERS WALK x FAIL

             INTO

                PLANK x FAIL

             3 ROUNDS

WOD 3-7-11

"DIANE"

DEADLIFTS 225/135

HANDSTAND PUSHUPS

REPS = 21-15-9

FINISH = 30 sec x 1 3/4 BATTLING ROPE

          30 sec x PUSHUPS

  30 sec x V-UPS 25/15pds

  30 sec x REST

      5 ROUNDS

WOD 3-4-11

25 x PULLUPS

50 x DEADLIFT 135/95pds

50 x PUSHUPS

50 x BOX JUMP 24"/20''

50 x KNEE TO ELBOW

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

25 x PULLUPS

FINISH = 100 x KB SWINGS 50/35pds

WOD 3-3-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 3-2-11

BACK SQUAT

1-1-1-1-1

ROW 400 METERS

15 x POWER CLEAN TO SHOULDER PRESS 95/65

3 ROUNDS

FINISH = 15 x GHD SITUPS

                    15 x TOES TO BAR

              3 ROUNDS

WOD 3-1-11

"BARBARA"

20 x PULLUPS

30 x PUSHUPS

40 x SITUPS

50 x SQUATS

5 ROUNDS

WOD 2-28-11

5 x DEADLIFT

5 x HANG CLEANS

5 x PUSH PRESS

5 x FRONT SQUAT

5 ROUNDS

**REST 1min BETWEEN ROUNDS, USE REST TIME TO ADD MORE WEIGHT EACH ROUND.

FINISH = RUN 1 MILE AS FAST AS POSSIBLE

            IF ITS TOO COLD

                 ROW 1 MILE AS FAST AS FAST AS POSSIBLE (1600 METERS)

WOD 2-25-11

7 x OHS 115/75

7 x KB CLEAN & PRESS (per arm) 50/35

7 x KB SWINGS 72.5/50

7 x BOX JUMP

7 ROUNDS

FINISH = 10 SETS x 30 REPS x CORE WORK

WOD 2-24-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 2-23-11

"CINDY" + CLEAN & JERKS

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

CLEAN & JERK x CINDY ROUND YOUR ON 135/95

AMRAP IN 20min

FINISH = 50 x TOES TO BAR

WOD 2-22-11

15 x DEADLIFT 225/155

10 x BURPEE / 1 KB SWING PER ARM 45/25

9 x BURPEE/ 2 KB SWINGS

8 x BURPEE/ 3 KB SWINGS

7 x BURPEE/ 4 KB SWINGS

6 x BURPEE/ 5 KB SWINGS

5 x BURPEE/ 6 KB SWINGS

4 x BURPEE/ 7 KB SWINGS

3 x BURPEE/ 8 KB SWINGS

2 x BURPEE/ 9 KB SWINGS

1 x BURPEE/ 10 KB SWINGS PER ARM

15 x DEADLIFT 225/155

FINISH = 4 x ROLLOUTS

            8 x SITUPS

           AMRAP IN 8 MIN

WOD 2-21-11

20 x SDLHP 95/65

20 x PUSH PRESS 95/65

20 x STEP UPS 20" BOX 95/65  (Bar racked on back)

 4 ROUNDS

FINISH = 100 x FLOOR WIPERS 95/65

WOD 2-19-11

TEAM WOD

4 x BODYBUILDERS 9ct. (2 pushups)

8 x WALL BALL 20/16

AMRAP IN 12min

4 x DB HANG CLEANS/ THRUSTERS

8 x KNEE TO ELBOW

AMRAP IN 12min

**Teammates will switch workouts at 12min, record total rounds per team.

WOD 2-18-11

25 x STRICT PULLUPS

50 x THRUSTERS 75/55

50 x RING DIPS

50 x BALL CLEANS 20/16

50 x TOES TO BAR

ROW 800 METERS

50 x KB SWINGS 50/35 (Russian)

25 x STRICT PULLUPS

FINISH = FARMERS WALK x FAIL (two 72.5pd KB's/ two 50pd KB's)

 25 x SITUPS

 4 ROUNDS

WOD 2-17-11

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 2-16-11

OVERHEAD SQUAT

 1-1-1-1-1

5 x DEADLIFT 275/155pds

10 x BOX JUMP 24"/20"

15 x RING PUSHUPS

 5 ROUNDS

FINISH = STABILITY BENCH x FAIL x 5 SETS 50/25pd KBs   

 50 x TOES TO BAR

WOD 2-15-11

5 x BURPEE/PULLUPS

10 x KB SWINGS 50/35pds

SHUTTLE RUN

AMRAP IN 20min

FINISH = 5 x L-SITS x FAIL

                100 x PUSH PRESS 45pd BAR

WOD 2-14-11

5 x POWER CLEANS 135/95pds

15 x WALL BALL 20/16

25 x DOUBLE UNDERS

5 ROUNDS

FINISH = 200 x RUSSIAN TWISTS 25/15pds

                  50 x BACK EXTENSIONS

WOD 2-13-11

OPEN GYM  9AM - 11AM

WOD 2-12-11

TEAM WOD

"DOUBLE FRAN" + ROW

THRUSTERS 95/65pds

PULLUPS

ROUND 1 = 21-15-9

ROUND 2 = 9-15-21

WOD 2-11-11

3 x THRUSTERS 115/75

5 x HANG CLEANS 115/75

7 x SDLHP 115/75

AMRAP IN 20min

FINISH = PUSHUP PYRAMID 5-4-3-2-1

                 50 x GHD SITUP'S

WOD 2-10-11

REST DAY/ MAKE UP WOD/ SKILL WORK

2-9-11

TABATA PULLUPS

TABATA PUSH PRESS 45/25pd BAR

TABATA SITUPS

TABATA SQUAT JUMPS

FINISH = 50 x KNEE TO ELBOW

** Tabata = 20 seconds of work x 10 seconds of rest x 8 intervals. The rest between rounds is 10seconds.
Your lowest repetition on all your intervals is the only rep. that counts!!!!

WOD 2-8-11

10 x DEADLIFT 155/95pds

15 x PUSHUPS

10 ROUNDS

FINISH = HANDSTAND HOLDS x FAIL

                  25 x V-UPS 25/15pds

           4 ROUNDS