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