WOD 4-25-11

Strength:
5x3 Bench

WOD:

"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.

Post total reps from all 32 intervals to comments.

WOD 4-20-11

21-15-9
KB swings
Supine Ring Rows
Ring Dips
Knees to Elbows

WOD 4-19-11

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments

WOD 4-18-11

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WOD:

"Hammer"

Five rounds, each for time, of:

135 pound Power clean, 5 reps

135 pound Front squat, 10 reps

135 pound Jerk, 5 reps

20 Pull-ups

Rest 90 seconds

Post time of each round to comments

WOD 4-15-11

Strength:

5x5 Dead-lift

WOD:

"Lynne"

5 Rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds

WOD 4-14-11

WOD:

Crossfit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of

60 Bar-facing burpees

120 pound Overhead squat, 30 reps

10 Muscle-ups

WOD 4-12-11

Strength:

Strict Pull Ups 3 x max reps

GHD Back Extensions 3 x 12

WOD:

3 Rounds for time of:

5 Squat cleans 135 lbs

Wheel barrel

10 Push ups

10 V-ups or 15 Sit ups

Wheel barrel

WOD 4-11-11

5 Rounds for time of:

5 Muscle ups

10 Max height box jumps

20 Kettle bell swings

WOD 4-8-11

Rest Day!!!

WOD 4-7-11

Strength:

5x5 Squat

WOD:

21, 15, 9

Pull ups

Kettle-bell swings

Supine ring rows

Knees to elbows

WOD 4-6-11

Strength:

5x5 Pull Ups

WOD:

AMR&RAP in 5 minutes of

165 lbs Squat clean

165 lbs Jerks

WOD 4-5-11

Strength:

5x3 Push Press

WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

WOD 4-3-11

Strength:

5x5 Squat

WOD:

21, 15, 9

Supine Ring Rows

Pull Ups

Box Jumps

Knees to Elbows

WOD 3-30-11

Strength 5x3 Cleans

DWOD

3 rounds for time

20 lunges with 70lb barbell on back

30 box jumps

20 kettle bell swings

5 handstand pushups

WOD 3-28-11 "Crossfit Total"

CFT
1RM of Squat, Deadlift, and Press

Compare to 10-17-10

WOD 03-24-2011 "Elizabeth"

Even though he probably won't see this... Happy Birthday Michael!!!

Strength:

5x5 Press

WOD:

Elizabeth

21, 15, 9

135 lbs Cleans

Ring Dips

WOD 03-22-2011

Strength:

5x5 Deadlift

WOD:

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

WOD 03-21-2011

Strength:

5x5 Bench

WOD:

135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

WOD 3-13-11

Strength: 5x5 Squat

WOD
7 rounds
10 Wall balls 20lbs
10 pullups

WOD 03-09-2011

WOD
AMRAP 12 minutes
3 reps 185 bench
5 reps 225 back squat

Run a mile to cool down

Workout is at 6:30 in the garage.

WOD 03-08-2011

Strength:
5x5 deadlift

WOD
50 double unders
50 pullups
50 kb swings
50 dips
50 burpees
50 knees to elbows
50 air squats

WOD 03-7-2011

Strength:

5x5 Bench

WOD:

Fran:

21, 15, 9

95 lbs Thrusters

Pull ups

WOD 03-04-11

Strength:
Press: 5x5

WOD:
5 rounds
20 Squats 135lbs
20 yrd handstand walk

WOD 03-02-11

Strength:
Bench 5x5

WOD:
21-15-9
Pullups
Dips
Double Unders

WOD 03-02-11

Strength: 5x5 deadlift

WOD:
3 rounds
Run 400 meters
15 Squat Snatches 75lbs
9 handstand pushups

WOD 03-1-2011

"McCluskey"

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

WOD 02-28-2011

Strength:

Squat

WOD:

21, 15,9

Pull ups

Wall balls

Kettle bell swings

WOD 02-27-2011

Strength:

4x5 Bench

WOD:

10 Rounds for time of:

1 Deadlift 75% 1 RM

20 yards farmer carry 200 lbs

WOD 02-26-2011

21-15-9

95 lbs Sumo deadlift high-pull

95 lbs Front squat

WOD 02-23-2011

Strength:

5x5 Squat

WOD:

21-15-9

Kettlebell swings

Ring push ups

Pull ups

WOD 02-22-2011

Strength:

5x5 Bench

WOD:

21-15-9

Supine ring rows

Kettlebell swings

Knees to elbows

WOD 02-21-2011

Strength:

3x5 Squat

3x5 Press

WOD:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

WOD 02-18-2011

Strength:

5x5 Deadlifts

WOD:

"Kelly"

Five rounds for time of:
Run 500 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

WOD 02-17-2011

Strength:

Work on Squats and Bench

WOD:

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

WOD 02-16-2011

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

WoD 02-15-2011

Five rounds of:
5 Deadlifts
5 Hang cleans
5 Push presses
5 Squats

Increase the load each round. Rest as necessary between rounds.

