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.

WOD 09-30-2010

5X5 Weighted Pull-ups

WOD:

5 ROUNDS:

Max reps of handstand pushups (use smith machine to stabilize legs if unable to do hspu)

Rest as needed between rounds.

Then...

8 x 100 yard sprints.

Rest 45 seconds between sprints.

Post weight, reps and time to comments.

WOD 09-29-2010

5x5 Squat! (POOP ON THE FLOOR!)

WOD

20-15-10-5 reps for time

45lb dumbbell thrusters

knees to elbows (Dave Style)

Post time and weight to comments.

WOD 09-28-10

Strength - 5x5 Weighted Pull Ups

DWOD
5 Rounds for time
6 Snatchs 115lbs
10 Box Jumps

WOD 9-27-2010

SWOD:

5x5 Back Squats

DWOD:

Complete 5 rounds of:

5 Hang Power Cleans 115 lbs
3 Box Overs w/ stacked car ramps
50 yard sprint

WOD 09-24-10

SWOD
Weighted pullups 5x5

DWOD
15-12-9
Clean and Press 115lbs
Ring Push Ups

WOD 9-23-2010

SWOD:
5x5 Back Squat

DWOD:
AMRAP in 15 minutes:

3 Push Jerks or Split Jerks (find a weight you fill is best)
7 Supine Ring Pull Ups
10 True Push Ups

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

WOD 09-22-2010

5X5 Weighted Pull-ups

WOD:

Complete 6 rounds

30 seconds max reps 225lb deadlift

30 seconds rest

30 seconds max reps burpees

30 seconds rest

Post weight and total reps to comments.

WOD 09-21-2010

NEW CYCLE!

5X5 Back Squat (Work to find out what is challenging to do 5 reps)

WOD:

AMRAP in 15 minutes

2 Power Snatches (75% or 1 rep max...do overhead squats if you can't snatch)

2 rounds of 3 pull ups, 6 push ups, 9 box jumps.

Post weight and time to comments.

WOD 09-19-2010

5x5 Deadlift

WOD:

21-15-9

135lb hang cleans

ring dips

Post weight and time to comments.

WOD 09-18-2010

5x5 Bench Press

WOD

5 ROUNDS

8 handstand pushups

8 L pull ups

8 ring dips

8 true push ups

Work at a pace that allows quality form with good range of motion.

Post time and weight to comments.

WOD 09-17-2010

REST DAY!

WOD 09-16-2010

5x5 Deadlift

WOD:

10 110 yard (100 meter) sprints

Rest 45 seconds in between sprints

Maximal effort on all sprints

Post weight and fastest times to comments.

WOD 09-15-2010

Strength (1 week left on this strength cycle, push it to your goal!)
5x5 bench

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 09-14-2010

5x5 Deadlift

WOD

5 rounds for time:

12 overhead barbell walking lunges 75lbs

12 ring dips

100 yard sprint

Post weight and time to comments.

WOD 09-12-2010

5x5 Bench

WOD

10 Rounds:

10 95 lb Thrusters

10 Ring Push ups

Post time and weight to comments.

WOD 09-11-10

Strength
5x5 deadlift

DWOD
8 rounds
pike rope climb
7 push press 95 lbs

WOD 9-10-2010

"Candy"
Complete as many rounds as possible in 15 minutes of:
Dips, 15 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
21" Box Jumps, 15 reps

WOD 09-09-2010

Strength

5x5 deadlift

DWOD

15-10-5

50lbs db thrusters

2 pood kb swings

pullups

WOD 09-07-2010 (We're Back Baby!)

5x5 Bench Press

WOD

AMRAP in 15 minutes

1 round is:

3 Power Cleans (55% of 1 rep max)

Cindy (5 pull ups, 10 push ups, 15 air squats)

Post weight and time to comments.

WOD 09-03-2010

5x5 Bench Press

WOD

9 Rounds for Time:

5 strict pull ups (no kipping)

5 dumb bell thrusters (50lb dumb bells)

5 burpees

Post weight and time to comments.

WOD 09-02-2010

5x5 Deadlift

WOD

6 rounds

Max reps plyo pushups (1 hand on a 45lb plate, explode up to change other hand to plate)

100 yard sprint

Post weight, most reps, and fastest time to comments.

WOD 09-01-2010

5x5 Bench Press + 5 lbs from previous lift

WOD

3 rounds each for time

row 500 meters

run 400 meters

rest exactly 3 minutes between rounds

post weight and times to comments.

WOD 08-31-2010

5x5 Deadlift (+5lbs from previous lift)

WOD

Barbell Complex

AMRAP IN 12 MINUTES:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Jerks

Use 50 % of Push Jerk 1 rep max

Post weight and time to comments.

WOD 08-30-2010

SWOD

5X5 Bench (5 lbs from last bench)

DWOD

Complete 2 rounds for time:

5 push press 75 lbs
Sprint 100 yards
10 push press 75 lbs
Sprint 80 yards
15 push press 75 lbs
Sprint 60 yards
20 push press 75 lbs
Sprint 40 yards

*rest 45 seconds between rounds

WOD 08-29-2010

REST DAY!!!