WOD - Monday, December 31, 2012

10 Rounds
Down & back (twice)
10 Overhead squats 55/75
10 Pushups (hands off the deck)

WOD - Friday, December 28, 2012

20 min. AMRAP

10 Pullups
10 Push press
10 Box jumps
10 Front squats (same bar)

WOD - Friday, December 21, 2012

20 Min. AMRAP

5 Pullups
10 Wallball
15 Kettlebell

WOD - Thursday, December 20, 2012

21-15-9-15-21

Overhead Squat
Kettlebell Swing

Run 800 m. after round of 9

WOD - Tuesday, December 18, 2012

Tabata Workout

Wallball
Burpees
Back Extensions
Push Press
Bent over rows (alternate r/l hand each set)


Each round consists of 8 sets: 20 seconds at work, then 10 seconds rest.  After the 8 sets are completed start 8 sets of the next round.  Continue through all 5 rounds of 20 seconds on and 10 seconds off.

WOD - Monday, December 17, 2012

15 min. AMRAP
15 Dead lift (135 max)
15 Pushups
15 Box jump

WOD - Friday, December 14, 2012

Complete the following every minute for as long as possible:
20 double unders alternate with 20 situps (each round)
1 press begin with 45 lbs. (add 10 lbs. each round)

WOD - Thursday, December 13, 2012

15 Minute AMRAP

50 Lateral Hops
3 Wall Walks
25 Air Squats
10 Wallballs

Lateral hops - sideways back and forth over barbell

WOD - Tuesday, December 11, 2012

"Fran"

21-15-9
Thrusters 65/95
Pullups

and then... 1 mile

WOD - Monday, December 10, 2012

15 Min. AMRAP
15 Wallball
15 Dips
15 Pushups
20 Situps

WOD - Saturday, December 8, 2012

 "Bull"

2 Rounds
200 Double unders
50 Overhead squats
50 Pull-ups
1 Mile run

WOD - Friday, December 7, 2012

2 Rounds
Bear crawl - Down & back
10 Burpees
20 Kettlebell

Then

3-3-3-3 max bench press

WOD - Thursday, December 6, 2012

400m Run
10 DL 135/185
30 KB Swings 35/53
30 Wall Balls 14/20
10 DL 135/185
800m Run
10 DL 135/185
30 KB Swings 35/53
30 Wall Balls 14/20
10 DL 135/185
400m Run

WOD - Tuesday, December 4, 2012

4 Rounds
Farmer's Carry w/plate (down & back twice)
10 Overhead walking lunges each leg w/plate
20 Squats w/plate

5 burpees every time the plate touches the floor (no resting it on your shoes).  This doesn't include laying one plate down after the farmer's carry.

WOD - Monday, December 3, 2012

5 Rounds
400 m.
15 Burpees
15 Wallball

WOD - Friday, November 30, 2012

25 Kettlebell - 200 M. - 10 Sit ups

20 KB - Run - 20 Situps

15 KB - Run - 30 Situps

10 KB - Run - 40 Situps

5 KB - Run - 50 Situps

10 KB - Run - 40 Situps

15 KB - Run - 30 Situps

20 KB - Run - 20 Situps

25 KB - Run - 10 Situps

WOD - Thursday, November 29, 2012

3 Rounds
20 Push ups
20 Power C&J 95/135
Walking lunges - down & and back
20 Pull ups
20 Kettlbell swings

20 minute max.

WOD - Tuesday, November 27, 2012

15 Minute AMRAP
30 Double Unders
5 Deadlift
10 Box Jumps
15 Push Ups

WOD - Monday, November 26, 2012

10 Rounds
10 Thrusters (light)
10 Burpees
20 DUBS

WOD - Wednesday, November 21, 2012

18 MIN AMRAP:
Using the same bar:
5 SDLHP
5 Front squat
5 Push Jerk
5 Back squat

WOD - Tuesday, November 20, 2012

For time:
50 Push-ups
100 Situps
Run 800 meters
75 Push press
150 Double-unders

WOD - Monday, November 19, 2012

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats

WOD - Friday, November 16, 2012

12 min. AMRAP
4 Burpees (hand release)
6 Grasshoppers (L & R = 1)
8 Wallball
10 Box jump

WOD - Thursday, November 15, 2012

5 Rounds
15 Deadlift 95/135
10 Pushpress 95/135
40 DUBS

WOD - Tuesday, November 13, 2012

20 minute AMRAP
5 Hang Squat Cleans
10 Box Jumps
15 KB Swings

WOD - Monday, November 12, 2012

50 Pullups
400 m.
21 Thrusters
800 m.
21 Thrusters
400 m.
50 Pullups

WOD - Friday, November 9, 2012

Four Rounds
8 Deadlift - Heavy
16 Burpees
16 Pullups
400 m.

