Workout of the Day
Thursday Feb. 23, 2012
Deadlifts
5-5-5-5-1-1-1Wednesday Feb. 22, 2012
3 rounds for time of:
200m OH carry 45/25 plate
20 chest to bar pull-ups
30 sit-upsTuesday Feb. 21, 2012
Two rounds of:AMRAP in 2 minutes of:
Power clean, 135#/95#
rest one minute, then...
AMRAP in 2 minutes of:
Front Squat, 135#/95#
rest one minute, then...
AMRAP in 2 minutes of:
Shoulder to overhead, 135#/95#Rest two minutes before 2nd round; combine reps from both rounds and total for score
Monday Feb. 20, 2012
AMRAP in 8 minutes of:
8 Power snatch, 95#/65#
8 Box jumps, 24"/20"3 minute recovery, then...
AMRAP in 6 minutes of:
8 Overhead squat, 95#/65#
8 Toes to barSaturday Feb. 18, 2012
7:30 a.m.
21-15-9 reps for time of:
Power cleans, 115/85
Thrusters, 115/858:30 a.m.
Mobility w/ Kevin9:00 a.m.
"The Owl"
For time:
40 Burpees
20 Deadlift @ 150% bodyweight
1600m runFriday Feb. 17, 2012
"Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is total number of reps for all exercises.Thursday Feb. 16, 2012
Push press
3-3-3-3-3-20-20
(sets of 20 are at 50% of your 3 rep max)Wednesday Feb. 15, 2012
5 rounds for time of:
400m run
15 KB swings 1.5/1 poodTuesday Feb. 14, 2012
AMRAP in 8 minutes of:
8 Dumbell hang squat clean, 50#/35#
10 Box jumps, 20"/24"3 minute recovery, then...
AMRAP in 6 minutes of:
8 Pull ups
10 Push upsMonday Feb. 13, 2012
"Pizza/Pasta"
4 rounds for time of:
8 Thrusters, 135#/95#
12 Floor wipers, 135#/95#
30 Double undersSaturday Feb. 11, 2012
7:30 a.m.
For time:
Run 400 m, then...
7 Rounds of:
3 Power Cleans, 155/95
3 Push Press
3 Front Squat, then...
Run 400 m8:30 a.m.
Mobility with Kevin9:00 a.m.
"The Technician"
4 rounds for time of:
15 Deadlift, 155#/115#
8 Hang power clean, 155#/115#
400m run
3 Burpee penalty for each re-grip or each time the bar is dropped (no penalty for dropping at the end of each exercise); pay up after the run(No Skills Practice Class today)
Friday Feb. 10, 2012
"Karen"
For time:
150 Wall Ball Shots, 20/14#Thursday Feb. 9, 2012
3 rounds for time:
Weighted walking lunges 50 steps 45/25#
30 Sit-ups
10 GrasshoppersWednesday Feb. 8, 2012
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 155/105 lbs
To complete this workout as Rx, you must complete all 20 reps at 155/105 lbs. If you cannot do 155/105 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.Full Moon Workout
100 Thrusters 65/45
80 Sit-ups
60 Hand release push-ups
40 Hang power snatches 65/45
20 Floor wipers 65/45
10 Toes to bar
800m run
Exercises in any order, no partitioning, run is lastTuesday Feb. 7, 2012
Four rounds for time of:
400m run
30 Double unders
12 Box jumps, 24"/20"Monday Feb. 6, 2012
AMRAP in 8 minutes of:
8 Front squat, 135#/95#
6 Push press, 135#/95#3 minute recovery, then...
AMRAP in 6 minutes of:
10 KB swings, 54#/36#
6 BurpeesSaturday Feb. 4, 2012
7:30 a.m.
"Rahoi"Complete as many rounds as possible in 12 minutes of:
12 Box Jump, 24
6 Thrusters, 95/65#
6 Bar-facing burpees8:30 a.m.
Mobility with Kevin9:00 a.m.
