noah

Posts by noah

• Workout of the Day

  Saturday May 19, 2012
  7:30 a.m.
  25 Burpees, then:
  5 Rounds of:
  10 Front Squat 95/65#
  15 Pushups
  20 Walking Lunges w/45/25# plate overhead

  8:30 a.m.
  Mobility

  9:00 a.m.
  For time:
  30 Back squat, 135#/95#
  10 Shoulder to overhead, 135#/95#
  40 Double unders

  30 Front squat, 95#/65#
  10 Shoulder to overhead, 95#/65
  40 Double unders

  30 Overhead squat, 65#/45#
  10 Shoulder to overhead, 65#/45#
  40 Double unders

  Friday May 18, 2012
  "Isabel"
  30 Power Snatch, 135/95#

  Special 6 PM Superhero Team WOD:
  T.B.A.
  Costumes Encouraged

  Thursday May 17, 2012
  4 rounds for time:
  10 Squat snatch 95/65
  20 Push-ups

  Wednesday May 16, 2012
  2 rounds for time:
  15 TGU L 35/20lb
  15 TGU R 35/20
  30 Sit-ups

  Tuesday May 15, 2012
  Four rounds for time of:
  4 Deadlift, 275#/185#
  12 Toes to bar
  40 Double unders

  Monday May 14, 2012
  Five 2-minute rounds of:
  5 Burpees
  Max reps thrusters, 135#/95#

  rest 3 minutes between rounds;
  score cumulative thruster total

  Saturday May 12, 2012
  7:30 a.m.
  Buy-in
  3 rounds for time of:
  10 Box jumps
  10 Burpees
  recover, then
  Overhead squat
  5-5-5-5-5

  8:30 a.m.
  Mobility

  9:00 a.m.
  AMRAP in 8 minutes of:
  12 Hang power clean, 95#/65#
  200m run

  3 minute recovery, then...

  AMRAP in 6 minutes of:
  8 Hang power clean, 135#/95#
  15 squats

  3 minute recovery, then...

  AMRAP in 4 minutes of:
  4 Hang power clean, 155#/105#
  30 double unders

  Friday May 11, 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 reps from all 32 intervals.

  Thursday May 10, 2012
  For time
  3 rounds of:
  20 Pull-ups
  20 Burpees
  then
  Run 1 mile

  Wednesday May 9, 2012
  Clean and Jerk
  3-3-3-3-1-1-1

  Tuesday May 8, 2012
  4 Rounds for time of:
  400m run
  40 Double unders
  10 Front squat, 135#/95#

  Monday May 7, 2012
  Eight 2-minute rounds,
  alternating between:

  (rounds 1, 3, 5, and 7)
  200m run
  Max reps box jump, 24"/20"
  and
  (rounds 2, 4, 6, and 8)
  200m run
  Max reps power snatch, 75#/55#

  rest one minute between rounds;
  score cumulative total reps

  Saturday May 5, 2012
  FULL MOON 9:00pm
  TBA
  (just show up)

  7:30 a.m.
  5 rounds for time:
  20 yard Bear Crawl
  5 Deadlifts, 315/210#
  10 Burpees

  8:30 a.m.
  Mobility

  9:00 a.m.
  Squat clean, 3-3-3-1-1-1 reps

  Friday May 4, 2012
  AMRAP in 20 mins:
  Run 400 m
  40 Wall Ball Shots, 20/14#

  Thursday May 3, 2012
  15, 12, 9 reps of:
  RT Arm DB Thruster 50/35 lbs
  LT Arm DB Thruster 50/35 lbs
  HSPU

  Wednesday May 2, 2012
  400m run
  then
  10,9,8,7,6,...of:
  Pull-ups
  Push-ups
  Sit-ups
  then
  400m run

  Tuesday May 1, 2012
  Complete 5 cycles of the following:
  AMRAP in 3 minutes of:
  3 Power clean, 135#/95#
  6 Burpees
  9 KB swings, 52#/36#
  rest 1 minute between each cycle; score cumulative total of rounds completed

  Monday April 30, 2012
  AMRAP in 8 minutes of:
  8 Pull ups
  200m run

  3 minute recovery, then...

