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