New Years Eve Countdown

Buy in:PVC, Burgener warm up, complex #1

New Years Eve Countdown
10*9*8*7*6*5*4*3*2*1

Shoulder press: 70% 1rm
Power Clean: 75% 1rm

Cash out: Practice your 1000 skill

All workouts will be scaled to your individual fitness level.

Off The Cliff!

Buy in: 400m row, 2 min partner wallball, 5 front rolls, 5 handstands.

Modified from CrossFit LA:

50 Tuck Jumps
30 Plank Walk ups
50 Wall Ball
30 Plank Walk ups
50 Goblet Squat
30 Plank Walk ups
50 DB Lunges
30 Plank Walk ups
50 Double Unders

Cash out: Pigeon Pose, jump rope stretch

All workouts will be scaled to your individual fitness level.

Tues WOD: "The Bear"

Buy In:
400 m Row
Hip & Shoulder Rotations, Cat/Cow
Barbell Complex: Warmup 2x5 using light weight for the 5 lifts.

WOD: "The Bear" (compare to 9/30/09)
7 sets of the following sequence per round. 5 rounds to get to your max. weight
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

There is no time component to this workout. Rest as needed in between rounds. The bar must not rest on the ground during a round, even to re-grip.

Cash Out:
300 Situps


All workouts will be scaled to your individual fitness level.

Mon WOD: 10!

Buy In:
30 secs of each: jumping jacks, stationary snowboarders, skaters, heel digs, prayer squats,windmills, tai chi spirals, down dog into upward dog.
5 min of goal skill drills.

WOD: 10!
Thrusters 95#/65#
GHD/Abmat or KTE from pullup bars
Goblet Squat 53#/35#
Burpees
Deadlift 135#/95#
Ring Push-ups

Cash Out:
Accumulate 3:00 in plank, handstand, headstand, ring and/or parallette bar holds.

All workouts will be scaled to your individual fitness level.

Christmas Eve Naughty List

10 Thruster 75#/55#
40 each: KB, Burpee, K2E
10 Front Squat 75#/55#
30 each: KB, Burpee, K2E
10 Thruster
20 each: KB, Burpee, K2E
10 Back Squat 75#/55#
10 each: KB, Burpee, K2E
10 Thruster

All workouts will be scaled to your individual fitness level.

Wed WOD - "Tyler"

Buy In:
Row 400 m and then 50 total Double Under or 300 regular jumps.

WOD: "Tyler" last done 10/21/09
5 Rounds for Time:
7 Muscle-ups
21 SDHP 95#/65#

If you can't do a muscle up, do 7 self-assist or 3 pullups and 3 ring (or parallel bar) dips for each muscle up.

This Hero WOD is named after Tyler Parten who died Sept. 10th in Afganistan. He was stationed at Ft. Carson, CO.

Cash Out:
Your choice: max hold time in an L-sit on the paralletes, static hold on the rings, headstand or handstand.


All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
Easy 400m run around bldg.
Inch Worm, Walking Lunge, Platypus, Frog Hop
Warm up sets of 3 x 5 Clean, Push Jerk, Deadlift

Strength:
Deadlift 3 3 3 3 3

WOD:
12- 9- 6

Clean and Jerk 135#/95#
KB Half Getup 26#/18#
Max Height Box Jump

Cash Out:
Weighted Tabata Abs


All workouts will be scaled to your individual fitness level.

Mon WOD: "Cindy"

Buy In:
400 m Jump Rope Run
Quadraped Movements as called out by your coach
Bergener Warmup

WOD:
"Cindy"
AMRAP in 20 mins of:
5 Pullups
10 Pushups
15 Squats

Cash Out:
2 x 10 GHD situps
Practice Clean and Jerk for tomorrow''s WOD.



All workouts will be scaled to your individual fitness level.

Sat WOD:Upside Down and Backwards

Buy In:
100 m run forward, 100 m run backwards, frog hops, broad jumps and snowboarders just the same.

WOD: Upside Down and Backwards
It's the 19th of December, 6 days till Christmas and everything is upside down and backwards!

