noah

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Posts by noah

February Full Moon Workout

February 6, 2012 - 10:29 pm

Posted in News | No comments

It’s on for tomorrow night. Tuesday, Feb 7 at 9:00 P.M.

The CrossFit Games Qualifiers

January 27, 2012 - 6:52 pm

Posted in News | No comments

Wildcat  CrossFit  will host and judge qualifier workouts each week during the “Open”. On five successive Saturdays beginning February 25, we will run an open gym from 2-4 pm for those who want to do the qualifying workouts. See details from the main-site below:
“The 2012 season starts on February 22 with the five-week, five-workout CrossFit [...]

Do not try to cut calories on this challenge

January 8, 2012 - 10:37 pm

Posted in News | No comments

Let your hunger mechanism heal. When you are “fat adapted” your hunger will be a reliable guide that will lead you to a lean body. During the first week or so though, you may be hungry a lot. You are becoming fat adapted, that is, your body is becoming efficient at accessing your bodyfat and [...]

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  • Workout of the Day

    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