Workout of the Day (WOD)
Thursday 29th July 2010
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Wednesday 28th July 2010
Run 5 km
Tuesday 27th July 2010
"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Monday 26th July 2010
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Sunday 25th July 2010
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Saturday 24th July 2010
Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb
95 pound Overhead squat, 21 reps
12' Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.
Rest 30 seconds.
Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.
Rest 30 seconds.
Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.
Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb)
Part B: Ben Smith 1 round + 18 ground to OH, Kristan Clever 2 rounds + 4 knees to elbows (65lb)
Part C: Chris Spealler 8:32, Annie Thorisdottir 7:34 (2 rope climbs).
Friday 23rd July 2010
Rest Day
Thursday 22nd July 2010
Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups
Notice the foot anchor....................................
Wednesday 21st July 2010
Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Tuesday 20th July 2010
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Monday 19th July 2010
Rest Day
Sunday 18th July 2010
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Saturday 17th July 2010
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads)
Friday 16th July 2010
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
Post distance to comments.
Thursday 15th July 2010
Rest Day
Wednesday 14th July 2010
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Tuesday 13th July 2010
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Will Josh do "Joshie"?
Monday 12th July 2010
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters
Sunday 11th July 2010
Rest Day
Saturday 10th July 2010
"Johnson"
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift, 105lb clean). Post rounds completed to comments.
Friday 9th July 2010
For Time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Chris Spealler 6:42, Eric O'Connor 7:01. Post time to comments.
CrossFit Kidz Potential!!!
Thursday 8th July 2010
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
Wednesday 7th July 2010
Rest Day
Tuesday 6th July 2010
"Luce"
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
Rob Orlando 24:19. Post time to comments.
Monday 5th July 2010
Bike 30K
Sunday 4th July 2010
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box
Saturday 3rd July 2010
Rest Day
NOTE the steam coming off the top of the head!
Friday 2nd July 2010
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
Thursday 1st July 2010
Clean 3-3-3-3-3-3-3 reps
Wednesday 30th June 2010
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
Tuesday 29th June 2010
Rest Day
Monday 28th June 2010
Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups
Rob Orlando 7:40 at 455lbs (plus a 20lb vest), Tommy Hackenbruck 11:35 at 405lbs, James Hobart 15:21 at 355lbs, Becca Voigt 18:18 at 225lbs, Kristan Clever 19:26 at 255lbs, Dave Lipson 8:02 at 507lbs (parallette HSPU), Eric Magee 8:03 at 455lbs (parallette HSPU).
Sunday 27th June 2010
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Saturday 26th June 2010
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Friday 25th June 2010
Rest Day
Thursday 24th June 2010
Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps
Wednesday 23rd June 2010
"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Russell Berger 36:36, David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments.
Tuesday 22nd June 2010
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Monday 21st June 2010
The all needed REST DAY!!!!
Sunday 20th June 2010
Overhead Squat 1-1-1-1-1-1-1 reps
Dave Lipson 330lb, Rob Orlando 286lb, Kristan Clever 210lb, Rebecca Voight 195lb.
Deutoronomy 28:1-2
"Now it shall come to pass, if you diligently obey the voice of the Lord your God, to observe carefully all His commandments which I command you today, that the Lord your God will set you high above all nations of the Earth. And all these blessings shall come upon you and overtake you, because you obey the voice of the Lord your God."