WOD - Thursday, November 8, 2012

4 Rounds
400M Run
15 OHS
20 KB Swings

WOD - Tuesday, November 6, 2012

21-15-9
Cleans 95/135
Burpees
Split Jerks 95/135

WOD - Monday, November 5, 2012

2 Rounds
50 Wallball
50 Pushups
100 DUBS

WOD - Friday, November 2, 2012

AMRAP in 12 min.
Down: Bear crawl
Back: 5 standing broad jumps then 3 burpees  until all the way back.

WOD - Thursday, November 1, 2012

"DT"

5 rounds:
12 deadlifts 95/135 (less if you can't jerk 95 lbs.)
9 Hang Power Cleans
6 Jerks

If it takes less than 8 min. you went too light.  If more than 15 min., you went too heavy.  Stop the workout at 15 min. if not done yet. 

Same weight on the bar for all lifts.

WOD - Tuesday, October 30, 2012

5 Rounds
20 Grasshoppers video
30 Box jump
30 Wallball

WOD - Monday, October 29, 2012

Two rounds for time of:
50 Pull-ups
75 Sit-ups
50 Overhead squat 45/75 lbs.
75 Double-unders

WOD - Friday, October 26, 2012

"Columbus"

100 Overhead walking lunges w/wall ball
100 Wall balls
100 Box jump
100 pushups
400 meters

WOD - Thursday, October 25, 2012

50 Wallball
25 DUBS
50 Back squat
25 DUBS
50 Dips
25 DUBS
50 Situps
25 DUBS
50 Air squats

WOD - Tuesday, October 23, 2012

Let's break in those new jump ropes :)

DUBS - Push Press
25 - 5
20 - 10
15 - 15
10 - 20
5 - 25
10 - 20
15 - 15
20 - 10
25 - 5

WOD - Monday, October 22, 2012

800M Run
then...

5 RFT
3 Wall Climbs
13 Burpees
23 KB Swings 35/53

then...
Buy Out: 800M Run

WOD - Friday, October 19, 2012

1600 m.
3 min. rest
1200 m.
2 min. rest
800 m.
1 min. rest
400 m.

WOD - Thursday, October 18, 2012

"Grace"

30 Clean and Jerk

3 minute rest.  Then . . .

5 Rounds
10 pushups
10 pullups

WOD - Tuesday, October 16, 2012

AMRAP in 15 min.
10 burpee to boxjump
10 wallball
10 kettlebell swing

WOD - Monday, October 15, 2012

800 meters
50 Wallball
60 Pushups
70 Box jump
80 Situps
800 meters

WOD - Friday, October 12, 2012

5 Rounds
15 pushups
15 pullups
30 situps

WOD - Thursday, October 11, 2012

12 Minute AMRAP
5 Deadlift (heavy)
7 Burpee-Box stepover
9 Kettlebell
*burpee-step or jump over a box to a burpee on the other side

WOD - Tuesday, October 9, 2012

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups

WOD - Monday, October 8, 2012

800M Run
60 Dubs
50 OH walking lunges 25/45
40 yards bear crawl
30 Wall Balls
20 KTEs
10 hanging power Snatches 95/135
5 Wall Climbs
800M Run

WOD - Friday, October 5, 2012

12 Minute AMRAP
30 Double Unders
7 Pull Ups
14 V-Ups video

WOD - Thursday, October 4, 2012

21-18-15-12-9-6-3

Box jump
Toes to bar
Push Press 65/95

WOD - Tuesday, October 2, 2012

10-9-8-7-6-5-6-7-8-9-10 
SDLHP 65/95
Thrusters 65/95
Run 200 m. after each round

WOD - Monday, October 1, 2012

Dead Lift 135/185  10-9-8-7-6-5-4-3-1
Renegade Row (each arm) 20/30  1-2-3-4-5-6-7-8-9-10 video
50 Dubs after rounds of 10,5,1

WOD - Friday, September 28, 2012

5 Rounds
400 m.
20 pushups
40 situps

*Weather permitting, pushups and situps can be done outside the door where the 400 m. starts.