AMRAP in 19 mins of:
6 Med Ball Thrusters 20#/14#
6 Handstand Pushups
6 Inverted Burpees (with or without the weight!
6 Reverse Wall Ball 20#/14#

Cash Out:
Inversions: Ring Skin the Cats, Tucks, Headstands, Handstands, Crow Pose and Crazy Arm balance.

All workouts will be scaled to your individual fitness level.

Fri WOD

Buy In:
Classic CrossFit Warmup
Goal skill progressions

WOD:
1 Round for Time:

25 Box Jump 24"/20"
20 Towel Pullups
50 Walking Lunge Steps
20 Double Unders
25 KB Swing 44#/35#
50 KTE
25 Back Ext. 45# bar
20 Alt. Arm DB Snatch 35#/20#
50 Floor Wipers 45# bar
20 Wall Ball 20#/14#
25 Box Jump 24"/20"

Cash Out:
Happy Hour Yoga Stretches
All workouts will be scaled to your individual fitness level.

Thurs WOD

Buy In:
10 ea PVC Shoulder Rotations, walking lunge, platypus walk, ring dips

Strength:
Shoulder Press 5 5 3 3 1

WOD:
3 Rounds for time:
10 SDHP 95#/65#
10 Burpee Tuck Jump

Cash Out:
Accumulate 3 mins on static ring holds, L-sits on the paralletes and handstands. Mix and match but get 3 mins!

All workouts will be scaled to your individual fitness level.

Wed WOD: Debbie's Birthday

Buy In:
Debbie wants to practice her double unders - max in a row in 3 mins. AGAIN.
Burgener warmup. AGAIN.
PVC shoulder warmup. AGAIN.

WOD: Debbie's 44th Birthday.

AMRAP in 20 mins of:
44 Air Squats
12 Calories Row
16 Jumping Pullups
09 DB Burpee Squat Clean 35#/15#

Get it?

Cash Out:
44 sec plank hold, situps; 12 rounds of 16 sec of work, o9 secs of rest.



All workouts will be scaled to your individual fitness level.

Tues WOD: "DT"

Buy In:
Burgener Warmup
Barbell complex #1, 2x5 warmup sets of back squat, deadlift, hang power clean, push jerk

Strength:
Back Squat 3 3 3 3 3

WOD: "DT" (compare to 10.11.09)
5 Rounds for Time of:

12 Deadlift #155
9 Hang Power Clean #155
6 Push Jerk #155

Named for USAF SSgt Timothy Davis 2/20/09


All workouts will be scaled to your individual fitness level.

Mon WOD

Buy In:
Greg Amundson's Warmup
Practice KB Snatch


WOD: (compare to 10/29)
3 Rounds for Time of:

10 wall ball 20#/14#
10 med ball cleans 20#/14#
20 Box Jump 24"/20"
20 Ball Slam 12#
20 KB Swing 44#/35#
10 L/R KB Snatch 26#/16#
10 Broad Jump Burpees

Cash Out:
3 rounds: 10 KB half-getups each side



All workouts will be scaled to your individual fitness level.

Fri WOD: 10 Rounds of Fun

Buy In:
More work on double unders - max in a row in 3 mins, plus total number in 3 mins.
PVC full body warm up.

WOD: 10 Rounds of Fun
10 Rounds for time:

10 KTE
10 Ring Pushup
10 L-pullups
10 Box Jump

Cash Out:
Practice inversions. Headstands, handstands, skin the cats. (Just to keep the gymnastics theme going.....)


All workouts will be scaled to your individual fitness level.

Pick Your Poison

Buy In:
For 5 mins, do walking lunges w/ torso twist around the perimeter of the mat, stopping every 1 minute to do 3 pushup, 3 situps, 3 dips and 3 squats.

WOD: Pick Your Poison
Choose an exercise that challenges you. Perform 1 the first minute, 2 the second minute, 3 the third etc., until you can no longer perform the required amount of reps in that particular minute.

Cash Out:
Accumulate 5 mins in plank pose, L-sit on the parallettes and static hold on the rings. Mix them up any way you want.



All workouts will be scaled to your individual fitness level.

Empty Bar Squats & Presses

Buy In:
PVC Shoulder warm up, Barbell Complex #1. 5 of all the squats, presses and pulls. 5 of 12# bar of the same.

