1-31-08 WOD

"Lano"

100 Strict Presses
200 Push-Ups
300 Sit-Ups


or


"Kelly"

5rds for time
Run 400 meters
30 box jump
30 Wall ball shots

1-30-08 WOD

AM Class

"Fran"
21,15,9
Thrusters
Pull-Ups
5 rounds


PM Classes

"Fight Gone Bad"
3rds
Row for cals
Wall Ball
KB Swings
Box Jump
Push Press

1-29-08 WOD

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Video: [wmv][mov]

1-28-08 WOD

"Jackie"

1000M Row
50 Thrusters 45lb bar
30 Pull ups

1-26-08 WOD

"Murph"

Row 1600M
100 Pull-Ups
200 Push-Ups
300 Squats
Row 1600M

It's warm today!! You can run if you would like.

1-25-08 WOD

For Time

25 Presses (M75lbs, W 45lbs)
25 Burpees
25 Push Presses
25 Burpees
25 Push Jerks
25 Burpees

(see 9/3/07)

1-24-08 WOD

7 Rounds for Time:

5 Overhead Squats - (M135lb./W95lb.)

5 Muscle-ups

(if you don't have a muscle-up, sub 3 Pullups + 3 Dips per muscle-up)

1-23-08 WOD

3rds for time

50 Heavy Kettlebell Swings
3 Rope Climbs

1-22-08 WOD

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

Ring dips

KB Swings

Burpee

1-21-08 WOD

Five rounds for time of:

135 pound Deadlift, 15 reps
Row 400 meters
15 GHD Sit-ups


MUST WATCH: Glute-Ham Sit-up Elements Lecture Clip...[wmv][mov]

1-17-08 WOD

The Bear (Modified)

7 Sets of the following:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds

**You may not let go of the bar at anytime during a set or you will go back to zero. You may rest as long as needed between rounds**

1-16-08 WOD

60 sec Each for 3 Rounds
Row (cals)
Jump Rope
Situps

40 sec Each for 3 Rounds
Box Jump
KB Swings
OH Squat

20 sec Each for 3 Rounds
Ring Row
Pushup
Burpee

1-15-08 WOD

"Fractured Fran"

21, 15, 9

Thrusters and pull-ups

3 minute break between sets.

Post times for each set.

1-14-08 WOD

Team Challenge

6 Minutes Per Station - Only 1 partner can work at once

Rowing (cals)
Ring Row
DB Thrusters
Push-Ups

1-10-08 WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


OR


"Mary"

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

1-9-08 WOD

Max rounds in 20 minutes of:

15 one arm sumo deadlift high pull The Sumo Deadlift Highpull
10 one arm hang power snatch ...[wmv]
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

1-8-08 WOD

"Broomstick Mile"

With PVC:
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Row
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Row
50 Hang Squat Clean
400m Row
50 Hang Squat Snatched
400m Row

1-7-08 WOD

Max Sets in 20min

20 Heavy Kettlebell Swings
20 Box Jumps
20 Push-Press


Skill Training: Develope your hang power clean, hang squat clean and clean techniques.

1-4-08 WOD

3 Rounds For Time

50 Overhead Lunge Steps (PVC)
50 Wall Ball
50 Ring Push-Ups
50 Flutter Kicks

12-3-08 WOD

"Michael"

Three rounds for time of:

Row 800 meters
50 Back Extensions
50 Sit-upsVideo [wmv] [mov]

Technique Review:Elements of Glute-Ham Developer Sit-ups by Coach Greg Glassman at CrossFit HQ - video [wmv] [mov]

Potential Substitutions: Jiu-Jitsu Sit-Ups

Superman (http://www.bodybuilding.com/fun/exercises.php?Name=Superman)

Double-Unders [wmv][mov]

1-2-08 WOD

Complete 5 rounds for time of:

21 thrusters (M:95#/W:75#)
21 pull-ups

Rest two minutes between rounds.