"Heavy Nancy"
5 rounds for time of:
400m run
15 Overhead squat, 135#/95#11:00 a.m. Skills Practice
The SnatchFriday Feb. 3, 2012
10,9,8,7,6,5,4,3,2,1 rep rounds of:
Power Cleans, 75% Body weight
Pull upsThursday Feb. 2, 2012
Squat cleans 3-3-3-3
Clean and Jerk 1-1-1-1Wednesday Feb. 1, 2012
Max reps for 5 rounds:
Push-ups 60 secs
Sit -ups 60 secs (butterfly)
Double unders 60 sec
Rest 60 sec
(Perform as many reps as possible in 60 seconds then go directly to the next exercise with no rest or transition time, except between rounds. Score: Sum of the lowest rep count of each exercise. For example if your worst round of push-ups was 10, that is your score for push-ups. The higher your score the better, of course)Tuesday Jan. 31, 2012
Deadlift, 5-5-5-5-5 repsMonday Jan. 30, 2012
Five 2-minute rounds of:
5 Burpees
Max reps thrusters, 135#/95#
Begin each 2-minute round with 5 burpees, and then in the time remaining do as many thrusters as possible.
Rest 3 minutes between each round;
Record thrusters per round; score total.Saturday Jan. 28, 2012
7:30 a.m.
Seven rounds for time of:
7 Front squats, 165/110#
7 Chest-to-bar pull-ups8:30 a.m.
Mobility WOD9:00 a.m.
5 rounds for time of:
5 Overhead squat, 135#/95#
10 Toes to bar
30 Double unders11:00 a.m. Skills Practice
Snatch practiceFriday Jan. 27, 2012
8 rounds of:
Run 400 meters
Rest 90 seconds
Score is total time not including 8th rest.Thursday Jan. 26, 2012
5 rounds for time of:
5 Hang power snatch 95/65
10 Hang power cleans 95/65
15 KB swings 1.5/1poodWednesday Jan. 25, 2012
AMRAP in 15 min:
10 hand release push-ups
10 pull-ups
Run 200mTuesday Jan. 24, 2012
Push Press (Jerk), 5-5-5-5-5 reps
(a slight second dip in the knees is acceptable)Monday Jan. 23, 2012
AMRAP in 5 minutes of:
6 Power clean, 135#/95#
8 Wall ball, 20#/14#2 minute recovery, then...
AMRAP in 5 minutes of:
6 Front squat, 135#/95#
10 Push ups2 minute recovery, then...
AMRAP in 5 minutes of:
6 Box jumps, 24"/20"
12 KB swings, 54#/36#Saturday, Jan. 21, 2012
7:30 a.m.
Five rounds for time of:
12 Wallball shots, 20/14#
12 Toes-to-bar8:30 a.m.
Mobility with Noah9:00 a.m.
"The Magnificent Sevens"
7 rounds for time of:
7 Power snatch, 95#/65#
7 Snatch balance, 95#/65#
7 Overhead squats, 95#/65#11:00 a.m. Skills Practice
Squat clean (with load)Friday, Jan. 20, 2012
Every minute on the minute, complete one round of:
7 Deadlifts, 135/95#
5 DB Thrusters, 40/25#
3 Box Jumps, 24/20"
Continue for as many minutes as possible, 20 min max.
You must start at the beginning of each minute.Thursday, Jan. 19, 2012
Complete the following in the least number of sets possible:50 Handstand Push Ups
100 Pull ups*HSPU are from from lockout to top of your heading touching the ground.
*Pull Ups are from an open shoulder to chin over the bar.
*Rest as needed, but no more than a minute to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.Wednesday, Jan. 18, 2012
7 rounds for time:
Single arm DB power snatch 5 each, 50/35lb
20 sit-ups (butterfly)
10 push-upsTuesday, Jan. 17, 2012
"The Machinist"
4 rounds for time of:
10 Power clean, 135#/95#
8 Thrusters, 135#/95#
400m run
3 Burpee penalty (up to a max of 21) each time the bar is dropped (no penalty for dropping at the end of each exercise); pay up after each runMonday, Jan. 16, 2012
AMRAP in 8 minutes of:
8 Toes-to-bar
10 Box jumps, 24"/20"3-minute recovery, then...
AMRAP in 6 minutes of:
10 KB swings, 54#/36#
8 BurpeesSaturday, Jan. 14, 2012
7:30 a.m.