WOD: Same bar for all: 45# / 35#

400m Row or 50 Double Unders
40 Back Squat
40 Shoulder Press
400m Row or 50 Double Unders
40 Front Squat
40 Push Press
400m Row or 50 Double Unders
40 Push Jerk
40 OHS
400m Row or 50 Double Unders

Cash Out:
Plank Series Abs


All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
Official CF Warmup
Burgener Warmup

Strength:
Chest Press 3 3 2 2 1

WOD:
Row 200m
200 KB Swing 44#/35#
Row 200m

Cash Out:
Practice Snatches. A WOD with them is coming soon!


All workouts will be scaled to your individual fitness level.

Buy In:
Max Double Unders in 3 mins.
5 Min goal skill work (10,000 hours, practice like a kid, have fun)

WOD: "Annie R U Sane?"
10 mins per station AMRAP
7 burpees - 12 med ball clean 20#/14#
7 pullups - 12 wall ball 20#/14#
7 DB Thruster - 45#/25# - 12 KB SDHP 44#/35#

Rest 2 mins between stations.
We took the elements of the "Annie R U Ok?" WOD and re-wired them into insanity.

Cash Out:
1 min hold in superman poses; side, back, side, prone. Might as well add max plank holds as well after this.


All workouts will be scaled to your individual fitness level.

Sat WOD: "Stonebreaker"

3 rounds, 1 minute at each station, 10 secs in between stations. Total reps = score.

Deadlift 225#/175#
Sledgehammer Tire Hits
KB Swings 44#/35#
Ball Slams 12#/10#
KB Snatch 35#/26#


All workouts will be scaled to your individual fitness level.

Fri WOD: "Joshie"

Buy In:
Jumping jacks to traveling jacks, leap frog squats, 2 forward/back, skaters, platypus walk to edge of mat and return doing the same thing.

WOD: "Joshie"
3 Rounds for TIme of:
21 Right Arm DB Snatch 40#
21 L-Pullups
21 Left Arm DB Snatch 40#
21 L-Pullups

Cash Out:
Boy, after this week, can we just rest!?


All workouts will be scaled to your individual fitness level.

Lumber Jack 20

A hero WOD fundraiser for the 4 fallen LumberJack CrossFit soldiers at Fort Hood.

Buy In:
This WOD will be a doozy, so we will do a throrough dymanic full body warm and jump right into it. Due to the weather we will substitute rowing for running.

WOD:
20 deadlift 275#, 185#
Row 400m
20 KB Swing 2 pood, 1.5 pood
Row 400m
20 OH Squat 115#, 75#
Row 400m
20 Burpee
Row 400m
20 Chest to Bar Pullups
Row 400m
20 Box Jump 24", 20"
Row 400m
20 DB Squat Clean 45#, 30#
Row 400m

Cash Out:
Yoga Stretches


All workouts will be scaled to your individual fitness level.

Murph and Angie Broke Up

Buy In:
Classic CrossFit Warm-up

WOD:
3 Rounds for Time of:
50 Double Unders
then 5 Rounds of 10 body rows, 10 fly pushups, 20 situps, 20 squats.

Cash Out:
Yes, again. Practice Goal Skills


All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
Jog to corner of bldg, sprint to far corner, jog to middle of bldg, sprint to corner, grab a jump rope, do the same.

Strength:
Deadlift: 3 3 3 3 3

WOD:
Tricky Beltran
10!
Burpee Pullups
Handstand Pushups
Box Jumps 24"/20#




All workouts will be scaled to your individual fitness level.

Mon WOD

Buy In:
3 x 10 Samson Stretch (30 sec hold) OH Squat, Back Ext, Body Row, Rip Dips

"Viking Fran"
3 Rounds for Time: 21-15-9
Thruster 95#/75#
Pullups
Row 1000-750-500m

Cash Out:
It's the end of the month. How are you doing with your goal skill? Let's continue to practice.


All workouts will be scaled to your individual fitness level.

Sat WOD - Triple Play

9 Rounds Total, 60 secs rest in between rounds

30-20-10 reps of:
Pullups
Pushups
Situps
200 m Run

21-15-9 reps of:
Med Ball Clean 20#/14#
KB Swing 35#/26#
Situps
200 m Run

15-12-9 reps of:
DB Burpee Squat Clean 35#/25#
Reverse Wall Ball 20#/14#
Situps
200 m Run


All workouts will be scaled to your individual fitness level.

