Thursday, November 29, 2007

11-29-07 WOD

For Time:

1 Arm kettlebell swing 20 reps (10ea)
Turkish Get-ups 8 reps (4ea)
1 Arm kettlebell swing 18 reps (9ea)
Turkish Get-ups 10 reps (5ea)
1 Arm kettlebell swing 16 reps (8ea)
Turkish Get-ups 12 reps (6ea)
1 Arm kettlebell swing 14 reps (7ea)
Turkish Get-ups 14 reps (7ea)
1 Arm kettlebell swing 12 reps (6ea)
Turkish Get-ups 16 reps (8ea)
1 Arm kettlebell swing 10 reps (5ea)
Turkish Get-ups 18 reps (10ea)
1 Arm kettlebell swing 8 reps (4ea)
Turkish Get-ups 20 reps (10ea)

Tuesday, November 27, 2007

11-27-07 WOD

Max rounds in 20 minutes of:

15 one arm sumo deadlift high pull
10 one arm hang power snatch
5 one arm overhead squat

30# is the rx'd weight for men, 20# for women.

Do not sacrifice form for to get the rx'd weight. Go lighter and do more rounds!

Alternate arms every round. Start the deadlift at mid-shin. The hang power snatch starts at the waist

Monday, November 26, 2007

11-26-07 WOD

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Saturday, November 24, 2007

11-24-07 WOD

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell swings (or 55 pound dumbbell swing) 21x
12 Pull-ups

Wednesday, November 21, 2007

11-21-07 WOD

"Kinda a Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Ring Push-Ups
Clean: 3/4 body weight

Tuesday, November 20, 2007

11-20-07 WOD

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

Monday, November 19, 2007

11-19-07 WOD

10-9-8-7-6-5 for time:

Overhead squat (95# goal)
Pullups

Friday, November 16, 2007

11-16-07 WOD

Fran

21,15,9

Thrusters
Pull-Ups

Thursday, November 15, 2007

11-15-07 WOD

3 rounds for time:

2,000m row (or 1 mile run)
10 knees to elbows
10 kettlebell swings
10 handstand pushups
10 GHD situps

Wednesday, November 14, 2007

11-14-07 WOD

21-15-9 for time:

Wall Ball
Pull-up
Hang Power Clean
Ring Push-up
Box jump

Tuesday, November 13, 2007

11-13-07 WOD

Complete as many rounds in 20 minutes as you can of:

1/2 body weight Push press, 15 reps [wmv] [mov]
Pull-Ups, 10 Reps





(see 7-17-07)

Monday, November 12, 2007

11-12-07 WOD

For Time

Row 1000m
50 Double Unders
Row 750M
75 Double Unders
Row 500M
100 Double Unders

Thursday, November 8, 2007

11-8-07 WOD

5 rounds for time:

500m row
30 pushups (chest to floor)

After the workout, do 100 Jiu-Jitsu situps for time.

Wednesday, November 7, 2007

11-7-07 WOD

5 rounds for time:

20 wallball shots (20# goal)
10 dumbell power cleans (50% bodyweight goal)

Tuesday, November 6, 2007

11-6-07 WOD

Five Rounds For Time:

10 Body Weight Deadlifts
10 Pull-Ups (aided 20)
1 Rope Climb (rope row 15)

MUST WATCH: Deadlift intro by Coach Greg Glassman from CrossFit HQ [wmv][mov]

"I don't lift weights. I lift bodies." - David Camarillo (BJJ Black Belt, Judo Black Belt andCrossFit fanatic)

Monday, November 5, 2007

11-5-07 WOD

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

Ring dips

Sumo deadlift high pull (65# goal)

Thursday, November 1, 2007

11-1-07 WOD

50-30-10

Box Jumps
Push Presses
Sit Ups
Med Ball Cleans
KB Swings
Knees to Elbows