WOD - Thursday, September 27, 2012

7 Rounds
7 Burpee box jumps
7 Kettle bell
7 Dips
7 Power Snatch

WOD - Tuesday, September 25, 2012

“GRACE”
30 reps Ground to Shoulder + Shoulder to Overhead 115/75
followed immediately by

15-12-9
Thrusters 95/65
Kb Swings 53/44

The athlete is responsible for changing the weight between Grace and 15-12-9 section.
Must stand up and finish ground to shoulder movement with control before starting shoulder to overhead.

WOD - Monday, September 24, 2012

Seven rounds for time of:
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

WOD - Friday, September 21, 2012

4 Rounds:
10 Power snatch 65/95
15 Pull-ups
20 Kettlebell

WOD - Thursday, September 20, 2012

Five rounds for time of:
45 pound Overhead walking lunges, 50 feet
21 Burpees

*Take bar or plate to half court then do burpees there.  Return to baseline doing walking lunges to complete second round with burpees.

WOD - Tuesday, September 18, 2012

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD - Monday, September 17, 2012

5 Rounds:
2 laps
15 Burpees
15 Box jumps
Bear crawl - down and back

WOD - Thursday, September 13, 2012

25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps
50 Clean & Jerks (135/95)
25 Pull Ups

WOD - Tuesday, September 11, 2012

3 Rounds for time:
21 Kettlebell (heavy)
15 Toes to bar
9 Power cleans (heavy)

WOD - Monday, September 10, 2012

 "A Chipper"

2 Minute AMRAP, then rest 1 minute

4 Minute AMRAP, then rest 2 minutes

then complete in entirety:
10 Burpees
20 Front Squats - 75 lbs.
30 Box Jumps
40 Sumo Deadlift HighPulls - 75 lbs.
50 Sit Ups
60 KB Swings
100 Double Unders

Starting from the beginning each time, you will complete 1st a 2 minute AMRAP of this chipper, then rest 1 minute

Then, you will complete 4 minutes of this chipper (starting from the beginning, not where you left off), then rest 2 minutes

Then, after the 2 minute rest, you will start back at the beginning and do the chipper in its entirety.

WOD - Friday, September 7, 2012

50 back squats 75/45
40 hand release pushups (hands of the ground at the bottom)
30 situps
20 jumping jacks
10 back ext (supermans - on you stomach - arch your back)
50 front squats 45/25
40 hand release pushups
30 situps
20 jumping jacks
10 back ext
50 Overhead Squats 25/pvc
40 hand release pushups
30 situps
20 jumping jacks
10 back ext

WOD - Thursday, September 6, 2012

Air Force WOD:

20 Thrusters, (95/65)
20 Sumo Deadlift High-pulls, (95/65)
20 Push Jerks, (95/65)
20 Overhead Squats, (95/65)
20 Front Squats, (95/65)

Do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.

WOD - Tuesday, September 4, 2012

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull (95 lb.)

WOD - Friday, August 31, 2012

30 rounds for time of:
5 Wall ball shots
5 Push-ups (incline)
1 Power clean (heavy)

* Bring 10 coins or a smart phone app to help count rounds

WOD - Thursday, August 30, 2012

4 Rounds:
50 Double unders
20 Wall ball
10 Renegade Rows (10-25 lbs.) video
* Steve has some hints
10 Pull-ups
10 Dips

WOD - Tuesday, August 28, 2012

run 400

25 burpees
25 back squats (135/95)

run 400

25 pullups
25 snatches (135/95)

run 400

25 pushups
25 burpee deadlifts (135/95)
      *sets of 5 burpees followed by 5 deadlifts

run 400

25 incline pushups
25 clean and jerks (135/95)

30-MINUTE CAP!

WOD - Monday, August 27, 2012

"Dirty 30"

30 Walking lunge steps
30 Pull-ups
30 Box jumps
30 Double-unders
30 Dips
30 Knees to elbows
30 Kettlebell swings
30 Sit-ups
30 Hang squat cleans, 35 lb. dumbbells
30 Back extensions
30 Wall ball

WOD - Friday, August 24, 2012

3 rounds
Run 800m (3rd driveway)
50 thrusters (45 lbs.)
25 pushups (hands off the floor)

WOD - Thursday, August 23, 2012

Five rounds for time of:
5 Deadlifts 275 lb. Rx'd (Women's scale is 185)
10 Burpees

WOD - Tuesday, August 21, 2012

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

*Find the right weight progression for you (mine would have been something like 85-65-45).