  AMRAP in 6 minutes of:
  8 Push press, 135#/95#
  20 Double unders

  Saturday, April 28, 2012
  7:30 a.m.
  3 Rounds for time of:
  20 Box Jumps 24/20"
  15 Burpees
  10 Overhead Squat 135/95#

  8:30 a.m.
  No Mobility Class This Week

  9:00 a.m.
  "Pizza/Pasta"
  4 rounds for time of:
  8 Thrusters, 135#/95#
  12 Floor wipers, 135#/95#
  30 Double unders

  Friday April 27, 2012
  10-9-8-7-6-5-4-3-2-1 reps of the triplet:
  Chest-to-Bar Pull ups
  Box Jumps, 30/24"
  Clapping pushups

  Thursday April 26, 2012
  Deadlifts
  5-5-5-5-1-1

  Wednesday April 25, 2012
  400m run
  then 10 rounds of:
  5 Pull-ups
  10 Squats
  15 Sit-ups
  then
  400m run

  Tuesday April 24, 2012
  "The Magnificent Sevens"
  7 rounds for time of:
  7 Power snatch, 95#/65#
  7 Snatch balance, 95#/65#
  7 Overhead squats, 95#/65#

  Monday April 23, 2012
  AMRAP in 8 minutes of:
  10 Toes to bar
  20 Overhead walking lunge, 45#/25#

  3 minute recovery, then...

  AMRAP in 6 minutes of:
  10 Pushups
  30 Double unders

  Saturday April 21, 2012
  7:30 a.m.
  For time:
  Run 400 meters
  21 Thrusters, 95/65#
  21 Pull-ups
  Run 300 meters
  15 Thrusters
  15 Pull-ups
  Run 200 meters
  9 Thrusters
  9 Pull-ups

  8:30 a.m.
  Mobility

  9:00 a.m.
  AMRAP in 6 minutes of:
  6 Power clean, 155#/105#
  8 Box jumps, 24"/20"

  then immediately after the AMRAP,

  3 rounds for time of:
  400m run
  5 Deadlift, 275#/195#
  30 Double unders

  Friday April 20, 2012
  For time:
  Run 800 meters
  10 rounds of the couplet:
  10 Handstand push-ups
  10 One legged squats (5 each leg)
  Run 800 meters

  Thursday April 19, 2012
  AMRAP in 15 min.
  7 Hang squat cleans 95/65
  7 Burpees (bar over, lateral)

  Wednesday April 18, 2012
  7 rounds for time:
  200m run
  10 push-ups
  20 sit-ups

  Tuesday April 17, 2012
  Shoulder press, 5-5-5-5-5
  Push press, 3-3-3-3-3
  Jerk, 1-1-1-1-1

  Monday April 16, 2012
  AMRAP in 8 minutes of:
  8 Pull ups
  30 Double-unders

  2 minute recovery, then:

  Front squat, 3-3-3-3-3 reps

  Saturday April 14, 2012
  7:30 AM
  2 Rounds for time:
  20 Burpees
  15 G.T.O. 95/65#
  15 Pull-ups
  10 Burpees

  8:30 AM
  Mobility

  9:00 AM
  Dumbell Medley
  5 rounds of:
  5 DL
  5 Squat clean
  5 Push-press
  5 Front squat
  go heavier each round, rest to full recovery between rounds

  Friday April 13, 2012
  For Time:
  15 Squat Snatch 75/55#
  10 Pull ups
  10 Dips
  20 Box jumps-24/20"
  20 Power snatch 75/55#
  30 Clapping pushups
  30 Kettlebell swings 1.5/1 pood
  25 Overhead Squat 75/55#
  400 m Run

  Thursday April 12, 2012
  For time:
  100 Walking lunges
  100 Box jumps 24/20
  200 Double unders
  partition as desired

  Wednesday April 11, 2012
  For time:
  Run 800 meters
  then
  10 rounds of the couplet:
  Pull-up, 10 reps
  Push-ups, 10 reps
  then
  Run 800 meters