Fight Gone Bad

With a continuous running clock, perform max. reps for 1 minute at each of 5 stations:

Wall Ball 20#/14#
SDHP 75#/55#
Box Jump 24"/20"
Push Press 75#/55#
Row (for max calories)

Rest one minute and repeat for a total of 3 rounds. You will have a partner counting and recording your reps for you.

All workouts will be scaled to your individual fitness level.

Some Things Are Rather Hideous

Buy In:
400 m Run around bldg, run interrupted by side shuffles, crazy legs, frog hops, broad jumps, sprints and other hideous activities.

WOD:
3 Rounds FOR TIME of:

10 Tuck Jumps
20 Warrior Burpees
10 Tuck Jumps
20 Alt Arm DB Snatch
10 Tuck Jumps
20 Ring Dip Pushups
10 Tuck Jumps
20 Pistols
10 Tuck Jumps
20 Squats
10 Tuck Jumps
20 Superman Pushups

Cash Out:
What else is there? Oh, stretch shoulders, chest and quads.


All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
For 5 mins total, walking lunge around the perimeter of the mat. Every 45 secs stop and do 5 pushups, 5 situps, 5 squats and repeat.

Strength:
For Max. Rounds: 2x Front Squat. Every minute on the minute add 5-10# to the bar per round to failure.

WOD:
3 Rounds for Time
DB Spiderman Crawl to end of mat and back
50 KtoE

Cash Out:
Just stretch. How about that.
All workouts will be scaled to your individual fitness level.

Monday WOD

Buy In:
20 ea. leg box step ups w/ pvc shoulder press
20 ea. leg pulses on box w/ rolling pvc front/back
How about practicing 10 of those burpee power cleans.
What the heck is a half get-up and what weight will you use?
What is your max height box jump?

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

Burpee Power Clean 95#/65# (Check out this video, if these kids can do it, you can!)http://www.youtube.com/v/M1oMqdbx4lo&hl=en_US&fs=1

Left side KB half get-up
Right side KB half get-up

Max Height Box Jump

Cash Out:

Anything left? Practice goal skill!

All workouts will be scaled to your individual fitness level.

Saturday WOD 3 Rounds

Buy in: 2 min. jump rope, 2 rounds CrossFit warm up, 3x Fr. squat, back squat, Push press Dead lift.

WOD:
3 Rounds:
Same bar load for all.

15 Front Squat (95#, 65#)
15 Burpees
15 Back Squat
15 Double unders (or 15 tuck jumps)
15 Push Press
15 Burpees
15 Dead Lift
15 Double Unders

Cash out: Overhead bar holds 30sec., Practice GHD sit ups


All workouts will be scaled to your individual fitness level.

"Barbara"

Buy In:
Time for 800 m Row
5 min practice on goal skill

WOD: "Barbara"
5 Rounds for Time
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 90 secs in between rounds. We are reducing this time from the 3 min rest called for in the official WOD.

Cash Out:
4 rounds Frisbee Tabata Abs, L-sits on parallettes or rings, ab mat and medicine ball roll ins.

All workouts will be scaled to your individual fitness level.

Buy In:
Burgener Warmup
3 x 5 Cleans, warming up to working weight for WOD
3 x 5 Chest Press "
2 x 3 Chest Press "

Strength:
Chest Press 1 1 1 1 1

WOD: "Elizabeth"
21 15 9
Cleans
Ring Dips

Cash Out:
Gotta stretch



All workouts will be scaled to your individual fitness level.

Wed WOD "Hansen"

Buy In:
Our favorite quadraped movements

Play around with our new GHD and how it needs to be set up to accomodate you as well as practicing this move on a swiss ball.

WOD: "Hansen"
5 Rounds
30 KB Swing - 2 pood
30 Burpee
30 GHD Situps (If you have not done these before you will be doing a set of 10 on the GHD and a set of 20 on the swiss ball)


Named for Marine Staff Sgt. Daniel Hansen who died 2/14/09 in Afganistan when an IED he was working on detonated.

