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

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.

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.