  Tuesday April 10, 2012
  "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

  Monday April 9, 2012
  Complete 5 cycles of the following:
  AMRAP in 3 minutes of:
  3 Push press, 135#/95#
  6 Front squat, 135#/95#
  9 KB swings, 54#/36#
  Rest one minute between AMRAP cycles; score cumulative total of rounds completed

  Saturday April 7, 2012
  7:30 a.m.
  30 Squat Clean and Jerks, 155/105#

  8:30 a.m.
  Mobility with Eric

  9:00 a.m.
  AMRAP in 8 minutes of:
  8 Toes to bar
  12 squats

  then immediately following the AMRAP:

  3 rounds for time of:
  12 Hang power clean, 135#/95#
  30 Double unders

  Friday April 6th, 2012
  "Randy"
  For time:
  75 Power Snatches, 75/55#

  Thursday April 5th, 2012
  AMRAP in 20 min of
  5 Pull-ups
  10 Sit-ups
  15 Box jumps 24/20

  Wednesday April 4th, 2012
  75 KB swings 1.5/1 pood
  800m weighted run 45/25 plate
  Single arm DB squat snatch 25R,25L 40/25lb

  Tuesday April 3rd, 2012
  Shoulder press, 5-5-5-5-5 reps
  Front squat, 3-3-3-3-3 reps

  Monday April 2nd, 2012
  AMRAP in 8 minutes of:
  10 Toes to bar
  30 Double unders

  3 minute recovery, then...

  AMRAP in 6 minutes of:
  10 Box jumps, 24"/20"
  10 Kettlebell swings, 52#/36#

  Saturday March 31, 2012
  7:30 a.m.
  "Diane"
  21-15-9 reps of:
  Deadlift, 225/150#
  Handstand push-ups

  8:30 a.m.
  Mobility

  9:00 a.m.
  "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 run

  Friday March 30, 2012
  "Del"

  For Time:
  25 Burpees
  Run 400 meters with a 20/14# medicine ball
  25 Weighted pull-ups with a 20/15# dumbbell
  Run 400 meters with a 20/14# medicine ball
  25 Handstand push-ups
  Run 400 meters with a 20/14# medicine ball
  25 Chest-to-bar pull-ups
  Run 400 meters with a 20/14# medicine ball
  25 Burpees

  Thursday March 29, 2012
  "The Bear"
  5 rounds of seven reps each
  One rep is
  Power Clean, Front Squat, Push-Press, Back Squat, Push-Press
  Work up to your max. Rest as needed between rounds.

  Wednesday March 28, 2012
  7 rounds for time of:
  10 pull-ups
  10 push-ups
  10 sit-ups

  Tuesday March 27, 2012
  AMRAP in 8 minutes of:
  10 Deadlift, 165#/115#
  10 Box jumps, 24"/20"

  3 minute recovery, then...

  AMRAP in 6 minutes of:
  10 Push press, 95#/65#
  30 Double unders

  Monday March 26, 2012
  "Nancy"
  5 rounds for time of:
  400m run
  15 Overhead squats, 95#/65#

  Saturday March 24, 2012
  7:30 a.m.
  "Fran"
  21-15-9 rep rounds of:
  Thrusters, 95#/65#
  Pull-ups

  8:30 a.m.
  Mobility

  9:00 a.m.
  AMRAP in 8 minutes of:
  12 Hang power clean, 95#/65#
  200m run

  3 minute recovery, then...

  AMRAP in 6 minutes of:
  8 Hang power clean, 135#/95#
  15 squats

  3 minute recovery, then...

