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

WOD 11-06-2010

Strength
5x5 Squat

DWOD
AMRAP 12 minutes
7 Snatches 95lbs
1 15 ft rope ascent

WOD 11-05-2010

Fran! Sub 5 makes you the first on the trophy case. Work hard!

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WOD 11-03-2010

Strength
Squat 5x5

DWOD
21-15-9 (95lbs)
Sumo Deadlift Highpull
Shoulder Press

Trophy Case

I was thinking about my goals relating to crossfit and I was thinking it could be fun for us to have our own "trophy case." So post workouts that are currently out of our reach that we could work toward! I will make a separate "trophy case" page after we get 10 workout ideas posted here.

WOD 11-02-2010

Rest Day

WOD 11-1-10

5x5 Pullups

Complete 5 rounds:

3 Front Squats - 155 lbs
6 Jump Touches - 18" Height
Sprint 25 yards

*Rest 15 seconds between rounds

*For Jump Touches, place a mark 24" above your highest reach with a fully extended arm. Count a rep if when you jump you touch your mark.