Cash Out:
10,000 hour skill work

All workouts will be scaled to your individual fitness 10,000 hour skill work level.

"Nancy"

Buy In:
Samson Stretch
3 Rounds of Easy Cindy
200 m Run Forward, 200 m Run Backward
3 x 5 OH Squats

WOD: "Nancy"

5 Rounds for Time
400 m Run
15 OH Squats 95#/65#

Cash Out:
Play with our new toy : 2 x 10 glute ham situp



All workouts will be scaled to your individual fitness level.

Mon WOD "Annie R U Ok?"

Buy In:
Greg Amundson's Warmup
3 x 10 goal skill drills

WOD: "Annie R U Ok?" (last done 8/31)
21-15-9
Row (for Calories)
DB Thruster 45#/25#
KB SDHP 44#/35#
Burpee
Medicine Ball Clean 20#/14#
Wall Ball 20#/14#

Cash Out:
Practice hollow rock abs, then perform tabata hollow rock




All workouts will be scaled to your individual fitness level.

Saturday! Push-ups, KB's, Row

Buy in: 3 minute Partner Wallball, PVC shoulder, 5 push ups, 10 kb swings, 10 goblet squats, OH barbell hold 30 sec.

WOD:

1 round:

10 Push-ups
30 KB swings (53#/36#)
30 Goblet Squat (53#/36#)
Row 30 calories
60 second overhead barbell hold (65#/45#)
20 Push-ups
20 KB swings
20 Goblet Squat
Row 20 calories
90 second overhead barbell hold
30 Push-ups
10 KB swings
10 Goblet Squat
Row 10 calories
120 second overhead barbell hold

All workouts will be scaled to your individual fitness level.

Fri WOD

Buy In:
Classic CrossFit Warmup, 200 m run
5 min practice your goal skill

WOD:
"300"
25 Pullups
50 Deadlift 135#/115#
50 Pushup
50 Box Jump 24"/20"
50 Floor Wipers
50 L/R arm KB Clean & Press 26 kg#/16kg#
25 Pullups

Cash Out:
10 Sun Salutations, Pigeon Pose w/ Quad Stretch


All workouts will be scaled to your individual fitness level.

CrossFit TOTAL

Buy in: PVC Shoulder
Burgerner Warm UP
Barbell Complex #1


CROSSFIT TOTAL (CFT)

Three attempts at your 1 rep max for:

Back Squat
Shoulder Press
Dead Lift

Your score (CFT) is the total of the numbers of the max weight of the three lifts.
Bring your 3rep max numbers for all lifts with you.


All workouts will be scaled to your individual fitness level.

CrossFit Total

Buy In:
1 set of 6 of Burgener warmup, Barbell complex #1

WOD:
CrossFit Total
The sum of the best of 3 attempts at 1 rep max for back squat, shoulder press and deadlifts.

(I have calulated the weight of all of your warm up sets and the 1RM for each 0f the lifts).

Cash Out:
Yoga Stretch

All workouts will be scaled to your individual fitness level.

Buy In:
PVC Shoulder Rotations, Hip Rotations. Yes, again, in keeping with our 10,000 hour theme, practice your goal skill.

WOD:
For Time:
100 OH Squats 95#/65#
On your way to 100 reps, stop every 2 mins and perform 4 burpees and 6 wall ball (14#/12#).

Cash Out:
Accumulate 100 frisbee abs, both feet in a frisbee pulling in and out.
All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:

Walking Lunges, Platypus Walks & Hops, inch worms, bear crawl, crab crawl forward/backwards, 5 sun salutations.
10 minutes of practicing your goal skill for the month. We are not looking for quantity here, but FORM.

Strength:
Back Squat 3 3 3 3 3


WOD:
"Annie"
50 40 30 20 10
Double Unders
Situps

If you cannot do a double under, do tuck jumps instead.

All workouts will be scaled to your individual fitness level.

Mon WOD

Buy In:
Rotations of every muscle in your body to prepare for the WOD.
10 mins working on your chosen exercise skills

WOD: "Eva"
5 Rounds for Time:
Run 800 m
30 KB Swing 2 pood
30 Pullups

Cash Out:
Stretch with your coach


All workouts will be scaled to your individual fitness level.

