WOD 10-31-2010 "Lynne-Anne"

4 rounds
Max Rep
BW Bench
Pullups

30 reps (between rounds)
double unders
sit-ups

WOD 10-30-2010 "DT"

5 rounds for time
12 Deadlift 155lbs
9 Hang Power Clean 155lbs
6 Push Press 155lbs

WOD 10-29-10

Strength:
5x5 Squat

DWOD:

As many rounds as possible in 10 minutes:
10 True Push Ups
10 Ring Dips
10 Strict Pull Ups

WOD 10-28-2010

Strength
5x5 weighted pullups

DWOD
Bike 12 miles

Post weight and time to comments

WOD 10-27-2010

Strength
5x5 Squat

DWOD
21-15-9
Supine Ring Row
Shoulder to Overhead 135lbs

WOD 10-26-2010

Strength
5x5 weighted pullups

DWOD
4 rounds for time:
10 True Push ups
10 Knees to Elbows
Run 800 Meters

WOD 10-25-10

DWOD:

21-15-9 reps of:
220 pound Deadlift
115 pound Thrusters

WOD 10-24-2010 "Elizabeth"

Strength
5x5 weighted pullups

DWOD - Elizabeth
21-15-9
135lbs Clean
Ring Dips

Post time to comments

WOD 10-23-10

SWOD

5x5 squat

DWOD

Complete 4 rounds for time:

5 Reps Any Way Overhead 115 lbs
10 Strict Pull Ups
10 GHD Sit Ups

Post times to comments.

WOD 10-21-2010

5x5 Weighted Pull Ups

WOD "Brenton" - 5 rounds for time

100ft Bear Crawl

100ft Standing Broad Jump (Do 3 burpees after every 5 broad jumps)

Post weight and time to comments.

WOD 10-20-2010 "Murph"

DWOD - Murph

run 1 mile

100 pull ups

200 push ups

300 squats

run 1 mile

Post time to comments

WOD 10-19-10

SWOD:

Squat 5x5

DWOD:

Complete 10 rounds:

5 Lateral Hops - 20 inch height
20 yard sprint

Rest 60 seconds between rounds

*Alternate starting sides every round
*Start on the side of the box and perform a lateral jump over the 20 inch height landing in a good athletic position on the other side, and repeat. On the fifth jump land and transition into a 20 yard sprint.

WOD 10-18-2010 "Linda"

Strength
5x5 weighted pullups

DWOD - Linda
10-9-8-7-6-5-4-3-2-1 rep rounds of
1 1/2 BW deadlift
BW bench
3/4 BW clean

Post time to comments

WOD 10-17-2010

Crossfit Total
1 RM Squat
1 RM Dead
1 RM Shoulder Press

WOD 10-16-2010

Strength
5x5 weighted pullups

DWOD
5 rounds
8 handstand pushups
8 situps
8 18" box jumps

WOD 10-15-2010

Rest Day

WOD 10-14-2010

5X5 Weighted Deadlift

WOD: 10,000LBS!

The goal is to lift 10,000lbs by cycling through the following lifts:

1 squat

1 bench press

1 power clean

You can use any combination of weight and change at any time but you have to do 1 at a time to cycle through a round until you reach 10,000lbs.

Example (250lb squat, 150lb bench, 100lb power clean = 500lb per round = 20 rounds to complete)

Post weight and time to comments.

WOD 10-13-10

"Veronica"

SWOD

5x5 squat (plus 5lbs from last squat)

DWOD

5 Rounds for time:

10 Power Cleans 135 lbs
5 Push Jerks 135 lbs

10 Box Jumps 18" box

WOD 10-12-2010

5x5 weighted pullups

WOD

5 rounds:

Max reps body weight bench press

Sprint 100 yards.

Post weight and time to comments.

WOD 10-11-2010

Strength
Squat 5x5

DWOD
Tabata Pull Ups
Rest 1 Minute
Tabata Push Ups
Rest 1 Minute
Tabata Sit Ups

WOD 10-10-2010

WOD
50 burpees
run 100 meters
1 rope ascent
40 burpees

run 100 meters

1 rope ascent

30 burpees

run 100 meters

1 rope ascent

20 burpees

run 100 meters

1 rope ascent

10 burpees

run 100 meters

1 rope ascent

WOD 10-09-2010

Strength
5x5 squat

DWOD
AMRAP 15 minutes
7 press 75% 1RM
7 pullups
7 ring dips

WOD 10-08-2010

Fit Test 5
800 meter run
21 75 lb thrusters
21 L pull ups

WOD 10-07-10

Fit Test 4

1 RM Deadlift

Max Rep handstand pushup (ears below hands)

score=deadlift weight x number of pushups

WOD 10-06-10

Fit Test 3
Tabata Squats 8 rounds 4 minutes
20 seconds of squats followed by 10 seconds of rest repeated 8 rounds score is the lowest reps in a round
4 minutes of muscle ups
score is the number of reps
score=tabata score x muscle ups

WOD 10-05-10

Fit Test 2

15 Clean and Jerks
Max weight, no resting

WOD 10-04-10

Fit Test 1

1RM bench press within 30 seconds of racking max rep pull ups
multiply 1RM by number of pullups for score.