7.10.12

Bench 5-4-3-3-2-1 365lbs
Pullups 3 x 10
Dips 3 x 10

B Loop

7.9.12

Back Squat
5-4-3-3-2-2 finished with 435lbs
Shoulder Press 4 x 6
RDL's 4 x 8

Mile Run

7.8.12

60 Min Interval Run

7.5.12 -7.7.12

REST

7.4.12

20 Min Intervals

Mile Run

Mile Run

7.3.12

7 Rounds For Reps
Back Squat @ 185lbs
7 Burpee Box Jumps after each Round
25 Min Cap

CH- 157 Reps

7.2.12

Mile Run

5-4-3-3-2-2
Power Cleans
Deads

7.1.12

30 Min Interval Run

WOD
4 Rounds
500M Row
10 Deads at 225lbs
10 Ring Dips

6.30.12

REST

6.29.12

Ten 20 sec sprints up hill w/ decreasing reps of pushups, from 20 to 2.

6.28.12

AM Lift
5 x 5 Squat
4 x 4 OHS
3 x 10 Knees to Elbows

6.27.12

AM WOD
Bench 5x5
Step Ups 4x8

10 to 1 Burpees
1 to 10 Squats

6.26.12

AM Lift
Clean and Jerk 5 x 5
1 rep at the end of 260lbs

One Arm Row 3 x10

PM WOD
5 Rounds
10 Power Cleans 135lbs
10 Pullups
150M Run

6.25.12

AM Lift
5x5 Deads (315lb)
4x4 Shoulder Press (185lbs)
3 x10 Dips and Pullups

Lunch WOD
3 Rounds
20 Knees to elbows
30 Wall Balls

PM WOD
10-9-8-7-6-5-4-3-2-1
Snatch (135lbs)
24" Box Jumps

6.13.12

AM WOD
4x4 Snatch

Team WOD
100 Pullups
200 Pushups
300 Squats
400 Sit Ups

PM
30 Min Interval Run

5x3 Cleans

4 Rounds for Time
135 Clean
400M Run

6.12.12

5x5 Deads w/ 10 ploy box jumps

6.11.12

AM WOD
20 Mins
Every 5 Mins
500M Row
10 Leg Press
5 Bench Press

40 Min of Intervals 5K Course

6.9.12 & 6.10.12

REST

6.8.12

AM
30 Mins of Intervals

PM
15-10-5
Snatch
KB Swing
GHD's
Pullups

2 Mile Run

6.7.12

AM
45 Min of Intervals

PM
4 Rounds
500M Row
10 Deadlift
15 Bench Press
5 Front Squat
15 AB Mat

6.5.12 & 6.6.12

REST

6.4.12

2 Mile Run

6.3.12

2.5 Mile Run

6.2.12

5.25 Mile Run

WOD
1000M Row

Then
12 Min AMRAP
8 Cleans
10 DU's
8 Push Press
8 Box Jumps

6.1.12

5 Rounds
10 Ring Dips
10 RDL's w/ 135lbs
150M Run

5.21.12

REST

5.30.12

3 rounds for time of:
400 meter run
12 toes-to-bar
21 wall ball shots, 20 lbs

5.29.12

Workout Specific Warmup
3 rounds, NFT(not for time) of:
10 toes-to-bar
10 kettlebell swings, light
10 stick jumps
+ establish Clean weight

Workout
For time:
1000 meter row (or 800 meter run) pick your weakness
80 air squats
60 stick jumps, 12" stick
40 kettlebell swings, 24 kg (16 kg)
20 toes-to-bar
10 squat cleans (rxd= 70%1rm/ Competitive=80%1rm) ex: 200# 1mx= 140#/160#)

5.28.12

2.5 Mile Run AM

PM WOD

MURPH w/ Scott and Sundee

1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

5.24.12 - 5.27.12

5 Mile Run
3.5 Mile Run
3.1 Mile Run
REST

5.22.12 - 5.23.12

AM Runs

3 Mile Run
3.65 Mile Run

5.20.12

REST

5.19.12

4 Rounds
20 DU's
20 Hand Release Pushups
10 DB Snatches w/50lbs

THEN

400m Run
10 DB Clean n Jerks
400m Run
10 KB Swings
400m Run
10 DB Clean n Jerks

400m Run

10 KB Swings

5.18.12

2 Mile Run

5.17.12

WOD @ BackCountry CrossFit

5.16.12

2 Mile Run

5.15.12

5 rounds for time.

