2012

WOD Monday December 31, 2012

Fran

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Pull-up

10 min max time to complete Fran

At the 10 min mark, everyone will take a 5 min rest before starting Diane:

Diane

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Handstand Push Up

 

Rest Day Sunday, December 30, 2012

 

not as filthy 45

For Time:

 45 Push-up (hand release)s

45 Pull-ups

45 Air Squats

45 Jumping Alternating Lunges

45 Tuck Jumps

 45 Double Unders

45 Sit-up (abmat)s 

 

WOD Friday December 28, 2012

2 rounds for time of:

12 Burpees

12 Thrusters, 115/75 lbs

12 Burpees

12 Power Snatches, 115/75 lbs

12 Burpees

12 Push Jerks, 115/75 lbs

12 Burpees

12 Hang Squat Cleans, 115/75 lbs

12 Burpees

12 Overhead Squats, 115/75 lbs

 Log Result

Movements

BURPEE THRUSTER POWER SNATCH PUSH JERK HANG SQUAT CLEAN OVERHEAD SQUAT

 

WOD Thursday, December 27, 2012

McGhee, A Hero WOD 

AMRAP in 30 mins of:

5 Deadlifts, 275/185 lbs

13 Push-ups

9 Box Jumps, 24/20 in

 Log  

WOD Wednesday, December 26, 2012

AMRAP in 20 mins of:

5 Chest to bar Pull-ups

10 Wall Balls, 20/14 lbs

15 Kettlebell Swings, 1.5/1.0 pood

 Log Results

WOD Tuesday, December 25, 2012

Closed for Christmas

WOD Monday December 24, 2012

Closed for Christmas holiday

Rest Day Sunday Decemer 23, 2012

WOD Saturday December 22, 2012

AMRAP in 20 mins of:

 5 Kettlebell Goblet Squats, 53/35 lbs

10 Kettlebell Reverse Lunges, 53/35 lbs

15 Kettlebell Swings, 53/35 lbs

20 Kettlebell Hot Potatoes, 53/35 lbs

30 yd Shuttle Run

 Log Result

Movements

KETTLEBELL GOBLET SQUAT KETTLEBELL REVERSE LUNGE KETTLEBELL SWING KETTLEBELL HOT POTATO SHUTTLE RUN

 

WOD Friday December 21, 2012

Every 1 min for 15 mins: Deadlifts and Broad Jump Squat Combos

Every 1 min for 15 mins do:

5 Deadlifts, 225/150 lbs

5 Broad Jump Squat Combos

Post shortest distance achieved during the 15 rounds.

 

WOD Thursday December 20, 2012

Chipper: Burpees, Sit-up (standard)s, Kettlebell Swings and 2 more

For time:

70 Burpees

60 Sit-ups (Abmat)

50 Kettlebell Swings, 1.5/1.0 pood

40 Pull-ups

30 Handstand Push Ups

BURPEE SIT-UP (STANDARD) KETTLEBELL SWING PULL-UP HANDSTAND PUSH UP

 

 

WOD Wednesday December 19, 2012

Clean 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets

Movements

CLEAN  

WOD Tuesday December 18, 2012

Double Unders, Burpee Box Jumps, Jumping Lunges, Ring Dips

For Time:

100 Double Unders

Then, 5 rounds...

10 burpee box jumps (24/20")

10 jumping lunges

10 ring dips  

Then,.

100 Double Unders

DOUBLE UNDER BURPEE BOX JUMP JUMPING ALTERNATING LUNGE RING DIP

 

WOD Monday December 17, 2012

Power Snatch to Overhead Squats, Barbell Overhead Walks, SumoDLHP

AMRAP in 20 mins of:

 5 Power Snatch to Overhead Squats 95/65 lbs

10 m Barbell Overhead Walk 95/65 lbs

 5 Sumo Deadlift High Pulls 95/65 lbs

POWER SNATCH TO OVERHEAD SQUAT BARBELL OVERHEAD WALK SUMO DEADLIFT HIGH PULL

 

WOD Saturday December 15, 2012

AMRAP 20 mins: Wall Climbs, Up Downs, Parallette Pass Throughs and GrassHoppers

AMRAP in 20 mins of:

 3 Wall Climbs

10 Up downs

5 Parallette Pass Throughs (forward + back = 1)

10 GrassHoppers (right + left = 1)

 

 For the wall climbs, toes and chest touch the ground to toes and chest touch the wall.

 For the up-downs, thighs touch the ground then stand up fully.

For the pass-throughs, the hips open at the front and back.

For the grasshoppers, the shin contacts the opposite forearm.