  AMRAP in 4 minutes of:
  4 Hang power clean, 155#/105#
  30 double unders

  Friday March 23, 2012
  "Jack"
  AMRAP in 20 min:
  10 Push Press, 115/75#
  10 Kettlebell Swings, 35/26#
  10 Box Jumps, 24/20"

  Thursday March 22, 2012
  AMRAP in 15 min:
  15 hand release push-ups
  10 Hang power snatches 75/45
  30 Double unders

  Wednesday March 21, 2012
  8, two min rounds of:
  12 KB swings 1.5/1 pood
  8 box jumps 24/20
  Sit-ups, max reps
  (Each round consists of 90 sec of work and 30 sec of rest. Complete the swings and jumps then do as many butterfly sit-ups as possible in the remaining time. Score is total sit-ups.)

  Tuesday March 20, 2012
  Shoulder press, 5-5-5-5-5 reps
  Push press, 3-3-3-3-3 reps
  Jerk, 1-1-1-1-1 reps

  Monday March 19, 2012
  4 Rounds for time of:
  7 Hang power clean, 135#/95#
  12 Pull ups
  400m run

  Saturday March 17, 2012
  7:30 a.m.
  5 Rounds for time:
  7 DB squat clean thrusters, 35/20#
  10 Pull-ups

  8:30 a.m.
  Mobility w/ Kevin

  9:00 a.m.
  10-9-8-7-6-5-4-3-2- and 1-rep
  rounds of:
  Power clean, 75% bodyweight
  Pull ups

  Friday March 16, 2012
  "Michael"
  3 rounds for time of:
  Run 800 meters
  50 Back Extensions/Supermans
  50 Sit-ups

  Thursday March 15, 2012
  Complete 7 rounds:
  3 Hang power snatches
  3 Snatch balances
  3 OH squats
  *Do not drop the weight, do not set it down. 
  *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.Pay up at end
  *Rest 120 seconds between sets.
  *Work up to the heaviest weight possible.

  Wednesday March 14, 2012
  4 rounds for time:
  15 KB swings 1.5/1 pood
  15 Burpees
  15 Pull-ups

  Tuesday March 13, 2012
  Deadlift, 5-5-5-5-5 reps

  Monday March 12, 2012
  AMRAP in 8 minutes of:
  8 Snatch balance, 95#/65#
  10 Push ups

  3 minute recovery, then...

  AMRAP in 6 minutes of:
  10 KB swings, 52#/36#
  20 Double unders

  Saturday March 10, 2012
  7:30 a.m.
  5min max rep kb swings, 53/35lbs
  rest 3 min, then...
  4 rounds for time:
  Run 400m
  50 squats

  8:30 a.m.
  Mobility

  9:00 a.m.
  4 rounds for time of:
  10 DB Thrusters, 45#/30#
  12 Push ups
  30 Double unders

  2:00 PM
  Special CrossFit Open - Open Gym
  WOD 12.3

  Friday March 9, 2012
  "Grace"
  30 Ground to Overhead, 135/95#

  Thursday March 8, 2012
  Runs:
  400m with 45/25# plate
  rest 2 min
  800m with 25/15# plate
  rest 2 min
  1 mile
  post total time

  Wednesday March 7, 2012
  10 OH squats 135/95
  1 Box jump 36/30
  9 OH squats
  2 Box jumps
  etc.
  then
  100 Hand release push-ups

  Tuesday March 6, 2012
  Jerk, 3-3-3-3-3-3-3 reps
  (can be push jerk or split jerk)

  Monday March 5, 2012
  AMRAP in 8 minutes of:
  8 Power cleans, 135#/95#
  30 Double-unders

  3 minute recovery, then...

  AMRAP in 6 minutes of:
  8 Front squats, 135#/95#
  10 push ups

  Saturday March 3, 2012
  7:30 a.m.
  Three rounds for time of:
  Run 400 meters
  20 Wallball shots, 20/14#
  10 Pull-ups

  8:30 a.m.
  Mobility

  9:00 a.m.
  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 round

  Friday March 2, 2012
  For time:
  25 Handstand push-ups
  50 Toes-to-bar
  Run 800 meters
  75 pound Push press, 75 reps
  150 Double-unders

  Thursday March 1, 2012
  21-18-15-12-9-6-3
  KB swing 1.5/1 pood
  Handstand push-ups
  (Rx'd is Handstand push-ups. If you reach failure in the handstand push-ups, switch to a regular, hand-release push-up. If you can't do handstand push-ups, do hand release push-ups from the start.)