5 Front Squats 

10 Pull Ups

15 Box Jumps 24″/20″ or DU's

5.13.12 & 5.14.12

5.13.12- 2 Mile Run

5.14.12
4.5 Mile Run AM

5.12.12

5K Run

WOD

1000M Row
21 Deads(CH) --Front Squats(SQ)
21 Bench

1000M Row

15 Deads(CH) --Front Squats(SQ)

15 Bench

1000M Row

9 Deads(CH) --Front Squats(SQ)

9 Bench

SQ 21:10  

CH 21:52

5.10.12 & 5.11.12

2.5 Mile AM Run

3.1 Mile AM Run

5.9.12

2.5 Mile Run


WOD
400M Run
21 Cleans
12 KB Swings

3 Rounds

5.8.12

2.5 Mile Run

PM

Deadlifts- 3 sets with Bands...then 3 sets up to 425lbs

Cindy
SQ- 26 Rounds plus 9 reps
CH- 19 Rounds

5.7.12

2 Mile Run

9 Box Jumps
15 KB Swings
21 Wallballs

3 Rounds

5.5.12 & 5.6.12

5.5.12
Tech at the Rec...
Du's
Thrusters
OHS

5.6.12
Rest

4.25 Mile Run

WOD


Row 500m
12
Ring Dips
Band Dead Lifts
Bench
Row 500m
9

Ring Dips

Band Dead Lifts

Bench

Row 500m

6

Ring Dips

Band Dead Lifts

Bench

5.3.12

B Loop

Bench/Deadlift/Squat

4/4/4/4

2 Mile Run PM

5.2.12

400m Run

13 Power Snatch (from the ground), 105lbs

13 Wall-Ball, 20lb/10'

400m Run

9 Power Snatch

9 Wall-Ball

400m Run

5 Power Snatch

5 Wall-Ball

4.30.12 and 5.1.12

REST

4.29.12

5K Run

4.28.12

3 Mile Run

4.27.12

30 Min Tempo Run

Tabata Mashup with SQ!

4.26.12

30 Min Run

4.25.12

REST

4.24.12

3.5 Mile Run


WITH A 18M RUNNING CLOCK:
RUN 1 MILE
WITH REMAINING TIME COMPLETE AMRAP OF:
5 HSPU
10 DL (225/155)
15 HR PUSHUPS
20 ABMATS
25 JUMP SQUATS
30 LUNGES (NO WEIGHT/NO PVC)

4.23.12

AM Run 3.1 Miles

DU's and Jump Squats

12-9-6
Clean and Jerks
KB Swings
K2E's

4.22.12

AM Run 3 Miles

PM Run 1.5 Miles

4.21.12

REST

4.20.12

5 Mile Run


WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/165lbs)
**Must complete 10 Box Jumps (30/24") in between each set

WOD 4.19.12

AM Run 3.25

PM

800m run
20 push press (115,75)
15 C2B pull ups
400m run
20 push press (115,75)
15 C2B pull ups
200m run
20 push press (115,75)
15 C2B pull ups

WOD 4.18.12

4.5 Miles
Run and Intervals

WOD

"Fargo"

50 Wall Balls (20/14 lbs)

50 Pull Ups

50 Jumping Lunges

50 Kettlebell Swings (55/35 lbs)

50 Box Jumps (24/20")

50 Double Unders

Modifications:

L4 - 50 jumping lunges each leg

L3 - 50 jumping lunges total

L2 - 16/10 lb WB, 50 JL's total, 44/26 lb KB, 20/16" BJ

L1 - 30 reps each; 12/8 lb WB, 50 JL's total, assisted pull ups, 35/18 lb KB, 16/12" BJ,       parallette jump overs; w-short, m-tall

L1m - 3 Rounds

        10 Wall Balls (manageable weight)

        10 Lunges (10 each leg)

        10 Assisted pull ups or ring rows

        10 KB Swings (manageable weight)

        10 Box Jumps (manageable height)

        20 Singles

**25 minute limit

WOD 4.17.12

30 Min of Intervals(400m Run/ 200m Recovery)

PM


10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

WOD 4.11.12

3.8 Mile Run

18-15-12-9-6-3
SDHP (95,65)
Pull ups
KB Swings (heavy)