 

WOD Friday December 14, 2012

Front Squats, Broad Jumps 

EMOTM for 15 min

4 Front Squats (135#/95#) from the ground.

5 Max effort broad jumps

Record distance traveled after 5 jumps.

Score the shortest distance of the 15 rounds.

 

CrossFit Games Open 11.4

AMRAP in 10 mins of:

 60 Burpee (Bar Facing)s

30 Overhead Squats, 120/85 lbs

10 Muscle Ups

WOD Wednesday, 12.12.12

AMRAP in 12 mins of:

12 Kettlebell Swings, 24/16 kg

12 Box Jumps, 30/24 in

12 Wall Balls, 20/14 lbs, 10/9 ft

 

WOD Tuesday, December 11. 2012

"Paula Hero WOD 

5 rounds for time of:

 50 Double Unders

35 Knees To Elbows

 20 yd Overhead Walk, 185/120 lbs

 

WOD Monday, December 10, 2012

"Jackie"

For time:

1,000 m Row

50 Thrusters, 45/35 lb bar

30 Pull-ups

 

WOD Sunday, December 9, 2012

Rest Day

WOD Saturday, December 8, 2012

AMRAP in 20 mins of:

200 m Wall Ball Run, 20/14 lbs

5 Medicine Ball Pull Ups, 20/14 lbs

10 Burpee Wall balls, 20/14 lbs

20 Wall Ball Sit-ups, 20/14 lbs

10 Wall Balls, 20/14 lbs, 10/9 ft

 5 Broad Jump With Wall Balls, 20/14 lbs

 

 

WOD Friday, December 7, 2012

"Mary"

AMRAP in 20 min of:

5 Handstand push-ups

10 Pistols

15 Pull-ups

 

WOD Thursday, December 6, 2012

"Tabata"

Four rounds for total reps of:(each round is 4 min of 20 s with 10 s rest)

Double unders

Jumping lunges

Sit ups

Air squats

 

Fight Gone Bad

3 rounds, 1 min per station, of:

Wall Ball, 20 lbs, 10 ft

Sumo Deadlift High Pull, 75 lbs

Box Jump, 20 in

Push Press, 75 lbs

Row (calories)

Rest 1 min

 

 

 WOD Tuesday, December 4, 2012

 

Thruster 2-2-2-2-2-2-2

 

Use the heaviest weight you can for each

set. Rest as needed between sets.

 

 

WOD Monday, December 3, 2012

“The Terrific 20”

For time:
20 Wall ball shots, 14/20 lb ball
20 Sit-ups 
20 Box jump, 20/24" box
20 Push-ups
20 Cleans, 95/65 lb
20 Double-unders 
20 Thrusters, 26/35 lb pair
20 Pull-ups
20 Overhead squats, 95/65 lb
20 Kettlebell swings, 1.5/1.0 poods
20 Push press, 95/65 lb
20 Dips
20 Sumo deadlift high pulls, 95/65 lb
20 Burpees
20 Back squats, 135/95 lb
20 GHD sit-ups
20 Walking lunge steps
20 Deadlifts, 135/95 lb
20 Knees to elbows
20 Front squats, 135/95 lb

WOD Saturday, December 1, 2012

AMRAP in 20 mins of:

100 m Run

10 Pull-ups

20 Push-ups

30 yd Walking Lunge, 45/25 lbs

40 AbMat Sit-ups

50 Air Squats

 

WOD Friday, November 30, 2012

5 rounds for time of: 

40 Double Unders 
30 Box Jumps, 24/20 inch 
20 Kettlebell Swings 1.5/1.0 pood

 

WOD Thursday, November 29, 2012

CrossFit Games Open 11.1

AMRAP in 10 minutes of:

 30 Double-unders 
15 Power snatches, 75/55 lb

Rest 5 minutes then:

AMRepsAP in 5 min of:

"Surprise"

 

WOD Wednesday, November 28, 2012

AMRAP in 15 minutes of:

15 Chest-to-bar pull-ups

30 second Ring L-sit hold

 

WOD Tuesday, November 27, 2012

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

WOD Monday, November 26, 2012

21-15-9 reps for time of:

Overhead squats, 95/65 lb
Box jumps, 24/20" box

(Max time for above WOD is 10 min)

Rest 5 min before start of next WOD

21-15-9 reps for time of:

Power cleans, 95/65 lb

Wall balls, 20/14 lb ball

 

WOD Sunday, November 25, 2012

Rest Day

WOD Saturday, November 24, 2012

Five rounds for time of:


6 Parallettes pass-throughs
12 Kettlebell Thrusters, 53/35 lb
18 Grasshoppers
12 Kettlebell GTO, 53/35 lb
6 Pistols
60 yard Shuttle Sprint

 

