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!!!!