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