WOD 02-14-2011

Strength: 5x5 Squat

WOD:

7 rounds for time:
3 Clean and Jerks 135lbs
3 Pull Ups
6 Push Ups
9 Box Jumps 20" box

Compare to 11-13-10

WOD 02-08-11 "Ledesma"

WOD "Ledesma"
AMRAP 20 minutes
5 parallette handstand push-ups
10 toes through rings
15 medicine ball cleans, 20lbs

WOD 02-7-2011

Strength

5x5 Squat

WOD
9 hang power clean (135 lbs)
15 pull ups
15 burpees
6 hang power clean (135 lbs)
12 pull ups
12 burpees
3 hang power clean (135 lbs)
9 pull ups
9 burpees

WOD 02-6-2011

"Karen"

For time:
150 Wallball shots, 20 pound ball

WOD 02-3-2011

Diane:

21-15-9

225 lbs Deadlifts

Handstand Pushups

WOD 02-2-2011

21-15-9

75 lbs snatch

Ring Dips

Knees to elbows

WOD 01-30-2011 "Holbrook"

Strength - 5x5 squat

WOD
10 rounds each for time
5 thursters 115lbs
10 pullups
100 meter sprint
rest 1 minute between rounds

WOD 01-29-2011

50 Box Jumps
5 Rope Climbs
50 KB Swings
50 situps
40 Power Cleans 95#
800 Meter Run
50 Super Mans/ Goodmornings with bar

01-27-11 "Linda"

3 Bars of Death!
10-9-8-7-6-5-4-3-2-1
1.5 BW Deadlift
BW Bench
.75 BW Clean

WOD 01-26-11 "Joy"

Rest Day!

01-25-2011

WOD
3 rounds
12 muscle ups
75 squats

01-24-2011

Strength - 5x5 Front Squat

WOD
5 rounds
7 deadlift
12 wallball shots
15 situps/v-ups

01-22-2010 "Fit Test 1"

Strength - 5x5 deadlift

WOD - Fit Test 1
Max weight Bench x Max Rep Pullups = Score

http://www.crossfit.com/journal/library/08_03_How_Fit_Are_You.pdf

01-21-2010

Strength - 5x5 Squat

WOD
21-15-9
Pullups
Dips
KB Swings

WOD 01-20-11

Strength:

3x5 Bench

3x5 Weighted Pullups

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*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.

Post number of total drops and weight of dumbbell used to comments.

WOD 01-19-11

Strength

5x5 squat

WOD:

5 Rounds For Time

7 supine ring rows

7 knees to elbows

10 box jumps

10 kettle bell swings

WOD 01-16-11 "Cindy"

Strength

5x5 Press

WOD "Cindy"

AMRAP 20

5 pullups

10 pushups

15 squats

WOD 01-15-11

Strength
5x5 Squat

WOD
AMRAP 20
6 Deadlifts 220 lbs
7 burpee pullups
10 kb swings 1.5 pood
200 meter run

01-11-2011

Strength: 5x5 Squat

WOD
3 rounds for time
12 Pullups
30 Wallball Shots
12 Handstand Pushups
15 Power Cleans 135lbs

01-10-2010 "Grace"

Strength - 5x5 Weighted Pullups

WOD - Grace
30 Clean and Jerks 135 lbs for time

01-05-2011 "Fran"

Fran
21-15-9
95lb Thrusters
Pullups

01-04-2011

3 rounds
Run 0.33 miles
15 OH Squats 70lbs
21 Pullups

WOD 12-24-2010 "DT"

WOD "DT"
5 Rounds
12 Deadlifts 155lbs
9 Cleans 155lbs
6 Push Jerks 155lbs

WOD 12-23-2010 "Joy"

Rest Day!

WOD 12-22-2010

Work on checking off athletic levels.

WOD 12-21-2010

15 minute AMRAP
10 Supine Ring Pull Ups
10 True Push Ups

WOD 12-20-2010

5x3 Back Squat

WOD 12-19-2010 "NUTTS"

Strength - Back squat

WOD

For Time:

10 Handstand pushups

250lb Deadlift 15 reps

25 Box Jumps

50 Pull-ups

100 Wall Balls

200 Double-unders

Run 400 meters carrying 45lb plate

Post time and weight to comments.

WOD 12-18-2010

Strength
5x3 Power Clean

WOD
10 Pullups
10 Ring Dips
15 OH Squat 95/65

WOD 12-16-2010 "Joy"

Rest Day!

WOD 12-15-2010 "Badger"

DWOD "Badger"
3 rounds for time
30 Squat Clean 95lbs
30 Pull-ups
800 meter run

WOD 12-14-2010

Strength
Deadlift - 5RM

DWOD
3 Rounds
10 Deadlifts
30 Knees to Elbows

WOD 12-13-2010 "Elizabeth"

Strength
3x5 Squat
3x5 Push Press

DWOD "Elizabeth"
21-15-9
135lb Clean
Ring Dip

WOD 12-12-2010 "Lynne"

5 Rounds for Max Reps
Body Weight Bench
Pullups

WOD 12-11-2010 "Joy"

Rest Day!

