0830 and 1645, Monday, 1 October 2012

warm up

Morning Met Con:

Sled push x 8
60 m sled push (to mailbox and back)
start with 15lbs on sled, increase sled weight by 15 lbs on each set

Afternoon Met Con:

Every minute on the minute for 12 minutes perform the following:

2 x 135lb snatch

3 rounds for time:
21  box jumps
15  walking lunges (75lbs)
9    toes to bar

TBD Sunday 30 September 2012

Warm up

Met con
500 m row
400 m run
50 air squats
40 sit up
30 push up
20 pull up

0830 and 1700 Friday, 28 September 2012

Warm Up

Morning Met Con:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Afternoon:

warm up

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

0830, Thursday, 27 September 2012

Warm up

Met Con:

5 mile run

0830, Wednesday, 26 September 2012

Warm up

5 x 5 back squat

Met Con:
5 rounnds for time
200 m with weight on back.
after each 100 m portion perform 10 push press

Tabata sit ups

0830 and TBD, TUESDAY, 25 SEPTEMBER 2012

WARM UP

Morning workout

5 x 5 snatch

3 mile fun run with balloons and candy!

Afternoon workout

5 x 5 OHS
5 x 5 push jerk
5 x 10 weighted pull ups

0830, Monday

Warm up

5 sets of 2 pull ups and 2 dips

Met Con:
5 min AMRAP of burpees :)

1145, Sunday, 23 September 2012

Warm up

Muscle up skill practice for 10 min

Every minute on the minute for 20 min
2 x hang clean
2 x push jerk
Both at 135lbs

0930, Saturday, 22 September 2012

Warm up

Speed and Skill work:
1000 m row for time
5 muscle ups
2 x 800 m run, 3 minute rest between rounds

Every minute on the minute for 15 minutes
3 Deadlift (250)
10x Double-unders

1400 and 1700, Friday, 20 September 2012

1400 Class:

Warm Up

20 minute AMRAP
200 m run
5 box jumps
5 sit ups
5 push ups

1700 class:

Warm Up

 3 x 10 ring dips (weighted if able)

Work one rep max clean and jerk
1 x 1 x 1

Squat     5 x 5 x 5 x 5 x 5
Deadlift  5 x 5 x 5 x 5 x 5
Press     5 x 5 x 5 x 5 x 5

FIGHT GONE BAD 2012

0830 and 1700, Wednesday, 19 September 2012

Warm Up

Met Con:
Two rounds of Fight Gone Bad!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 
The stations are:
 1.. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
2.. Sumo Deadlift High-Pull: 75 pounds (Reps)
3.. Box Jump: 20" box (Reps)
4.. Push Press: 75 pounds (Reps)
5.. Row: calories (Calories)

1700, Tuesday, 18 September 2012

Warm Up

Main Site WOD  www.crossfit.com

We do whatever they post....

0830 and 1700, Monday, 17 September 2012

Warm Up

Morning Met Con:

15 min AMRAP

10 San Bag get ups
10 box jumps
10 push press (50lbs)
80 m sprint

Afternoon Strength Program:

Every minute on the minute for 20 minutes perform
 2 x push jerk (115lbs) and 2 weighted pull ups (35lbs)

1400, Sunday, 16 September 2011

Warm Up

Partner WOD:

2 PERSON TEAMS, AMRAP 10 MIN:

• 40 KB Swings (1.5pd, 54#/1 pd, 36#)
• 30 Burpees
• 20 Pullups (Competitive: Chest to Bar Pullups, Social: Jumping pullups)
• 10 Squats (Competitive: Front Squats 135#/95#, Social: Air Squats)

One person working at a time. Score is total number of reps in 10 min

Time TBD, Saturday, 15 September 2012

Warm Up

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

0830 and 1700, Friday, 14 September 2012

Warm Up

Morning Met Con:
10 rounds for time
10 pull ups
10 walking lunges

Afternoon Met Con:

4 x 800m run (rest two minutes between sets)

0830 and 1730, Thursday, 13 September 2012

Warm up

Morning Strength:
5 x 5 pull up
5 x 5 press

Run 5k (run hard 1 min jog 1 min)

Afternoon strength:
5 x 5 squat
5 x 5 dead lift
5 x 5 ring dip

5 x 25 second hand stand hold

0830, Wednesday, 12 September 2012

Same WOD as 11 September.  Good luck!

Never Forget 9/11 WOD @ 1730

WARM UP

Met Con:
11 burpees (American Airlines Flight 11hit north tower)
9 rope climbs
11 air squats
175 sit ups (United Airlines Flight 175 hit south tower)
9 ring dips
11 air squats
77 push press (American Airlines Flight 77 hits Pentagon)
9 pull ups
11 air squats
93 Double Unders (United Airlines Flight 93 crashes in PA)
2977 lbs of Power Snatch (number of people who lost their lives in the towers)*** 

**Power snatch reps will be calculated prior to Met Con.  For example, 39 reps at 75lbs is approx 2977lbs.  If you use 95 lbs it would be 32 reps and so on.
sub 360 single unders for double unders

0830 and 1730, Monday, 10 September 2012

Warm Up

Morning Met Con:

5 rounds for time

15 squat cleans (95/65lbs)
20 sit ups
15 dips

Afternoon Workout

5 x 5 Front Squat
5 x 5 weighted pull up
5 x 5 OHS

4 x 400 m sprints to follow

1400 (2PM), Friday, 7 September 2012

Warm Up

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

1730, Thursday, 6 September 2012

Warm Up

Met Con:
5 rounds for time
5 deadlift 80% of your one rep max
21 x double unders (sub 3 singles for one double under)

1730, Wednesday, 4 September 2012

Warm up

5 x 5 of the following:

Squat

Press

Power clean

0830, Tuesday, 4 September 2012

PHILIPPIANS 4:13 ON THE SIDE, STRENGTHEN ME ON THE BACK, THE REST IS EASY TO SEE.  ARRIVE 17 SEPTEMBER 2012. 

$20 A PIECE, MESSAGE ME TO RESERVE YOURS.


Warm Up

Met Con:
"Cindy"
5 pull ups
10 push ups
15 air squats **
 As Many Rounds As Possible (AMRAP) in 20 Minutes

**if you can't do air squats sub sit ups for it. 

0900, Monday, 3 September 2012

Warm Up

Met Con:
5 rounds of
200 m farmers carry upon return, drop weight and sprint 200m.

Finish with tabata box jump