WOD - Monday, August 20, 2012

20 Minute AMRAP

Cindy

5 Pullups
10 Pushups
15 Squats

WOD - Friday, August 17, 2012

3 Round for Time of:
5 Deadlift (heavy)
10 Pullups
15 Box jump
20 Wallball

WOD - Thursday, August 16, 2012

8 MIN AMRAP
200M Run
20 Push ups

REST 1 MIN

8 MIN AMRAP
15 KB Swings 35/53
15 Toes to Bar

WOD - Tuesday, August 14, 2012

21-15-9
Push press
Walking lunges
Kettlebell swings
Squats w/kettlebell
Pushups
Wallball
Pullups
Box Jump

WOD - Monday, August 13, 2012

20 min. AMRAP (as many rounds as possible)
200 m.
10 Wallball
10 Hanging snatches

WOD - Saturday, August 11, 2012

2012 Pilot CrossFit Triathlon

Recap and Results

WOD - Thursday, August 9, 2012

400m run
30 Back Squats
30 Push Press (same weight for both)
30 Lunges (each leg!)
30 Burpees
400m run

WOD - Tuesday, August 7, 2012

3 Rounds for time of:
400m Run
30 Wall Balls (20/14)
15 Box Jumps (24/20)

WOD - Monday, August 6, 2012

21-15-9-15-21
SDLHP 65/95
KB swings 53/70

WOD - Friday, August 3, 2012

5 Laps in the AC (Academic Center)
15 Burpees at the bottom
30 Situps at the top

WOD - Thursday, August 2, 2012

"Meet you at the Track"

6 Rounds

20 Burpees
1 lap (300 m.)
30 Kettlebell swings
1 lap
40 Situps
1 lap
50 Double-unders
1 lap
60 Air Squats
1 lap
200'  Bear crawl
1 lap

If we are all done loading up equipment from Goodman, just come down to the track around the tennis courts.

WOD - Tuesday, July 31, 2012

4 Rounds for time of:
15 Toes to bar
15 Wallball
15 Kettlebell

Alternate WOD if Goodman floor has a coat of varnish on it.

WOD - Monday, July 30, 2012

 2012 Crossfit Games Final WOD

Elizabeth 
21-15-9
Power Cleans 95/135
Dips

Isabel
30 Power Snatches 95/135

Fran
21-15-9
Thrusters 65/95
Pullups

WOD - Friday, July 27, 2012

“Lightfoot”

Three rounds for time of:
10 pull ups
20 toes to bar
30 push ups
40 push press
50 sit ups elbows behind head and to the knees

WOD - Thursday, July 26, 2012

Tabata this:
Pushups
Wallball
Bent over rows
Double unders
Pullups

WOD - Tuesday, July 24, 2012

"Ship"

Nine rounds for time of:
7 Squat clean
8 Burpee box jumps

WOD - Monday, July 23, 2012

7 Rounds for time of:
10 Power Cleans
20 Kettlebell Swings

WOD - Friday, July 20, 2012

For time:
60 Sit-ups
30 Deadlift
30 Double-unders
30 Overhead squat
30 Pull-ups

WOD - Thursday, July 19, 2012

“Stump”

Three rounds for time of:
5 – Wall climbs
10 – Knees to Elbows
30 – Double Unders
Run 800m

WOD - Tuesday, July 17, 2012

Death by Wall Balls
On the first minute perform 1 wall ball. On the second minute perform 2, etc. Until you can no longer perform the required number of reps within the minute

WOD - Monday, July 16, 2012

"The Bar"
All work done w/45 lb. bar

50 hanging snatch
1 lap barbell carry
50 SDLHP
1 lap barbell carry (alternate arm)
50 overhead squat
1 lap barbell carry (alternate arm)
50 bar on back box step up
1 lap barbell carry (alternate arm)
50 push press

WOD - Friday, July 13, 2012

3 Rounds for time:
20 Burpees
40 Situps
Overhead bar walk
400 meters

WOD - Thursday, July 12, 2012

20 min. AMRAP of
10 Pushups
20 Double-unders
30 Air squats
Farmer carry down and back

WOD - Tuesday, July 10, 2012

How far can you go in 10 minutes of:
1 Power Clean
1 Burpee
10′ Bear crawl
2 Power Clean
2 Burpees
20′ Bear crawl
etc.

WOD - Monday, July 9, 2012

3 rounds for time of:
800 meters
20 SDHP's 95/135
20 KB hand-to-hand swing 25/35
20 Hollow rocks

WOD - Friday, July 6, 2012

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar

WOD - Thursday, July 5, 2012

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts (40-50 lbs.)