WOD 12-10-2010

Strength "Crossfit Football Total"
1RM Power Clean
1RM Squat
1RM Bench
1RM Deadlift

DWOD
50 Box Jumps
50 Jumping Pullups
50 Steps Walking Lunges
50 Knees to Elbows
50 Push Press - 45lbs
50 Wall Balls
50 Burpees
50 Double Unders

WOD 12-09-2010 "Annie"

Strength
Bench - 5x5
OH Squat - 5x5

DWOD "Annie"
50-40-30-20-10
Double Unders
Sit Ups

WOD 12-08-2010

Strength
Ring Dips 5 x max reps
Sumo Deadlift highpull 5 x 5

DWOD
3 rounds
Run 400 meters
15 pullups
50 squats
15 pullups

WOD 12-07-2010

Strength
8x2 power snatch

DWOD
Deadlift 2-2-2-2-2-2-2-2-2-2

WOD 12-06-2010

Strength

Squat 3x5 (add 5 lbs to last workout)

Press 3x5 (add 5 lbs to last workout)

DWOD

21-18-15-12-9

115lb Power Snatch

wall ball shot

knees to elbows

WOD 12-05-2010

Strength
5x5 Weighted Pullups

DWOD
1 RM Clean
1 RM OH Squat
1 RM Bench

WOD 12-04-2010 "Joy"

Rest Day!

WOD 12-03-2010 "Thompson"

Strength

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)

DWOD

"Thompson"
10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.

WOD 12-02-2010

STRENGTH:

3x5 Bench Press

3 rounds Strict Pull Ups Max Reps

WOD:

Run 1600m (1 mile)

Rest 3 minutes

Run 1200m (3/4 mile)

Rest 2 minutes

Run 800m (1/2 mile)

Rest 1 minute

Run 400m

Post Weight, reps and time to comments.

WOD 12-01-2010

Strength - 5x5 Bench

DWOD
Tabata:
Pullups
Squat
Dips
Pushups
Rest 1 minutes between rounds
Score= total reps

WOD 11-30-2010 "Diane"

Strength:
5x5 Squat

DWOD: "Diane"
21-15-9
deadlift 225 lbs
handstand pushup

11-29-2010

DWOD
AMRAP 15 minutes
5 pullups
7 push press 65%BW
9 knees to elbows

WOD 11-22-2010 "50x5"

Strength
Deadlift 5x5

DWOD "50x5"
50 double unders
50 pull ups
50 wall balls 20lbs 10ft
50 burpees
50 box jumps

WOD 11-21-2010

21 ring dips
9 135lb thrusters
0.7 miles
15 ring dips
6 135lb thrusters
0.7 miles
9 ring dips
3 135lb thrusters
0.7 miles

11-20-2010 "Joy"

Rest Day

WOD 11-19-2010

Strength:
Pullups

DWOD:
21-15-9
Thrusters 95lbs
Sumo Deadlift Highpull 95lbs
7 Knees to Elbows

WOD 11-18-2010

Strength
5x5 Bench

DWOD
Hang Power Clean 3-3-3-3-3-3-3

WOD 11-17-2010

Strength
5x5 Squat

DWOD
AMRAP 15 minutes
5 L pull ups
10 true push ups
15 double unders

WOD 11-16-2010

Strength
5x5 Press

DWOD
AMRAP 15
3 deadlift 300
6 ring dips
9 knees to elbows

WOD 11-15-2010

Strength 5x5 deadlift

DWOD

4 rounds for time

20 lunges with 70lb barbell on back

30 box jumps

20 wallball shots (we will be throwing the ball an arbitrary height in the air as we have nothing to shoot for)

5 handstand pushups

WOD 11-14-2010 "Trophy Case"

Run 1 mile
21 rep bench at BW

WOD 11-13-10

7 rounds for time:
3 Clean and Jerks 135lbs
3 Pull Ups
6 Push Ups
9 Box Jumps 20" box

WOD 11-12-2010

Strength - 5x5 Squat

DWOD
AMRAP 15 minutes
5 deadlift 240lbs
10 burpees
10 knees to elbows

WOD 11-11-2010 "Joy"

Rest Day!

WOD 11-10-2010 "Trophy Case"

Trophy Case Workout!
2k row for time

WOD 11-09-2010

Strength
Weighted Pullups 5x5

DWOD
5 rounds
3 power cleans 75% BW
5 Box Jumps 24" (I will be doing 18")
10 Supine Ring Rows
50 Meter Sprint

WOD 11-08-2010

5x5 Squat

WOD:

AMRAP IN 15 MINUTES

1 ROUND:

1 PUSH PRESS (65% BW)

1 STRICT PULL-UP

3 PUSH PRESS (65% BW)

3 STRICT PULL-UP

5 PUSH PRESS (65% BW)

5 STRICT PULL-UP

NEW ERA!

We have reached a milestone and will be trying to work predominately off of the Crossfit Football Offseason Daily WOD's for the foreseeable future!

I am open to suggestion, but I think we should continue the strength focus 5x5's for a while.

WOD 11-07-2010

DWOD

10 rounds

7 BW bench

10 pullups

20 double unders