"Bess's Revenge"

Buy In:
1 mile run

"Bess's Revenge"
8 stations, 8 rounds of 20 secs work, 10 secs rest per station of:

Wall Ball
Left Arm KB Snatch
Right Arm KB Snatch
KtoE
Left Leg Pistols
Right Leg Pistols
Ring or parallel bar dips
Burpee Squat Clean Press

Cash Out:
Yoga




All workouts will be scaled to your individual fitness level.

"Angie"

Buy In:
Run through the obstacle course of cones, hoops, parallettes, agility ladders 5 times or until I say stop.

Strength: (last done 8/31)
Shoulder Press 3 3 3 3 3

WOD: "Angie"
For Time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Cash Out:
Accumulate 3 mins static hold on our creative parallel bar set-up and 3 mins on the rings. Core Core Core in tight!!!! Practice Self-Assist Muscle ups. Check out the video.


All workouts will be scaled to your individual fitness level.

Thursday- DU, SDHP, PP

Buy In: Daily Burpees, 800m run, XFit warm-up x 2.

WOD:

21-15-9-6-3

Double Unders
SDHP 75#, 55#
Push Press 75#, 55#

Strength: Bench Press 3-3-3-3-3

Cash Out: Max Plank holds x 5

All workouts will be scaled to your individual fitness level.

Wed WOD

Buy In:
Run 100 m forwards
Run 100 m backwards
Quadraped movements chosen by your coach

WOD:
"Nate"
AMRAP in 20 mins of:
2 Muscle ups (3 pullups and 3 dips equal 1 MU)
4 HSPU - Check out this self-assist method using bands.
8 KB Swing - 2 pood


Cash Out:
300 situps - you can "buy" 20 situps by holding in plank position with your feet on a medicine ball for 45 secs.

All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
2x5 Burgener Warmup PVC
2x5 Snatch Assist Skills PVC

WOD:
5 Rounds for Time:

3 - 95# Snatch
15 - 95# OH Squat
Run 400 m

Cash Out:
5 min of practicing your chosen skill.



All workouts will be scaled to your individual fitness level.

Monday WOD

Buy In:
Burgener Warmup
Snatch Skills

WOD: "Fran"
21-15-9
Thruster 95#/65#
Pullups

Strength:
Front Squat 5 5 5 5 5

Cash Out:
Work on your kipping pullups, self assist muscle ups, accumulate 3 minute ring hold or 3 minute plank abs with feet on medicine ball and hands on balance board.




All workouts will be scaled to your individual fitness level.

Saturday WOD- Fight off the Zombies

Yes, the Zombies are here. Are you prepared to fight them off??



RUN from the Zombies!!- 400m group run
then 1min each:
Zombie Jumps
KB Zombie Smash swings
Zombie Kicks
KB Zombie Swings
Zombie Kicks
Zombie Slams
Pick up Dead Zombies
Bury Zombies
Rest for a minute

OH NO! MORE ZOMBIES!!
AND MORE ZOMBIES!!

All workouts will be scaled to your individual fitness level.

Happy Halloween!

Strength:
Back Squat: 3-3-3-3-3

then

31 of each for time:

H andstand Pushups
A ir Squats
L eap 1' Above Reach
L sits (accumulate 31 secs on paralletes or rings)
O H Squats
W aiter's Walk (31 steps each leg using KB or DB)
E xercise of Choice (one you hate)
E xercise of Choice (one that challenges you )
N ot done yet!!!! 31 Burpees

Results
All workouts will be scaled to your individual fitness level.

"Blizzard Conditions"

Buy In:
Max double unders in 3 minutes (yes, again)
Official CrossFit warm-up

WOD:
3 Rounds for Time of:

10 Wall Ball 14#/12#
10 Med Ball Cleans 20#/14#
20 Box Jump 24"/20"
20 Ball Slam 12#
20 KB Swing 1 pood
10 L/R KB Snatch 16kg/12kg
10 Broad Jump Burpees

Cash-Out:
Max Hold for Plank abs, hands balancing on a med ball and feet on a balance board, regular Side Plank and reverse plank.


All workouts will be scaled to your individual fitness level.

"Tabata This"

Complete Max Reps in 8 Rounds of each of 4 exercises. One rep is 20 secs of work with 1o secs of rest.