WOD - Tuesday, July 3, 2012

4 Rounds for time:
10 Cleans 95/135
15 Dead lift 95/135
20 Knees to elbows

WOD - Monday, July 2, 2012

70 Burpees
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
30 Push-ups
20 Push-press (jerk)

WOD - Friday, June 29, 2012

12 minute AMRAP of:
12 Push press 75/115
12 Pullups
12 Pistols (1-legged squats)

WOD - Thursday, June 28, 2012

20 minute AMRAP
5 Burpees
10 Wallballs
15 Kettlebell swings

WOD - Tuesday, June 26, 2012

21-15-9-15-21
DL 155/225
KB Swings 35/53 

WOD - Monday, June 25, 2012

SWOD
Bench press 3-3-3-3-3

AMRAP in 7 minutes:
6 Toes to bar
6 Snatches

WOD - Friday, June 22, 2012

4 Rounds for time of:
10 Hanging cleans 75/135
15 Pullups
10 Split jerk 75/135

Find a weight you can handle but really pushes you. Use the same bar for cleans and split jerk.

split jerk video

WOD - Thursday, June 21, 2012

50-30-10
Wallball
Double unders
Sit ups

WOD - Tuesday, June 19, 2012

3 Rounds for time of:
10 power snatches 65/95
15 pushups
15 pullups
20 box jumps

WOD - Monday, June 18, 2012

800m run
25 Wall ball
25 Toes to Bar
25 SDLHP 65/95
400m run
25 Thrusters 65/95
25 Box Jump Burpees
25 KB Swings
800m run

WOD - Friday, June 15, 2012

5 Rounds for time of:
50 Double-unders
15 Burpees
10 Pullups

WOD - Thursday, June 14, 2012

21-18-15-12-9-6-3
Hang Power Cleans 65/95
Push Press
Sit ups
*Even rounds=400M Run before the reps are performed

WOD - Tuesday, June 12, 2012

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

WOD - Monday, June 11, 2012

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad.

WOD - Friday, June 8, 2012

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

WOD - Thursday, June 7, 2012

"Filthy 50"

50 Box jump
50 Jumping pull-ups
50 Kettlebell swings (45)
50 Walking Lunge Steps
50 Knees to elbows
50 Push press (45)
50 Back extensions
50 Wall ball shots (20,18,15)
50 Burpees
50 Double unders

WOD - Tuesday, June 5

Warm-up ends with 3 min. of Double Unders.

WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

WOD - Monday, June 4, 2012

4 Rounds for time of:
10 Burpee to pullup
20 Box jump
10 Front squat 95/135
20 Kettlebell swing 35/50
400 meters

WOD - Friday, June 1, 2012

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

WOD - Thursday, May 31, 2012

"Murph"

Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile

WOD - Wednesday, May 30, 2012

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

WOD - Tuesday, May 29, 2012

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

WOD - Thursday, May 24, 2012

"Fight Gone Bad"

WOD - Tuesday, May 22, 2012

4 Rounds for time of:
200 m.
20 Burpees
20 Box jump
20 SDLHP 65/95

WOD - Monday, May 21, 2012

400m Run
50 D/L 95/135
40 KB Swings 35/53
400m run
40 Wall Balls
30 1 arm DB Snatches 20/30 (total, full Squat)
400m run
20 cleans 95/135
10 HSPU
400m Run

WOD - Friday, May 18, 2012

AMRAP in 20 minutes of:
6 Deadlift
9 Power Clean and Jerk
12 Pushups
15 Situps
* use same bar

WOD - Tuesday, May 15, 2012

For Time:
400 m run
21 KB Swings 35/53
12 Pull Ups
30 Dubs
45 Sit ups
200 m Run
21 KB swings 35/53
12 Pull ups
20 Dubs
30 Sit ups
100 m Run
21 KB Swings 35/53
12 Pull ups
10 Dubs
15 Sit ups

WOD - Monday, May 14, 2012

25 MIN AMRAP
10 Wall balls
10 Box Jumps
10 D/L 95-135 alternate with 10 hanging cleans

WOD - Friday, May 11, 2012

Three rounds of:
225 pound Deadlift, 7 reps
15 Pullups
15 Dips

then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar

then,
100 foot Farmer carry, 75lb dumbbells
28 Burpee box jumps
100 foot Farmer carry, 75lb dumbbells
10 Pullups
10 Dips