WOD Friday, November 23, 2012

"Black Friday Surprise"

WOD Thursday, November 22, 2012

Rest Day  Happy Thanksgiving

 No Classes

WOD Wednesday, November 21, 2012

"Bradshaw"  A Hero WOD

10 rounds for time of:

3 Handstand push-ups

6 Deadlifts, 225/155 lb

12 Pull-ups

24 Double-unders

www.youtube.com/watch?v=xptzsY_EQNI

 

WOD Tuesday, November 20, 2012

CrossFit Games Open 11.3

AMRepsAP in 5 min of:

Squat clean and jerk, 165/110 lb

Then rest for 5-10 min then:

Power Snatch

3-3-2-2-2-1-1-1-1-1

 

WOD Monday, November 19, 2012

"Filthy Fifty"

For time: 
50 Box jumps 24 (inch box), 
50 Jumping pull-ups, 
50 Kettlebell swings (1 pood), 
Walking Lunge 50 steps, 
50 Knees to elbows, 
50 Push press (45 pounds), 
50 Back extensions, 
50 Wall ball shots (20 pound ball), 
50 Burpees, 
50 Double unders.

Watch the video:
www.youtube.com/watch?v=2utHH6NpMjw

WOD Sunday, November 18, 2012

Rest Day

WOD Saturday, November 17, 2012

Five rounds for time of:

50 feet Walking Lung carrying 45/25 lb plate overhead

21 Burpees

 

WOD Friday, November 16, 2012

AMRAP in 21 min of:

50 Double unders

21 Kettlebell swings, 53/35 lb

12 Push-ups

5 Pull-ups, chest-to-bar

 

WOD Thursday, November 15, 2012

CrossFit Games Open 11.5

AMRAP in 20 minutes of:

 5 Power cleans, 145/100 lb

10 Toes to bar

 15 Wall balls, 20/14 lb

www.youtube.com/watch?v=zE0DaqWDErw

WOD Wednesday, November 14, 2012

Snatch Balance

3-3-2-2-2-1-1-1-1-1 reps

media.crossfit.com/cf-video/CrossFit_WOD121110_RV_SnatchBalance_SD.mov

WOD Tuesday, November 13, 2012

AMRAP in 20 min of:

40 Double unders

20 Box jumps, 30/24 inch

10 Wall balls, 20/14 lb

 

WOD Monday, November 12, 2012

"The Seven" A Hero WOD

 

Seven rounds for time of:

 

7 Handstand push-ups

7 Thrusters, 135/95 lb

7 Knees to elbows

7 Deadlifts, 245/165 lb

7 Burpees

7 Kettlebell swings, 70/53 lb

7 Pull-ups

 

WOD Friday, November 9, 2012

Whole Life Challenge Final

AMRAP in 9 min of:

7 Kettlbell swings, 53/35 lb

7 Burpees

50 m shuttle run

This WOD will be run both Friday at 5:30 pm and Saturday at 9-11am.  The WOD will be ran every 20 min.  Please sign up for a specific time slot.  Pictures and measurements will be taken prior to the WOD for those participating in the WLC.

 

WOD Thursday,  November 8, 2012

AMRAP in 15 min of: 

5 Parallettes pass through

10 Jumping lunges

20 Grasshoppers

40 Double unders

400 m Run

 

WOD Wednesday, November 7, 2012

Two rounds for time of:

50 Pull ups

75 Sit ups

50 Overhead squats, 75/45 lb

75 Double unders

Watch the video:

http://media.crossfit.com/cf-video/CrossFit_WOD121028_Koslap_PullSitSquatDU.wmv

 

WOD Tuesday, November 6, 2012

CrossFit Games Open 11.2

AMRAP in 15 minutes of: 

9 Deadlifts (155/105 lbs) 
12 Push-ups 
15 Box jumps (24"/20”)

Video of WOD

http://pd.crossfit.com/games/video/Games2011_Open2_DemoPage.mov

Note:  The box jumps seen in this video are not the current standard.  

Your hips must now be fully extended before jumping off the box.

 

WOD Monday, November 5, 2012

Front Squat 1-10-1-20-1-30 reps

Watch the video to see how this is done.

media.crossfit.com/cf-video/CrossFit_WOD121105_Powell_FrontSquat_HD.mov

WOD Sunday, November 4, 2012

Rest Day

WOD Saturday, November 3, 2012

3 rounds for time of:

3 Wall climbs
6 Wall balls, 20/14 lb
9 Knees to elbows
12 Box jumps, 36/30 inch
15 Burpees
18 Kettlebell swings, 53/35 lb
21 Double unders
200 m Sprint

WOD FRIDAY, NOVEMBER 2, 2012