Pullups
Pushups
Situps
Squats


All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
Glenn's mandatory shoulder rotations, Tabata sprints around bldg. 20 sec sprints w/ 10 sec jog.

Strength:
Deadlift 3 3 3 3 3
Compare to 90309

WOD: "The Chief"
5 Rounds

Max Reps in 3 min intervals w/ 1 min rest in between intervals:
3 Power Clean 135#/85#
6 Pushup
9 Squats


All workouts will be scaled to your individual fitness level.

Mon WOD

Buy In:
As many double unders as possible in 2 minutes
Crab Crawl, Bear Crawl, Inch Worms, Side Plank Walk, Frankenstein Walk and Platypus Walk to end of mat and back.

WOD:
25 Walking Lunge Steps
20 Pullups
50 Box jumps, 20" Box
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings, 1 pood
30 Situps
20 Alt. Arm Snatch, 35# DB
25 Floor Wipers
30 Wall Ball, 14#
20 Towel Pullups

Cash Out:
Let your Coach lead you through some yoga stretches


All workouts will be scaled to your individual fitness level.

Road Trip Workout #10

10 Rounds for Time:

10 double under
10 Pushups
10 Situps
10 Squats

All workouts will be scaled to your individual fitness level.

Buy -In:
PVC Shoulder Roations (of course!)
10 min Cindy: 5 Pullups, 10 Pushups, 15 Squats

WOD:
For Max loads:

Shoulder Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5 5

Rest no more than 90 secs in between rounds

Cash Out:
300 sit-ups


All workouts will be scaled to your individual fitness level.

Buy In:

How many double unders can you get in 4 minutes?
Practice the false grip on the rings and self assist muscle ups. These are the ones where you are kneeling on the floor just under the rings and press yourself by your toes into a muscle up.

WOD: "Tyler"

5 Rounds for Time:
7 Muscle ups
21 SDHP 95#/65#

If you can't do a muscle up, do them self assisted or do 3 pullups and 3 dips per each muscle up.

Cash-out:
5 headstands against the wall, 5 handstands against the wall, accumulate 1 min ea.
5 headstands from the "crow" position, 5 handstands on the paralletes (assisted as needed (just for fun to see how you do!).


All workouts will be scaled to your individual fitness level.

3x5 Deadlifts then Burpees & Thrusters

Buy in:
Inch worms, Snowboarders, Platypus, Squat hops, Samson Stretch, PVC

Deadlift 3 x 5 then:

10 minutes
on the minute:

5 Burpee
Finish minute with Thrusters 75#/55#

Cash Out:
Daily Burpees 21 or catch up.
Stretch

All workouts will be scaled to your individual fitness level.

"Danielle"

Buy In:
PVC shoulder rotations
Groups of 3 for 4 Rounds:
1 person rows 150 m
2nd person warms up w/ walking lunge & torso twist
3rd person warms up w/downward facing dog into upward facing dog

WOD: "Danielle"
AMRAP in 20 mins:

6 Pullups
9 DB Burpee Squat Clean Press 25#/15#
12 Box Jump 20"/16"

Cash Out:
Weighted Tabata Abs


All workouts will be scaled to your individual fitness level.

Buy In:
Run an easy mile.
Neck, shoulder, hip, knee, ankle rotations
2x5 bar warm up for hang squat clean, push jerk, OHS

WOD:
10 mins per station - AMRAP
Working weight is 95#/65#

7 Hang Squat Clean /12 Pushups

7 Push Jerk / 12 Pullups

7 OHS / 12 KTE

Rest 3 mins in between stations

Cash Out:
Isn't that enough? Yoga Stretches.


All workouts will be scaled to your individual fitness level.

Sat WOD in the Park

"Team Heat"

2 Teams, 2 Heats, 2 Movements per Heat

15 min. average time per athlete per team
If a team goes over the 15 min. average, then each member does 17 burpees

Heat 1: 12 to 5 descending ladder

DB Burpee squat clean/DB thruster
100 m sandbag carry

Heat 2: 12 to 5 descending ladder

KB snatch or one-arm swing
KB half-get up
100 m sandbag carry




All workouts will be scaled to your individual fitness level.

