WOD - Thursday, April 1, 2010

Fran Light

7 rounds:
3 thrusters
5 pullups

WOD - Tuesday, March 30, 2010

Seven rounds for time of:

Front squat, 3 reps
10 pull-ups
20 sit-ups

WOD - Monday, March 29, 2010

Five rounds for time of:
100 Jump rope
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Weekend WOD

Thruster 3-3-3-3-3-3-3

WOD - Friday, March 26, 2010

90 pullups
90 dips

WOD - Thursday, March 25, 2010

Snatch 1-1-1-1-1-1-1 reps

WOD - Tuesday, March 23, 2010

10-9-8-7-6-5-4-3-2-1 reps:

pull-up
Box jump
sit-ups x 2 (20-18-16-...)

WOD - Monday, March 22, 2010

Three rounds for time of:
175-225 pound Deadlift, 10 reps
50 Double-unders

WOD - Friday, March 19, 2010

With a continuously running clock, do one pull-up and one 95 lb. push press the first minute, two pull-ups and two 95 lb. push presses the second minute, three pull-ups and three 95 lb. push presses the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

WOD - Thursday, March 18, 2010

Half Murph

The Pack
For time:
1/2 mile Run - See down and back map I sent you for 800m
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

FYI: Double these numbers for the Big Dawg Murph

WOD - Tuesday, March 16, 2010

Warm Up
2 min. jump rope (they are in the locker in Goodman that used to hold the bands)
30 situps
20 pushups
1 min. jump rope

15-12-9-6-3
95 lb. push press
Pullups - do as many without help as possible
Box Jump

WOD - Monday, March 15, 2010

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
65 pound Overhead squat, 15 reps

Weekend WOD

Complete as many rounds in 20 minutes as you can of:
Run 400m
30 Wallball shots, 15 pound ball

WOD - Friday, March 12, 2010

Three Rounds
30 Double-unders
15 Tuck sit pull-ups - knees to chest (in place of L seat pull-ups)
35 pound dumbbells Squat clean, 15 reps

squat clean video

WOD - Thursday, March 11, 2010

Ten rounds for time of:
95 pound Deadlift, 10 reps
10 push-ups

WOD - Tuesday, March 9, 2010

Tuesday 100309

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

This is what was posted on the site. My source for substitutions hasn't posted yet, so we'll have to make due. You guys in Branson will be doing that anyway. I'll post subs in the morning if I have them.

WOD - Monday, March 8, 2010

1:00

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Weekend WOD

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Remember, the sub for the muscle-up is 3 pullups and 3 dips or pushups for each muscle-up.

WOD - Friday, March 5, 2010

1:30

400m - then ...
3 rounds of:
15 squats
10 pullups
10 pushups
15 situps

then ...
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

SCALING

Big Dawgs
as Ex’d

Women - 155/95

The Porch:
12-9-6 reps of:
225 pound Deadlift
135 pound Overhead squat

Women - 155/95

Pack:
21-15-9 reps of:
155-185 pound Deadlift
75-95 pound Overhead squat

Women - 115-125/45-65

Puppies:
15-12-9 reps of:
45-95 pound Deadlift
15-25 pound Overhead squat

Buttercups
15-12-9 reps of:
25-45 pound Deadlift
pvc-15 pound Overhead squat

WOD - Thursday, March 4, 2010

Shoulder Press 3-3-3-3-3-3-3
a couple of rounds in you might want to try to PR (check the CrossFit Max Testing link to find yours)

1:00

But we can use the comment area to talk about a different time for the workout if Mike and Danny want to go earlier. Guy and I are going to do Tuesday's workout since we missed it (aren't we Guy).

WOD - Tuesday, March 2, 2010

12:00

8 rounds of:
Run 400 meters
Rest 90 seconds