  Wednesday Feb. 29, 2012
  4 Rounds for time of:
  15 Snatches 95/65
  20 Sit-ups
  200m Run
  (Go as light as needed to get full range on the snatches, these are not power snatches)

  Tuesday Feb. 28, 2012
  10-9-8-7-6-5-4-3-2-1 rep rounds of:
  Hang power clean, 135#/95#
  Box jumps, 24"/20"
  Pull ups

  Monday Feb. 27, 2012
  For time:
  100 Burpees
  JUST KIDDING!!!!

  Shoulder press, 5-5-5-5-5 reps
  (no burpees)

  Saturday Feb. 25, 2012
  7:30 a.m.
  Five Rounds for time:
  Run 200 meters
  15 Power Snatch, 75/55#

  8:30 a.m.
  Mobility

  9:00 a.m.
  5 rounds for time of:
  4 Power clean, 155#/105#
  4 Push jerk, 155#/105#
  400m run

  2:00-4:00 p.m.
  Special Open Gym, CF OPEN 12.1
  7 min of Burpees...AKA the WOD everybody's been talking about all week.

  Friday Feb. 24, 2012
  "Just Breathe"
  4 Rounds for time of:
  21 Kettlebell Swings, 54/35#
  50 Double Unders

  Thursday Feb. 23, 2012
  Deadlifts
  5-5-5-5-1-1-1

  Wednesday Feb. 22, 2012
  3 rounds for time of:
  200m OH carry 45/25 plate
  20 chest to bar pull-ups
  30 sit-ups

  Tuesday 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 bar

  Saturday Feb. 18, 2012
  7:30 a.m.
  21-15-9 reps for time of:
  Power cleans, 115/85
  Thrusters, 115/85

  8:30 a.m.
  Mobility w/ Kevin

  9:00 a.m.
  "The Owl"
  For time:
  40 Burpees
  20 Deadlift @ 150% bodyweight
  1600m run

  Friday 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 pood

  Tuesday 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 ups

  Monday Feb. 13, 2012
  "Pizza/Pasta"
  4 rounds for time of:
  8 Thrusters, 135#/95#
  12 Floor wipers, 135#/95#
  30 Double unders

  Saturday 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 m

  8:30 a.m.
  Mobility with Kevin

  9:00 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 Grasshoppers

  Wednesday 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 last

  Tuesday 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 Burpees

  Saturday 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 burpees

  8:30 a.m.
  Mobility with Kevin

  9:00 a.m.
  "Heavy Nancy"
  5 rounds for time of:
  400m run
  15 Overhead squat, 135#/95#

  11:00 a.m. Skills Practice
  The Snatch

  Friday Feb. 3, 2012
  10,9,8,7,6,5,4,3,2,1 rep rounds of:
  Power Cleans, 75% Body weight
  Pull ups

  Thursday Feb. 2, 2012
  Squat cleans 3-3-3-3
  Clean and Jerk 1-1-1-1

  Wednesday 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 reps

  Monday 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-ups

  8:30 a.m.
  Mobility WOD

  9:00 a.m.
  5 rounds for time of:
  5 Overhead squat, 135#/95#
  10 Toes to bar
  30 Double unders

  11:00 a.m. Skills Practice
  Snatch practice

  Friday 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 1.5/1pood

  Wednesday Jan. 25, 2012
  AMRAP in 15 min:
  10 hand release push-ups
  10 pull-ups
  Run 200m

  Tuesday 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 ups

  2 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-bar

  8:30 a.m.
  Mobility with Noah

  9:00 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-ups

  Tuesday, 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 run

  Monday, 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 Burpees

  Saturday, Jan. 14, 2012
  7:30 a.m.
  3 rounds for time of:
  15 Power Cleans, 135/95#
  15 Burpees

  8:30 a.m.
  Mobility with Kevin

  9:00 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 run

  11:00 a.m. Skills Practice
  Squat clean

  Friday, Jan. 13, 2012
  5 rounds for time;
  5 Deadlifts 225/185lb
  30 Double unders
  200m run