WOD - Thursday, May10, 2012

For Time:
10 Front squats (75-115 lbs.)
15 Pullups
9 Front squats
15 Pushups
8 Front squats
15 Dips
7 Front squats
15 Pullups
6 Front squats
15 Pushups
5 Front squats
15 Dips
4 Front squats
15 Pullups
3 Front squats
15 Pushups
2 Front squats
15 Dips
1 Front squats

WOD - Tuesday, May 8, 2012

Complete the following every minute for as long as possible:
20 Double-unders - alternate every other round with 20 situps
1 Snatch

Begin with 45 pounds and add 10 pounds each minute. The workout is finished when you cannot complete the snatch within the minute.  HOWEVER... you continue to do dubs or situps until everyone has failed at snatch.

WOD - Monday, May 7, 2012

For time:
95 pound Back squat, 35 reps
30 Pull-ups
95 pound Shoulder-to-overhead, 20 reps
 65 pound Front squat, 35 reps
30 Pull-ups
65 pound Shoulder-to-overhead, 20 reps
45 pound Overhead squat, 35 reps
30 Pull-ups
45 pound Shoulder-to-overhead, 20 reps 

105/75/55
65/45/35

WOD - Friday, May 4, 2012

21-15-9
Burpee to box jump
Power Snatch
Pullups

WOD - Thursday, May 3, 2012

"The Chief"
Max rounds in 3 minutes of:
3 Power cleans
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

WOD - Tuesday, May 1, 2012

EWOD
5 Rounds for time of:
5 Burpees
10 Double-unders

WOD
Shoulder Press 5-5-5-5-5 reps

WOD - Monday, April 30, 2012

Five rounds for time of:
Run 400 meters
95-115 lb. Back squat, 20 reps

WOD - Thursday, April 26, 2012

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.

WOD - Tuesday, April 24, 2012

5 Rounds for time of:
25 Double unders
10 Front squats (95-135 lbs.)
10 Burpees
10 Pullups

WOD - Monday, April 23, 2012

Eight rounds for max reps of:
Push-ups, 20 seconds
Rest 10 seconds
Dips, 20 seconds
Rest 10 seconds
Clean and jerk, 20 seconds
Rest 10 seconds

WOD - Friday, April 20, 2012

Five rounds for time of:
12 Kettlebell swings
12 Box jump
12 Situps
12 Burpees
12 Wall ball shots

WOD - Thursday, April 19, 2012

For time:
Run 400 meters
21 Thrusters
21 Pull-ups
Run 300 meters
15 Thrusters
15 Pull-ups
Run 200 meters
9 Thrusters
9 Pull-ups

WOD - Tuesday, April 17, 2012

For time:
Run 800 meters
10 rounds of the couplet:
Incline push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

WOD - Monday, April 16, 2012

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump
Sit-up (double it)

WOD - Friday, April 13, 2012

For time:
Run 800 meters
10 rounds of the triplet:
Pull-up, 10 reps
Dips, 10 reps
Pushups, 10 reps
Run 800 meters

WOD - Thursday, April 12, 2012

Five rounds for time of:
5 Wall walks
50 Squats

WOD - Monday, April 9, 2012

3 x 8 minute AMRAP:
1.  4 Power Cleans-6 Box Jumps 20/24
2.  4 Push Jerks-6 Pullups
3.  4 Thrusters-6 Burpees
65-85 lbs.

WOD - Thursday, April 5, 2012

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Or

30 Squat clean & jerk

WOD - Tuesday, April 3, 2012

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

WOD - Monday, April 2, 2012

AMRAP in 18 min:
 5 Pullups
10 Deadlift
15 Wallball
20 Situps

WOD - Friday, March 30, 2012

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest Precisely 3 min. between rounds.

WOD - Thursday, March 29, 2012

21-15-9 reps for time of:
155-185 lb. Back squat
45-60 lb. Kettlebell swing

WOD - Tuesday, March 27, 2012

For time:
25 Pullups
400 m. run
25 Burpees
400 m.
50 Wall balls
400 m.
25 Burpees
400 m.
25 Pullups

WOD - Monday, March 26, 2012

Pilot Games 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chin to bar Pull-ups
65 pound Thruster, 6 reps
6 Chin to bar Pull-ups
65 pound Thruster, 9 reps
9 Chin to bar Pull-ups
65 pound Thruster, 12 reps
12 Chin to bar Pull-ups
65 pound Thruster, 15 reps
15 Chin to bar Pull-ups
65 pound Thruster, 18 reps
18 Chin to bar Pull-ups
65 pound Thruster, 21 reps
21 Chin to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD - Friday, March 23, 2012

21-15-9 reps of:
Deadlift (155-185 lbs.)
Push Press (75-105 lbs.)

