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)
Friday, April 29, 2011
Thursday, April 28, 2011
Wednesday, April 27, 2011
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
Tuesday, April 26, 2011
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
Monday, April 25, 2011
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)
Friday, April 22, 2011
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
Thursday, April 21, 2011
Wednesday, April 20, 2011
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
Tuesday, April 19, 2011
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
Monday, April 18, 2011
WOD 4-18-11
ROW 800 METERS
50 x PULLUPS
100 x PUSHUPS (HAND RELEASE)
150 x SQUATS
ROW 800 METERS
FINISH = TABATA SITUPS
Friday, April 15, 2011
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
Thursday, April 14, 2011
Wednesday, April 13, 2011
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
Tuesday, April 12, 2011
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
Monday, April 11, 2011
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
Saturday, April 9, 2011
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
Friday, April 8, 2011
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
Wednesday, April 6, 2011
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
Tuesday, April 5, 2011
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
Monday, April 4, 2011
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
Saturday, April 2, 2011
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.
Friday, April 1, 2011
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
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