  Thursday, 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 reps

  Wednesday. 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 ups

  Tuesday Jan. 10, 2012
  AMRAP in 8 minutes of:
  8 Power snatch, 95#/65#
  8 Pull ups

  3 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 plate

  Monday Jan. 9, 2012
  Front squat, 5-5-5-5-5 reps

  Saturday Jan. 7, 2012
  7:30 a.m.
  Ten rounds for time of:
  15 Deadlifts, 135/95#
  15 push-ups

  8:30 a.m.
  Mobility with Kevin

  9:00 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 dips

  11:00 a.m. Skills Practice
  Snatch skills transfer exercises

  Friday Jan. 6, 2012
  "Fran"
  21-15-9 rep rounds of:
  Thrusters 95/65#
  Pull ups

  Thursday 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-unders

  Tuesday Jan. 3, 2012
  Split jerk, 3-3-3-3-3-3-3 reps

  Monday 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 Kevin

  9:00 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 clean

  Friday Dec. 30, 2011
  "Annie".
  50-40-30-20 and 10 rep rounds of:
  Double-unders.
  Sit-ups

  Thursday 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 20/14lbs

  Tuesday 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 ups

  Monday Dec. 26, 2011
  Five 2-minute rounds of:
  5 Burpees
  Max reps thrusters, 135#/95#
  rest 3 minutes between rounds;
  record total thrusters

  Saturday Dec. 24, 2011
  7:30 a.m.
  Deadlift 3-3-3-3-3

  8:30 a.m.
  Mobility with Kevin

  9:00 a.m.
  Shoulder press, 3-3-3-3-3 reps
  Front squat, 3-3-3-3-3 reps

  11:00 a.m. Skills Practice
  Skill transfer exercises: Snatch

  Friday Dec. 23, 2011
  AMRAP in 15 min:
  15 Hang power snatches 75/45
  15 Double unders
  15 Sit-ups

  Thursday Dec. 22, 2011
  40 Burpees
  400m Run
  30 Push-ups
  400m Run
  20 Ring dips
  400m Run
  10 handstand push-ups

  Wednesday 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 bar

  3 minute recovery, then...

  AMRAP in 6 minutes of:
  10 Box jumps, 24"/20"
  10 Push ups

  Saturday Dec. 17, 2011
  7:30 a.m.
  Five rounds for time of:
  20 Pull-ups
  30 Kettlebell swings, 1.5 pood
  40 Double-unders

  8:30 a.m. Mobility with Kevin
  Pain Ball - Shoulder

  9:00 a.m.
  Deadlift 5-5-5-3-3-3 reps

  11:00 a.m. Skills Practice
  Skill transfer exercises - hang squat clean & getting the hip open

  Friday 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 ups

  Thursday 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 reps

  Monday 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 chain

  9:00 a.m.
  Shoulder press, 1-1-1-1-1 reps
  Push press, 3-3-3-3-3 reps
  Jerk, 5-5-5-5-5 reps

  11:00 a.m. Skills Practice
  Skill transfer exercises for the Snatch: power snatch & snatch balance

  Friday 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 minute

  Thursday 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-ups

  Tuesday Dec. 6, 2011
  21-15-9 rep rounds of:
  Deadlift, 225#/155#
  Ring dips
  Toes to bar

  Monday 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 ups

  Saturday 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 ups

  8:30 a.m. Mobility with Kevin
  Dip position/Snatch pull position

  9:00 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 run

  11:00 a.m. Skills Practice
  Double-unders
  Kipping pull up practice redux

  Friday 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 ups

  Thursday 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 200m

  Tuesday Nov. 29, 2011
  4 rounds for time of:
  10 DB Thrusters, 45#/30#
  12 Burpees
  15 Sit ups