WOD - Thursday, March 22, 2012

3 Rounds for time of:
50 Summo deadlift high pulls (45 lbs.)
40 Situps
30 Pullups

WOD - Tuesday, March 20, 2012

Five rounds for time of:
Turkish Get-up (25-40 lb. dumbell - alternate arms) 21 reps
Run 400 meters

WOD - Monday, March 19, 2012

Pilot Games WOD 12.4

AMRAP in 12 minutes:

150 Wallball (15 lbs.)

90 Double unders 

30 Pullups (full extension at the bottom – feet off the ground)

WOD - Friday, March 16, 2012

30-20-10
Double Unders
Burpees
Deadlift (155/110)

WOD - Thursday, March 15 2012

 For Time:
100 Double Unders
150 Summo Deadlift High Pulls (45 lbs.)
100 Double Unders

WOD - Tuesday, March 13, 2012

Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps

WOD - Monday, March 12, 2012

 CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

WOD - Friday, March 9, 2012

3 Rounds for time of:

50 meter Farmer carry – 45 lbs. plates

40 Situps

30 Double unders

20 Pullups

10 Bent over rows, each arm -  45 lb. plate

WOD - Thursday, March 8, 2012

4 rounds for time of:
27 Box jumps - See 12.3 Workout Standards for box jumps
20 Burpees
11 Squat cleans, 95=105 lbs.

*You can see the 12.3 Workout at the link above.

WOD - Tuesday, March 6, 2012

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

WOD - Monday, March 5, 2012

AMRAP in 15 min.
9 Deadlift (115-135 lbs.)
12 Pull-ups
15 Box jumps

PILOT CROSSFIT GAMES

You didn't know this, but the games are on.  Since we are following the CrossFit 2012 qualifying WOD's, we are going to run them as the Pilot CrossFit Games.  We'll follow the same scoring protocol as the one being used by CF HQ.  We will also be using the Women's Open standards.  There will be times that we'll need to scale or substitute (muscle-ups, rower, etc.), but we will all do the same WOD at the same weights.  So eventually Wes and Ryne will take over.  But for now, Steve and Jim rule.  Ryne will need to get his burpee WOD in so he can get on the board.

Leader Board

It's on!

WOD - Friday, March 2, 2012

For time:
50 Push-ups
50 Toes-to-bar (knees to elbows)
Run 800 meters
75 Push press  (65-75 lbs.)
150 Double-unders

WOD - Tuesday, February 28, 2012

“AC”

5 Laps in the Academic Center:

1^st lap

Carry dumbbell to top floor

15 pushups at bottom

2^nd lap

15 clean squats – right hand

15 situps

3^rd lap

15 clean squats – left hand

15 burpees

4^th lap

15 Overhead squats with dumbbell

15 double unders

5^th lap

15 kettle bell swings

Carry dumbbell to 1^st floor

WOD - Monday, February 27, 2012

Do Friday's WOD

WOD - Friday, February 24, 2012

AMRAP in 15 min.
9 Deadlift (115-135 lbs.)
12 Pull-ups
15 Box jumps

WOD - Thursday, February 23, 2012

Complete as many reps as possible in 7 minutes of:
Burpees

This is the first WOD of the 2012 CrossFit Games qualifier.  All over the world people are doing this WOD in their box or on video and submitting for scoring to CF Central.  More of these WOD's are coming.  CF will tally scores after all of the WOD's are done and choose participants for the different live regional competitions where the final 70 male and female athletes will qualify for the Games.

This was posted last night and I wasn't back from working on my house until 11:00 so I haven't been able to prepare to set us up to meet the standards, so we'll have to compensate.  The official standards can be found on the link.  We will use the following:
- Chest or pelvis must tough the floor
- You must have separation between your feet and the floor on the jump
- Eyes must focus on the ceiling and both arms must be fully extended upwards on the jump

Note: Last year's female winner completed 128 reps.  Ryne, we expect you to do better :)

We will go in two groups with someone counting reps and verifying standards.  This is serious boys and girls :)

WOD - Tuesday, February 21, 2012

21-15-9 reps for time of:
Power clean (75-95 lbs.)
Thruster (75-95 lbs.)

