Complete as many rounds in fifteen minutes of:
15 Pullups
20 Wall ball shots
Run 200 meters
Wednesday, November 30, 2011
Monday, November 28, 2011
WOD - Tuesday, November 29, 2011
Tabata pull-up
Rest 1 minute
Tabata squat, 45 lbs.
Rest 1 minute
Tabata dip
Rest 1 minute
Tabata double-unders
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Rest 1 minute
Tabata squat, 45 lbs.
Rest 1 minute
Tabata dip
Rest 1 minute
Tabata double-unders
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Sunday, November 27, 2011
WOD - Monday, November 28, 2011
"DT"
Five rounds for time of:
12 Deadlift
9 Hanging cleans
6 to overhead
Pick one weight for entire WOD
Five rounds for time of:
12 Deadlift
9 Hanging cleans
6 to overhead
Pick one weight for entire WOD
Tuesday, November 22, 2011
WOD - Wednesday, November 23, 2011
“Mike”
Three rounds for time of:
10 pull ups
20 toes to bar
30 sit ups elbows behind head and to the knees
40 push ups
50 push press
Three rounds for time of:
10 pull ups
20 toes to bar
30 sit ups elbows behind head and to the knees
40 push ups
50 push press
Monday, November 21, 2011
WOD - Tuesday, November 22, 2011
“Matteson”
For time:
100 Burpee to Box jump
• Hands off the floor
• Full extension at top of box
For time:
100 Burpee to Box jump
• Hands off the floor
• Full extension at top of box
WOD - Monday, November 21, 2011
"Nutts"
For time:
20 Dips
15 Deadlift - go bigger than usual
30 Box jumps
50 Pull-ups
100 Wallball shots
200 Double-unders
Run 400 meters with a 45lb plate
For time:
20 Dips
15 Deadlift - go bigger than usual
30 Box jumps
50 Pull-ups
100 Wallball shots
200 Double-unders
Run 400 meters with a 45lb plate
Thursday, November 17, 2011
WOD - Friday, November 18, 2011
"Stump"
Three rounds for time of:
5 – Wall climbs
10 – Knees to Elbows
30 – Double Unders
Run 800m
Three rounds for time of:
5 – Wall climbs
10 – Knees to Elbows
30 – Double Unders
Run 800m
Wednesday, November 16, 2011
WOD - Thursday, November 17, 2011
AMRAP in 18 min:
10 Deadlift
15 Wallball
20 Situps
Bear crawl - down & back
10 Deadlift
15 Wallball
20 Situps
Bear crawl - down & back
Monday, November 14, 2011
WOD - Tuesday, November 15, 2011
"Murph"
Run 1 mile
100 Pullups
200 Pushups
300 Air squats
Run 1 mile
Run 1 mile
100 Pullups
200 Pushups
300 Air squats
Run 1 mile
Sunday, November 13, 2011
WOD - Monday, Novermber 14, 2011
Coach Wally from South Bend Crossfit
- Surprise WOD by Wally
- Snatch instruction
- Surprise WOD by Wally
- Snatch instruction
Friday, November 11, 2011
Wednesday, November 9, 2011
Tuesday, November 8, 2011
WOD - Tuesday, November 8, 2011
“White”
Five rounds for time of:
20 Pullups
10 Toes to bar
20 Walking lunge steps with 35 lb. plate held overhead
Run 400 meters
Five rounds for time of:
20 Pullups
10 Toes to bar
20 Walking lunge steps with 35 lb. plate held overhead
Run 400 meters
Sunday, November 6, 2011
WOD - Monday, November 7, 2011
'09 Crossfit Games Couplet
Three rounds for time of:
30 Wallball shots (15 lbs.)
30 Power Squat snatches (45 lbs.)
(movement initiates with barbell below the knees)
Three rounds for time of:
30 Wallball shots (15 lbs.)
30 Power Squat snatches (45 lbs.)
(movement initiates with barbell below the knees)
Thursday, November 3, 2011
WOD - Friday, November 4, 2011
Filthy 50
50 Box jump
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 45 lb.
50 Steps Walking lunge
50 Knees to elbows
50 Push press, 45 lb.
50 Back extentions
50 Wall ball
50 Burpees
50 Double unders
50 Kettlebell swings, 45 lb.
50 Steps Walking lunge
50 Knees to elbows
50 Push press, 45 lb.
50 Back extentions
50 Wall ball
50 Burpees
50 Double unders
Wednesday, November 2, 2011
WOD - Thursday, November 3, 2011
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Tuesday, November 1, 2011
WOD - Tuesday, November 1, 2011
Five rounds for time of:
95 pound barbell Overhead walk, down & back
30 Wallball shots
45 pound Farmer carry, down & back
95 pound barbell Overhead walk, down & back
30 Wallball shots
45 pound Farmer carry, down & back
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