WOD - Friday, May 31, 2013

2nd Annual Pilot Crossfit 5k on the Riverwalk

WOD - Thursday, May 30, 2013

5 minute AMRAP:
10 Hand-release push-up
20 Back squat (45 lbs)

2 minute rest

5 minute AMRAP:
10 Toes to bar
20 Thruster (45 lbs)

2 minute rest

5 minute AMRAP
10 SDHP (45 lbs)
20 Double-unders

WOD - Tuesday, May 27, 2013

20 burpees
  2 wallball
18 burpees
  4 wallball
16 burpees
  6 wallball
14 burpees
  8 wallball
12 burpees
10 wallball
10 burpees
12 wallball
  8 burpees
14 wallball
  6 burpees
16 wallball
  4 burpees
18 wallball
  2 burpees
20 wallball

WOD - Monday, May 27, 2013

Murph

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

WOD - Friday, May 24, 2013

Team 1000

In teams of 3 or 4 people.  Rules:

1.  Add reps from all team members together to get 100 reps for each of 10 exercises.
2.  Multiple team members can be working at the same time, but one team member must be doing the static hold for each exercise. (And there may be limitations on the number of available bars, balls, kettlebells, or boxes depending on the number of teams.)
3.  Reps count only as long as the member properly holds the static hold.
4.  Teams may switch which person does the static hold at any time.
5.  The team must complete all the reps of one exercise before moving on to the next.


100 burpees           Static hold:  hold chin above pull-up bar
100 kettlebell      Static hold:  hold 45 lbs plate in OH squat position
100 thrusters (75 lbs)  Static hold:  hold plank position
100 sit-ups             Static hold:  hold handstand against wall
100 pull-ups           Static hold:  hold deadlift (175 lbs)
100 wallball            Static hold:  hold chin above pull-up bar
100 box jumps    Static hold:  hold 45 lbs plate in OH squat position
100 snatch (75 lbs)    Static hold:  hold plank position
100 double-unders  Static hold:  hold handstand against wall
100 push-ups          Static hold:  hold deadlift (175 lbs)

WOD - Thursday, May 23, 2013

"Helen"

3 rounds of:

400m
21 Kettlebell
12 pull-ups

WOD - Tuesday, May 21, 2013

Regional Events 2 & 3

7 minute Overhead Squat Ladder (3 reps):

Starting at 85, 125, or 155 lbs, 7 minutes to get 3 rep max of overhead squat.  Increments of 5 or 10 lbs.  You can't take weight off the bar.

Movement standard:
In the overhead squat, the barbell must be kept overhead and may not touch the body. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell locked out and directly over the body. A full squat snatch will count as a repetition, as long as all the above requirements are met.

Two minute break, then:

30 burpee pull-ups  (7 minute max).

WOD - Monday, May 20, 2013

3 rounds for time:

10 Wall ball
15 Incline push-up
20 Box jump
25 Sit-up
30 Air Squat
35 Back extension
40 Double-under

WOD - Friday, May 17, 2013

13.4 for men

3 - 6 - 9 - 12 etc. reps of:

Clean and jerk (135 lbs)
Toes to bar

7 minutes total

WOD - Thursday, May 16, 2013

"Down and Back"

In Goodman, go down and back, touching the wall at each end:

Run
Run backwards
Farmer carry (plate in each hand)
Broad jump
Walking Overhead Lunge (one plate overhead)
Bear crawl
Bear crawl
Walking Overhead Lunge
Broad jump
Farmer carry
Run backwards
Run

5 burpees between each activity

WOD - Tuesday, May 14, 2013

8 rounds of:

300m run on track
walk 150m

then:

Wall climber ladder:  1 the first minute, 2 the second minute, 3 the third, etc.

WOD - Monday, May 13, 2013

7 rounds of:

7 push jerk (155/105)
7 pull-ups
7 burpees

WOD - Friday, May 10, 2013

Each man does what is right in his own eyes. 

WOD - Thursday, May 9, 2013

AC

Five laps in the AC.

In groups of 2 or 3.

If 2:  one person runs, the other does dumbbell burpee deadlifts for as many reps as possible while the other guy runs.  Then switch.  Keep track of total reps.

If 3:  same as above, add in the third person doing plank during that time.

WOD - Tuesday, May 7, 2013

"Linda"

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

Deadlift
Bench Press
Clean

Rx is according to body weight:  150% for deadlift, 100% for bench, 75% for clean.  Scale as necessary (I'm going to try 125%, 85%, 75%).

WOD - Monday, May 6, 2013

21- 15 - 9 reps of:

Thrusters (75 lbs)
Box jumps
SDHP (75 lbs)
Dips

Then 100 double-unders

WOD - Friday, May 3, 2013

13.4 for men:

7 minute AMRAP of:

3 - 6 - 9 - 12 - 15 (etc.) reps of:

Clean and jerk (135 lbs / 115 lbs for over 55)
Toes to bar


or

4 rounds of:

400m run
50 air squats

Then max reps of push-ups (full extension, nose to the ground)

WOD - Thursday, May 2, 2013

75 rounds of:

Put on a tablecloth.  Demonstration here.

Then:

5 rounds of:

15 kettlebell
15 wallball
15 pull-ups