WOD - Monday, February 20, 2012

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD - Friday, February 17, 2012

Seven rounds for time of:
15 Pullups
10 Wallball shots.
15 Kettlebell swings, 35-50 lbs.
20 Double-unders

WOD - Thursday, February 16, 2012

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Walk slowly to the water cooler and back to the start after each round

Video

WOD - Tuesday, February 14, 2012

For time:
50 Hanging clean
50 Wall-ball
35 Hanging clean
35 Wall-ball
20 Hanging clean
20 Wall-ball

WOD - Monday, February 13, 2012

"Erin"

Five rounds for time of:
15 Dumbbells split clean (25-35 lbs.)
21 Pull-ups

WOD - Friday, February 10, 2012

Five rounds for time of:
Run 5 laps
15 Squat clean thruster (55-95 lbs.)

video

WOD - Thursday, February 9, 2012

Five rounds for time of:
Run 400 meters
21 Deadlift, (115-165 lbs.)
* The top women are using 135 lbs.

WOD - Tuesday, February 7, 2012

Complete as many rounds as possible in 15 minutes of:
7 Push press, 65-95 lb.
10 Overhead squat, 65-95 lb.
20 Sit-ups

WOD - Monday, February 6, 2012

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
12 Box Jump
6 Thrusters (65-95 lbs.)
6 Bar-facing burpees
* You must jump and land over the bar with two feet

WOD - Friday, February 3, 2012

Three rounds for time of:
10 Deadlift (165-225 lbs.)
50 Double unders

WOD - Thursday, February 2, 2012

For time:
30 Dumbbell shoulder press
40 Pull-ups
50 Kettlebell swings
60 Sit-ups
70 Burpees

WOD - Tuesday, January 31, 2012

Five rounds for time of:
9 Pullups
15 Dips
21 Summo High Pulls (65-95 lbs.)

WOD - Monday, January 30, 2012

"Desforges"

Five rounds for time of:
12 Deadlift 165-225 lbs
20 Pull-ups
12 Clean and jerk 85-135 lbs.
20 Knees to elbows

WOD - Friday, January 27, 2012

For time:
50 Back squats (55 lbs.)
50 Pullups
40 Back squats (60 lbs.)
40 Pullups
30 Back squats (65 lbs.)
30 Pullups
20 Back squats (70 lbs.)
20 Pullups
10 Back squats (75 lbs.)
10 Pullups

WOD - Thursday, January 26, 2012

8 rounds of:
Run 400 meters
Rest 90 seconds

WOD - Tuesday, December 24, 2011

Seven rounds for time of:
7 Front squat
10 Pull-ups

WOD - Monday, January 22, 2012

Seven rounds for time of:
7 Deadlift (165-205 lbs.)
7 Tuck Pullups

WOD - Friday, January 20, 2012

Three rounds for time of:
50 Sumo high pulls - 45 lbs.
400 meters
50  Thrusters - 45 lbs.
30 Pull-ups

WOD - Thursday, January 19, 2012

21 Squat cleans
31 Dips
15 Squat cleans
22 Dips
9 Squat cleans
13 Dips

WOD - Tuesday, January 17, 2012

Five rounds for time of:
12 Wallball shots
12 Knees to elbows
12 Kettlbell swings

WOD - Monday, January 16, 2012

"Tabata This!"
Summo High Pull (hanging)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Double-under

WOD - Friday, January 13, 2012

Max Score for:
Deadlift
Clean
Snatch
5 attempts at each lift.  Add heaviest weight at each lift for one final score (weight).

OR

10 rounds for time of:
20 Double unders
20 Situps

WOD - Thursday, January 12, 2012

"Filthy Fifty"
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 lbs.
50 Back extensions
50 Wall ball shots, 15-20 lbs.
50 Burpees
50 Double unders

WOD - , Tuesday 10, 2012

As many rounds as possible in 15 min.:
10 Dips
10 Pullups
10 Kettlebell swings (go heavy)

WOD - Monday, January 9, 2012

Ten rounds for time of:
15 Deadlift (95-125 lbs.)
15 push-ups

WOD - Friday, January 6, 2012

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump
30 Wall ball shots

WOD - Thursday, January 5, 2012

Complete as many rounds in 20 minutes as you can of:
3 Wall climbs
10 Pistols (one legged squats, alternating)
15 Pull-ups

WOD - Tuesday, January 3, 2012

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
Thrusters
Pull-ups

5 min. rest:
3-3-3 Overhead squat