3 rounds for time of:
15 Power Cleans, 135/95#
15 Burpees8:30 a.m.
Mobility with Kevin9:00 a.m.
"The Mechanic"
4 rounds for time of:
10 Push press, 135#/95#
8 Overhead squat, 135#/95#
400m run
3 Burpee penalty (up to a max of 21) each time the bar is dropped (no penalty for dropping at the end of each exercise); pay up after each run11:00 a.m. Skills Practice
Squat cleanFriday, Jan. 13, 2012
5 rounds for time;
5 Deadlifts 225/185lb
30 Double unders
200m runThursday, Jan. 12, 2012
Bench Press
10-5-3-1-1-3-5-10
as best you can, select a weight that will lead to failure at each specified number of repsWednesday. Jan. 11, 2012
For time:
20 Pull ups
20 Box jumps, 24/20"
20 Front Squats, 135/95#
20 Power cleans, 135/95#
20 Front Squats, 135/95#
20 Box jumps
20 Pull upsTuesday Jan. 10, 2012
AMRAP in 8 minutes of:
8 Power snatch, 95#/65#
8 Pull ups3 minute recovery, then...
AMRAP in 6 minutes of:
10 Kettlebell swings, 1.5 pd/1 pd
10 Box jumps, 24"/20"FULL MOON WORKOUT
400m run with 45/25lb plate
50 Burpees
50 Wall ball
400m run with 45/25lb plateMonday Jan. 9, 2012
Front squat, 5-5-5-5-5 repsSaturday Jan. 7, 2012
7:30 a.m.
Ten rounds for time of:
15 Deadlifts, 135/95#
15 push-ups8:30 a.m.
Mobility with Kevin9:00 a.m.
10-, 9-, 8-, 7-, 6-, 5-, 4-, 3-, 2-, 1-rep rounds of:
Sumo deadlift high pull, 95#/65#
Box jumps, 24"/20"
Ring dips11:00 a.m. Skills Practice
Snatch skills transfer exercisesFriday Jan. 6, 2012
"Fran"
21-15-9 rep rounds of:
Thrusters 95/65#
Pull upsThursday Jan. 5, 2012
8, three minute rounds of:
200m run
Squat cleans 135/95
Each round consists of 2 minutes of work and one minute of rest. In two minutes run 200m and complete as many squat cleans as possible, rest for one minute, then repeat. Score is total number of squat cleans.Wednesday Jan. 4, 2012
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-undersTuesday Jan. 3, 2012
Split jerk, 3-3-3-3-3-3-3 repsMonday Jan. 2, 2012
AMRAP in 8 minutes of:
10 Overhead squat, 95#/65#
10 Box jumps, 24"/20"3 minute recovery, then...
AMRAP in 6 minutes of:
10 Burpees
10 Wall ball, 20#/14#Saturday Dec. 31, 2011
7:30 a.m.
AMRAP in 15 minutes of:
Ring pushups, toes-to-bar,
and box jumps;
Perform 1 of each the first round,
2 of each the 2nd round,
3 of each the 3rd round etc.,
completing as many rounds as possible.8:30 a.m.
Mobility with Kevin9:00 a.m.
Shoulder press 3-3-3-3-3 reps,
then...
3 rounds (not for time) of:
Broad jumps from North end of lifting
floor to South end;
Bear crawl from South end of lifting
floor to North end.11:00 a.m. Skills Practice
Squat cleanFriday Dec. 30, 2011
"Annie".
50-40-30-20 and 10 rep rounds of:
Double-unders.