WOD 4.10.12

2 Mile Run
1.6 Mile Run

Squat/Bench/Shoulder Press

5/5/5/5/5

WOD 4.9.12

2 Mile Run
2 Mile Run (Intervals)

WOD 4.8.12

Rest

WOD 4.7.12

5K Run

WOD 4.6.12

5K Run

PM

B Loop

"Josh"
21 Overhead Squat 95/65
42 Pull Up
15 OHS
30 Pull Up
9 OHS
18 Pull Up


Scale to Jumping Pullups or use Bands

WOD 4.5.12

B Loop

Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

WOD 4.4.12

AM
3M Run

PM
TABATA w/Track
Hand Release Pushups
Burpees
Situps

WOD 4.3.12

1.6 M Run

PM
B Loop

Back Squat
6/6/6/6
Deads
4/4/4/4

21-15-9
Back Squat
KB Swings

WOD 4.2.12

12-9-6

Cleans
Knees to Elbows
Burpee Bar Hops

WOD 4.1.12

REST

WOD 3.31.12

5K Run

WOD 3.30.12

2.7 Mile Run

PM WOD


"Filthy Fifity"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD 3.29.12

5K Run

PM WOD

DB Thrusters
5/5/5/5

DB Step Ups
5/5/5/5

Fight Gone Bad

1 Min @ Each Station

Plate Jump Squats
Med Ball Situps
Jump Rope
Push Press
Jumping Pullups

WOD 3.28.12

AM WOD

10-9-8-7-6-5-4-3-2-1

Bench

Deads

KB Swings

Box Jumps

PM
B Loop
TABATA w/ Track
Squats/Burpees/Lunge Jumps/Situps

WOD 3.27.12

Track 

Hang Squat Clean Tech

GHD Tech

K2E Tech

10-9-8-7-6-5-4-3-2-1

Bench

Squat

KB Swings

Box Jumps

PM WOD CH and SQ

Back Squat

4 Rounds
400m Run
12 Clean and Jerks
12 Pullups

12 Wall Balls

or

3 Rounds for time
400m Run
30 Kettlebell Swings 70/53
20 Wallball Situps
10 Burpees

WOD 3.26.12

Fight Gone Bad

1 Min @ Each Station

Back Squat
Hand Release Pushups
Jump Rope
Wall Balls
Bench Press

WOD 3.25.12

REST

WOD 3.24.12

400m Run

21 Power Cleans

21 Squats

400m Run

15 Power Cleans

15 Squats

400m Run

9 Power Cleans

9 Squats

400m Run

6 Power Cleans

6 Squats

WOD 3.23.12

AM 5K Run

PM B Loop

WOD 3.22.12

Fight Gone Bad
One Min @ Each Station

KB Swing
Box Jumps
Jumping Pullups
Jump Rope
Push Press

BLoop

WOD 3.21.12

Team TABATA Mashup

Situps/Hand Release Pushups/Burpees/Planks
B Loop

WOD 3.20.12

WOD
20 Wall Balls
Run 400m
20 GHDs
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24″)
Run 400m
20 Cleans (115lb)
Run 400m

WOD 3.19.12

Snatch Technique and Toes to Bar Technique
6/6/6/6

WOD
21-15-9-6-3

Bench-Deadlift-Bar Hops

WOD 3.18.12

Rest

WOD 3.17.12

1000m Row
2 Mile Run

WOD 3.16.12

B Loop

WOD 3.15.12

2.5 Mile Run

PM WOD
Partner WOD
5 Mins of alternating Clean and Jerk(1 Rep Each)
5 Mins of alternating Front Squat(2 Reps Each)
5 Mins of alternating Knees to Elbows(3 Reps Each)

See how many total reps you and your partner can get through the 15 Mins.

WOD 3.14.12

Three Rounds

800m Run

50 Back Extensions

50 Situps

Track WOD

TABATA

Squats

Pushups

Line Jumps
Lunges

WOD 3.13.12

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

Track WOD
10-9-8-7-6-5-4-3-2-1
Push Press
Wall Balls
Hand Release Push Ups
Sit Ups

WOD 3.11.12 and 3.12.12

REST

WOD 3.10.12

5K Run

Ah Yeah!

Knees to Elbows and Toes to Bar

Click on the link above for a great technique video!