  Monday 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 ups

  8:30 a.m.
  Mobility with Eric
  Opening the hip

  9:00 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 run

  11:00 a.m. Skills Practice
  Kipping pull ups

  Friday 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 Jerks

  Wednesday 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 unders

  Monday Nov. 21, 2011
  Deadlift, 3-3-3-3-3 reps

  Saturday Nov. 19, 2011
  7:30 a.m.
  "Angie"
  For time:
  100 Pull ups
  100 Pushups
  100 Situps
  100 Squats

  8:30
  Mobility with Calvin

  9:00
  "Pizza/Pasta"
  4 rounds for time of:
  8 Thrusters, 135#/95#
  12 Floor wipers, 135#/95#
  30 Double unders

  11:00 Skills Practice
  Squat cleans

  Friday Nov. 18, 2011
  Two rounds for time:
  20 Burpees
  15 Ground to Overhead, 95/65
  15 Pullups
  10 Burpees

  Thursday Nov. 17, 2011
  7 rounds for time:
  10 OH Squats 65/45
  10 KB/DB swings 50/35
  10 SDHP 65/45

  Wednesday 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 ups

  Monday Nov. 14, 2011
  Front squat, 3-3-3-3-3 reps
  Shoulder press, 3-3-3-3-3 reps

  Saturday Nov.12, 2011
  7:30 a.m.
  "Helen"
  Three rounds for time:
  Run 400 meters
  21 Kettlebell Swings, 55#/36#
  12 Pull-ups

  8:30 a.m. Mobility with Kevin
  Ankle, heel cords & lower leg

  9:00 a.m.
  10, 9, 8, 7, 6, 5, 4, 3, 2, and 1-
  rep rounds of:
  Power clean, 75% of bodyweight
  Pull ups

  11:00 a.m. Skills Practice
  Skill transfer exercises:
  Power snatch & Snatch balance

  Friday 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 dumbells

  Full Moon WOD @ 9:00 PM
  10-9-8-7...reps of:
  Burpees
  Sit-ups
  Pull-ups
  Box jumps

  Wednesday Nov. 9, 2011
  3 Rounds for time:
  15 Hang power snatch 95/65
  10 Floor sweepers (right+left=1)
  then
  Weighted Pull-up
  1-1-1-1-1

  Tuesday 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 unders

  Monday 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 Unders

  8:30 a.m.
  Mobility with Kevin

  9:00 a.m.
  7 Rounds for time of:
  7 Power snatch, 95#/65#
  7 Snatch balance, 95#/65#
  7 Overhead squat, 95#/65

  11:00 a.m.
  Skills Practice

  Friday Nov. 4, 2011
  5 Rounds for time:
  15 Burpees
  15 Knees to Elbows
  400m Run

  Thursday 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#plate

  Tuesday 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 round

  Monday Oct. 31, 2011
  AMRAP in 8 minutes of:
  10 Push press, 95#/65#
  8 Toes to bar

  3 minute recovery, then...

  AMRAP in 6 minutes of:
  10 Box jumps, 24"/20"
  10 Push ups

  Saturday Oct. 29, 2011
  7:30 a.m.

  2010 Northwest Regional Event 1

  Three rounds for time of:
  10 Overhead Squats, 135/95
  50 Double-unders

  9:00 a.m.
  "The Owl"
  For time:
  40 Burpees
  20 Deadlift @ 150% bodyweight
  1600m run

  Friday Oct. 28, 2011
  21-15 and 9 rep rounds of:
  Left-arm DB snatch, 45/35#
  Right-arm DB snatch, 45/35#
  Pull-ups

  Thursday 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 ups

  3 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-ups

  9:00 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 ups

  6PM 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 Thrusters

  Thursday 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 rep

  Wednesday 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 ups

  Monday Oct. 17, 2011
  "Burp-Up"
  AMRAP in 8 minutes of:
  8 Burpees
  8 Pull ups

  3 minute recovery, then:
  Shoulder press, 3-3-3-3-3 reps

  Saturday Oct. 15, 2011
  7:30 a.m.
  Five rounds for time of:
  7 Squat cleans, 155/115#
  14 Kettlebell swings, 1.5/1 pood

  9:00 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

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