Sit-upsThursday Dec. 29, 2011
AMRAP in 30 minutes of:
20 Jumping squats 75/45# barbell
20 OH Walking lunges 45/25# plate
200m Run
( Jumping squats are the same as regular squats but with increased speed at the top of hip extension, feet should leave the ground by an inch or two, land soft and go right into the next rep)Wednesday Dec. 28, 2011
3 rounds for time:
5 one arm DB power snatch RT - 50/35 lbs
5 one arm DB overhead squats RT
5 one arm DB power snatch LT
5 one arm DB overhead squats LT
20 Wall ball 20/14lbsTuesday Dec. 27, 2011
10-, 9-, 8-, 7-, 6-, 5-, 4-, 3-, 2-, 1-rep rounds of:
Hang power clean, 135#/95#
Box jumps, 24"/20"
Pull upsMonday Dec. 26, 2011
Five 2-minute rounds of:
5 Burpees
Max reps thrusters, 135#/95#
rest 3 minutes between rounds;
record total thrustersSaturday Dec. 24, 2011
7:30 a.m.
Deadlift 3-3-3-3-38:30 a.m.
Mobility with Kevin9:00 a.m.
Shoulder press, 3-3-3-3-3 reps
Front squat, 3-3-3-3-3 reps11:00 a.m. Skills Practice
Skill transfer exercises: SnatchFriday Dec. 23, 2011
AMRAP in 15 min:
15 Hang power snatches 75/45
15 Double unders
15 Sit-upsThursday Dec. 22, 2011
40 Burpees
400m Run
30 Push-ups
400m Run
20 Ring dips
400m Run
10 handstand push-upsWednesday Dec. 21, 2011
Five, 3 minute rounds of:
3 Power cleans
8 Front Squats
Max rep Pull-ups
Work for 2 minutes, rest for 1 each round. Score is weight lifted times total number of pull-ups)Tuesday Dec. 20, 2011
"Nancy"
5 rounds for time of:
400m run
15 Overhead squat, 95#/65#Monday Dec. 19, 2011
AMRAP in 8 minutes of:
10 Push press, 95#/65#
8 Toes to bar3 minute recovery, then...
AMRAP in 6 minutes of:
10 Box jumps, 24"/20"
10 Push upsSaturday Dec. 17, 2011
7:30 a.m.
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders8:30 a.m. Mobility with Kevin
Pain Ball - Shoulder9:00 a.m.
Deadlift 5-5-5-3-3-3 reps11:00 a.m. Skills Practice
Skill transfer exercises - hang squat clean & getting the hip openFriday Dec. 16, 2011
For time:
100 Double Unders
90 Supermans
80 Squats
70 Sit ups
60 Walking Lunges
50 Pushups
40 Box Jumps, 24/20"
30 Sumo Deadlift High Pulls, 55/35#
20 Burpees
10 Pull upsThursday Dec. 15, 2011
Every minute on the minute, for 15 minutes perform:
2 Power cleans 80% 1RM
2 Box jumps 36/28"Wednesday Dec. 14, 2011
100 Double Unders
100 Sit-ups
400m Farmer Carry 50/35 lb DB/KB ea.
100 Grass Hoppers R+L=1
100 Double Unders
( Complete all reps of an exercise before moving to the next. Farmer Carry can be done inside if weather dictates-26 lengths of Oly floor)Tuesday Dec. 13, 2011
Thruster, 3-3-3-3-3-3-3 repsMonday Dec. 12, 2011
The Hypoxia Metcon
3 rounds for time of:
10 Toe-to-bar
15 Ring push-ups
20 Push press, 65#/45#
10 Burpees
15 Box jumps, 24"/20"
20 Wall ball, 20#/14#Saturday Dec. 10, 2011
7:30 a.m.
3 rounds for time:
30 Bench press, 95/65#
30 Bent forward rows, 95/65#
30 Back Squats, 95/65#8:30 a.m. Mobility with Kevin
Hip/anterior chain9:00 a.m.
Shoulder press, 1-1-1-1-1 reps
Push press, 3-3-3-3-3 reps
Jerk, 5-5-5-5-5 reps11:00 a.m. Skills Practice
Skill transfer exercises for the Snatch: power snatch & snatch balanceFriday Dec. 9, 2011
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24/20"
10 Sumo-deadlift high-pulls, 95/65#
10 Thrusters, 95/65#
Rest 1 minuteThursday Dec. 8, 2011
Perform 3 Clean And Jerks on the minute every minute for 12 minutes. On the 13th minute run 800m for time.