WOD 3.9.12

For Time
10-9-8-7-6-5-4-3-2-1
Push Ups
Wallballs
Bench Press
Knees to Elbows

WOD 3.8.12

6/6/6/6
Strict Shoulder Press
Sumo Deadlift High Pull
Box Jumps

PM WOD
Snatch Squat 4/4/4/4
(Track) Hang Squat Clean 4/4/4/4

5 Min AMRAP
8 DB Thrusters
10 Box Jumps
8 Push Press

Rest 2 Min

5 Min AMRAP
8 Front Squats
10 Hand Release Pushups
8 Pullups

WOD 3.7.12

2 Mile Run

Tabata Mashup
Grasshoppers/Squats/Pushups

WOD 3.6.12

2 Mile Run

PM WOD

21-15-9
Power Clean (135lbs)
Bar Hops
Dead Lifts (205lbs)

WOD 3.5.12

Mile Run
OHS 3x8 w/ 95lbs
Thrusters 3x6 w/ 95lbs

PM WOD
Strength
Back Squat/Deadlift
OHS (Track)
Knees to Elbows

WOD

In teams of 4:

100 Pull ups

200 Push ups

300 Sit ups

400 Squats

Only two athletes on the team can be working to complete the task at a time. 

There is no set number of reps each person must do. 

This will take communication on the teams part.

WOD 3.4.12

Recovery

WOD 3.3.12

2 Mile Run

WOD 3.2.12

2 Mile Run
1.25 Miles on Stair Stepper

WOD
800M Run
30 KB Swings 70
20 Box Jumps 24
20 Pull Ups
20 Thrusters 95
20 Clapping Push Ups
30 Wall Balls
600 Meter Run

WOD 3.1.12

2 Mile Run

3x6 DB Thrusters w/ 35lbs
3x6 Pullups

PM WOD
30 Power Snatches 115 lbs
30 Ring Dips
600 m Run
20 Power Snatches 115 lbs
20 Ring Dips
600 m Run
10 Power Snatches 115 lbs
10 Ring Dips

17:46

2.29.12

AM 5k Run

3 Rounds

20 Grasshoppers
5 Deadlifts (225lbs)
10 Pullups

2.28.12

5K run

3x8 OHS 95lb
3x8 Strict Shoulder Press 95lb
3x8 Wallballs

2.27.12

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

WOD 2.25.12 and 2.26.12

Recovery

WOD 2.24.12

4.5 miles

50 mins

WOD 2.23.12

21-12-9

Hang Clean Jerks (95lbs)
Pull-ups
KB Swings (35lbs)

CH- 10:39

3 miles of 400m/300m/200m intervals with 100m recovery.

SQ WOD
7 min AMRAP Burpees
113

WOD 2.22.12

1 Rep
Shoulder Press/Back Squat/Deadlift

SQ- 185/385/455
CH- 205/365/425

2.25 miles of 200 intervals (CH)

WOD 2.21.12

4 Mile interval run in the AM
Mix of 400's/600's/800's with a 200 recovery in between.

WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

CH
Bench- 365
Clean- 260
OHS- 165

SQ WOD

22-16-8
Thrusters w/ Alternating Jumping Lunges
115lb and 45lb

Followed by 2 set of 50 Double Unders

WOD 2.20.12

From CrossFit Red


WOD

"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 5 Rounds. The stations are:

. Wallball Shots: 20 pound ball, 10 ft.
. Sumo Deadlift High-Pull: 75 lbs
. Box Jump: 20" box
. Push Press: 75 pounds
. Row: calories

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

WOD 2.19.12

Rest

WOD 2.18.12

4 Mile Run

CH 42 minutes

SQ WOD

Partner WOD. 15 min amrap 400m run/Cindy. Full rounds of Cindy are scored. My partner and I go 15 rounds plus 5 pull ups.

WOD 2.17.12

5 Rounds for time

400m Run
10 Pushups
10 Box Jumps
10 Dumbell Clean and Jerks w/ 35lbs

CH- 21:20

SQ WOD

Rope climbing technique.

WOD 2.16.12

From Crossfit Unbroken

As Many Rounds As Possible 6min.
10 Wall Balls 20#/12#
20 Walking Lunges
10 Deadlifts 185#/125#
Rest 5 minutes and then do the 6 minute AMRAP again. Score both attempts.


SQ WOD

Shuttle Run Tabata. Alternate between 5 meter shuttle run and tabata exercise. Wall ball, push ups, toes to bar, double unders and kb swing. First part of score is low shuttle run, second part is tabata exercise. Score was 25/66.

WOD 2.15.12

WOD @ CrossFit Red

3 Rounds
400m run
21 Power Cleans @ 115lb
12 Pullups

SQ- 11:03
CH- 15:50

WOD 2.14.12

Strength
OHS - 4 x 8 w/ 115
Snatch - 4 x 6 w/ 115
KB Swing - 4 x 8 w/ 70lb
Pullups - 4 x 10

WOD 2.13.12

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

CH- 20:36
SQ- 18:09