(Use 70% 1RM for C&J, record load used and run time)Wednesday Dec. 7, 2011
4 Rounds for time of:
5 TGUs L 35/20#KB or DB
5 TGUs R
5 Single arm squat snatch L
5 Single arm squat snatch R
20 Butterfly sit-upsTuesday Dec. 6, 2011
21-15-9 rep rounds of:
Deadlift, 225#/155#
Ring dips
Toes to barMonday Dec. 5, 2011
AMRAP in 8 minutes of:
8 Back squat, 135#/95#
6 Push press, 135#/95#
8 Front squat, 135#/95#3 minute recovery, then...
AMRAP in 6 minutes of:
10 KB swings, 1.5 pd./ 1 pd.
12 Push upsSaturday Dec. 3, 2011
7:30 a.m.
For time:
Run 400m
25 Power cleans, 95/65#
Run 400m
Wait 5 min, then:
50 Burpee Pull ups8:30 a.m. Mobility with Kevin
Dip position/Snatch pull position9:00 a.m.
"The Mechanic"
4 rounds for time of:
10 Push press, 135#/95#
8 Overhead squat, 135#/95#
400m run
3 Burpee penalty (up to a max of 21) each time the bar is dropped (no penalty for dropping at the end of each exercise); pay up after each run11:00 a.m. Skills Practice
Double-unders
Kipping pull up practice reduxFriday Dec. 2, 2011
"300"
For time:
25 Pull ups
50 Deadlifts, 135/95#
50 Pushups
50 Box Jumps, 24/20"
50 Floor Wipers, 135/95#
50 Single Arm Clean & Press, 35/26#
25 Pull upsThursday Dec. 1, 2011
400m walking lunges
(If you've done this workout before and are ready for an added challenge, pick up some dumbells)Wednesday Nov. 30, 2011
AMRAP in 20 min of:
5 Power Cleans @ 75% of 1 RM
Run 200mTuesday Nov. 29, 2011
4 rounds for time of:
10 DB Thrusters, 45#/30#
12 Burpees
15 Sit upsMonday Nov. 28, 2011
4 rounds for time of:
400m run
30 Double-unders
10 Sumo deadlift high pull, 135#/95#Saturday Nov.26, 2011
7:30 a.m.
For time:
20 Pull ups
20 Box jumps, 24/20"
20 Front Squats, 135/95#
20 Power cleans, 135/95#
20 Front Squats, 135/95#
20 Box jumps
20 Pull ups8:30 a.m.
Mobility with Eric
Opening the hip9:00 a.m.
"The Technician"
4 rounds for time of:
15 Deadlift, 155#/115#
8 Hang power clean, 155#/115#
400m run
3 Burpee penalty (up to a max of 21) for each re-grip or each time the bar is dropped (no penalty for dropping at the end of each exercise); pay up after the run11:00 a.m. Skills Practice
Kipping pull upsFriday Nov. 25, 2011
"Airforce"
For time:
20 Thrusters, 95/65#
20 Sumo DL High Pull, 95/65#
20 Push Jerks, 95/65#
20 OH Squats, 95/65#
20 Front Squats, 95/65#
**Start with 4 Burpees and perform 4 Burpees every minute on the minute.Thursday Nov. 24, 2011
3 rounds for time of:
20 Grasshoppers (R+L=1)
3 Power Cleans 155/115 lbs
3 Push Jerks 155/115 lbs
3 Power Cleans
3 Push JerksWednesday Nov. 23, 2011
30 ring dips
40 push ups
400m weighted run 70/45#
15 ring dips
20 push ups
400m weighted run 45/25#
5 ring dips
10 push ups
400m run
(weighted "runs" are with bumper plates, and yes, the men's first run is with a 45 and 25, carry any way you like/can)Tuesday Nov. 22, 2011
AMRAP in 8 minutes of:
8 DB hang squat clean, 50#/35#
10 box jumps, 24"/20"3 minute recovery, then...
AMRAP in 6 minutes of:
8 Pull ups
20 Double undersMonday Nov. 21, 2011
Deadlift, 3-3-3-3-3 repsSaturday Nov. 19, 2011
7:30 a.m.
"Angie"
For time:
100 Pull ups
100 Pushups
100 Situps
100 Squats8:30
Mobility with Calvin9:00
"Pizza/Pasta"
4 rounds for time of:
8 Thrusters, 135#/95#
12 Floor wipers, 135#/95#
30 Double unders11:00 Skills Practice
Squat cleansFriday Nov. 18, 2011
Two rounds for time:
20 Burpees
15 Ground to Overhead, 95/65
15 Pullups
10 BurpeesThursday Nov. 17, 2011
7 rounds for time:
10 OH Squats 65/45
10 KB/DB swings 50/35
10 SDHP 65/45Wednesday Nov. 16, 2011
5 rounds for time of:
200m run
10 power cleans 95/65#
15 push presses 95/65#Tuesday Nov. 15, 2011
AMRAP in 8 minutes of:
12 Deadlift, 165#/115#
10 Box jumps, 24"/20"3 minute recovery, then...
AMRAP in 6 minutes of:
10 Toes-to-bar
10 Push upsMonday Nov. 14, 2011
Front squat, 3-3-3-3-3 reps
Shoulder press, 3-3-3-3-3 repsSaturday Nov.12, 2011
7:30 a.m.
"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings, 55#/36#
12 Pull-ups8:30 a.m. Mobility with Kevin
Ankle, heel cords & lower leg9:00 a.m.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1-
rep rounds of:
Power clean, 75% of bodyweight
Pull ups11:00 a.m. Skills Practice
Skill transfer exercises:
Power snatch & Snatch balanceFriday Nov. 11, 2011
"Grace"
30 Ground to Overhead, 135/95#Thursday Nov. 10, 2011
Complete 5 rounds for time:
7 Dumbell Thrusters 50/30 lbs
14 Dumbell Swings 50/30lbs
*After finishing dumbell thrusters drop one dumbell and swing similar to a kettlebell.
Then:
Run 200m with dumbellsFull Moon WOD @ 9:00 PM
10-9-8-7...reps of:
Burpees
Sit-ups
Pull-ups
Box jumpsWednesday Nov. 9, 2011
3 Rounds for time:
15 Hang power snatch 95/65
10 Floor sweepers (right+left=1)
then
Weighted Pull-up
1-1-1-1-1Tuesday Nov. 8, 2011
AMRAP in 8 minutes of:
8 Power clean, 135#/95#
8 Front squat, 135#/95#rest 3 minutes, then...
AMRAP in 6 minutes of:
10 Pushups
20 Double undersMonday Nov. 7, 2011
"November Mini-Painstorm"Two 6-minute intervals with no rest in-between;
At the start of each interval, run 800 meters. Then, in the remaining time, AMRAP of:3 Push Press, 135#/95#
6 Pull-ups
9 Box Jumps, 24"/20"In each interval, continue from where you left off in the AMRAP portion; score is total rounds for both intervals
Saturday Nov. 5, 2011
7:30 a.m.
21-15-9 rep rounds of:
Kettlebell swings
Ring Dips
Double Unders8:30 a.m.
Mobility with Kevin9:00 a.m.
7 Rounds for time of:
7 Power snatch, 95#/65#
7 Snatch balance, 95#/65#
7 Overhead squat, 95#/6511:00 a.m.
Skills PracticeFriday Nov. 4, 2011
5 Rounds for time:
15 Burpees
15 Knees to Elbows
400m RunThursday Nov.3, 2011
4 Rounds for time.
200m run
3 Handstand holds (10 sec each)
10 Grasshoppers (right+left=1)
10 Sit-ups (Butterfly)Wednesday Nov.2, 2011
Perform 1 Deadlift every 30 seconds for 15 min.
(use 75-85% of 1RM)
Rest 5 minutes then:
Run/Walk 800m with 45/35#plateTuesday Nov.1, 2011
For time:
10 Thrusters, 135#/95#
15 Pull ups
400 meter run
20 Thrusters, 95#/65#
15 Pull ups
400 meter run
30 Thrusters, 45#
15 Pull ups
400 meter run
load one barbell with multiple plates for the thrusters; peel weight for each roundMonday Oct. 31, 2011
AMRAP in 8 minutes of:
10 Push press, 95#/65#
8 Toes to bar3 minute recovery, then...
AMRAP in 6 minutes of:
10 Box jumps, 24"/20"
10 Push upsSaturday Oct. 29, 2011
7:30 a.m.2010 Northwest Regional Event 1
Three rounds for time of:
10 Overhead Squats, 135/95
50 Double-unders9:00 a.m.
"The Owl"
For time:
40 Burpees
20 Deadlift @ 150% bodyweight
1600m runFriday Oct. 28, 2011
21-15 and 9 rep rounds of:
Left-arm DB snatch, 45/35#
Right-arm DB snatch, 45/35#
Pull-upsThursday Oct. 27, 2011
Power Clean singles for 15 minutes. Go heavy only if form is spot-on.
then:
100 Push-ups
75 Ring dips
50 Handstand push-ups
(partition however you like)Wednesday Oct. 26, 2011
10, two minute rounds of:
Run 200m
Sit-ups
Each round consists of 90 seconds of work and 30 seconds of rest. Start each round with a 200m run, then perform as many sit-ups as possible in the remainder of the 90 seconds, rest for 30 seconds and repeat. Score is total number of unanchored, soles of feet touching sit-ups.Tuesday Oct. 25, 2011
AMRAP in 8 minutes of:
10 Sumo deadlift highpull, 95#/65#
12 Push ups3 minute recovery, then:
AMRAP in 6 minutes of:
10 Wall ball shots
10 Box jumps, 24"/20"Monday Oct. 24, 2011
"CrossFit Total"
Take 10 minutes each with the following lifts to find your one-rep max:
Back squat
Shoulder press
Deadlift
(combine all 3 for total score)Saturday Oct. 22, 2011
7:30 a.m.
5 rounds for time:
15 Push presses 95/65lb
30 Sit-ups9:00 a.m.
"Heavy Nancy"
5 rounds for time of:
400m run
15 Overhead squats, 135#/95#Friday Oct. 21, 2011
"Lucy"
14 rounds for time of:
7 Wall ball shots, 20/14#
7 Walking lunges with plate OH, 45/25#
7 Box Jumps, 24/20"
7 Pull ups
7 Burpees
7 Double unders
7 Push ups6PM Superhero WOD
"Team Lucy"
In teams of 4 complete:
400 Walking lunges w/25# plate OH
300 Box jumps, 20"
200 Pull ups
100 DB Burpee ThrustersThursday Oct. 20, 2011
400m Run
30 Straight leg deadlifts 95/65
30 Walking lunges
800m Run
30 Straight leg deadlifts
30 Box jumps*
400m run
*land on box, jump down on other side, turn, repeat, each time you are on the box is a repWednesday Oct. 19, 2011
Complete 7 rounds for time of:
1 Power clean 155/105 lbs
3 Push or Split jerks
6 Pull-ups
9 Sit-ups (unanchored, soles of feet touching)Tuesday Oct. 18, 2011
21-15-9 rep rounds of:
Overhead squat, 95#/65#
Box jumps, 24"/20"
Push upsMonday Oct. 17, 2011
"Burp-Up"
AMRAP in 8 minutes of:
8 Burpees
8 Pull ups3 minute recovery, then:
Shoulder press, 3-3-3-3-3 repsSaturday Oct. 15, 2011
7:30 a.m.
Five rounds for time of:
7 Squat cleans, 155/115#
14 Kettlebell swings, 1.5/1 pood9:00 a.m.
"Adrienne"
For each of the following 4-minute rounds, begin with a 400m run and in the time remaining perform max reps of:
Round 1) Overhead squat, 95#/65#
Round 2) Pull ups
Round 3) Push press, 95#/65
Round 4) Burpees
Rest 1 minute between rounds; combine total # of reps from each round for total score
No gimmicks, no machines, just hardcore training
Call Noah at 309-5293 or email Eric Mackey at eric@wildcatcrossfit.com and we'll help you get started
New 1000 sq ft Oly floor
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