Fri WOD - What the hopper spit out.

Out of the hat the exercises are drawn. Put them in order and crank out a WOD. Supervised and organized by you and your coach.


All workouts will be scaled to your individual fitness level.

All workouts will be scaled to your individual fitness level.

Thurs WOD

Buy In:
400m Jump Rope Run around Bldg.
PVC Shoulder Rotations
5 or more kipping pullups
10 Light weight squat cleans

WOD:
5 Rounds:
10 Ring Pushups
5 Squat Cleans 95#/65#
250 m Row

Cash Out:
Rings Dips 3x5
Ring Rows 3x5
False Grip or Neutral Grip Ring Pullups 3x5
Ring Support Position, accumulate 3:00

Work these in any manner you choose, whether it is all at once or mixed up. Focus on nothing but quality of movement. For example, if you can't get five good ring dips in a row, break up your set and make each one perfect.
All workouts will be scaled to your individual fitness level.

Wed WOD

Buy In:
CrossFit Warm-up, Shoulder PVC, Hip Swings

WOD:
3 Rounds for Time:
(Round 1: 21, Round 2: 15, Round 3: 9)
200m Run
Thruster 95#/65#
200m Run
Back Squat 95#/65#
200m Run
Deadlift 155#/135#
200m Run
Towel Pullups

Cash Out:
Tabata Abs, Plank Abs for Max. Hold


All workouts will be scaled to your individual fitness level.

Tues. WOD

Filthy Fifty (yes, again)

Box Jump 24"/20"
Jumping Pullup
KB Swing 1 pood
Walking Lunge 50 steps
KTE
Push Press 45#
Back Ext.
Wall Ball 20#/14#
Burpee
Double Under


All workouts will be scaled to your individual fitness level.

Mon WOD -"DT"

Buy In:
Burgener Warm-up, 3x5 Deadlift, Hang Power Clean, Push Jerk (bar only)

WOD: "DT" (click to watch video)
5 Rounds For Time:
12 Deadlift 155#
9 Hang Power Clean 155#
6 Push Jerk 155#

Cash Out:
Practice headstands against the wall, crow pose to headstand away from wall, "crazy arm balance" pose away from wall.
All workouts will be scaled to your individual fitness level.

Team Black Jack

Teams of 2 compete to go through an entire deck of cards, doing the exercises each suit represents.

Diamonds: pushups
Hearts: Pullups
Clubs: Situps
Spade: Squats

If you pull a joker, your coach (me) will call out an exercise and everyone has to stop what they are doing an complete the number of reps I choose.


All workouts will be scaled to your individual fitness level.

Friday WOD

Buy In:
Official CrossFit warm-up: 3 rounds x 10 of Samson Stretch, OH Squat, Back Ext., Body Row (as a substitute for pullups) and dips.

WOD:
10 Rounds for Time:
5 Pullups
10 KB Swing 24/16
15 Situps

Cash Out:
Accumulate 3:00 each of L-sits on the rings, plank abs and headstands against the wall.

All workouts will be scaled to your individual fitness level.

Thursday WOD

Buy In:
Suicides across length of mat combined with side shuffles, crazy legs, high knees, butt kicks, snowboarders. PVC shoulder rotations.

WOD:
21-15-9

Pullups
Push Press 95#/65#
Med Ball Clean 20#/14#
Burpees

Everyone is working at the same time. Finish your first set of 21. Perform box jumps until everyone is finished with theirs. Same with the 2nd and 3rd sets.

Cash Out:
6 Tire flips back and forth across the mat.
6 Sun salutations, hold in each pose for 30 secs.

All workouts will be scaled to your individual fitness level.

Wed WOD

Run 800m
15 L Leg Pistols
15 R Leg Pistols
25 Situps
12 L Leg Pistols
12 R Leg Pistols
25 Situps
9 L Leg Pistols
9 R Leg Pistols
25 Situps
Run 800m

Use 1 1/2 pood KB or 55# DB for your pistols.

WOD compliments of Headquarters

All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:

1 lap around the bldg., pvc shoulder rotations, hip swings, 10 squats, OH squats, snatches.

WOD:
AMRAP in 20 min of:
5 Thruster 95#
7 Hang Power Clean 95#
10 SDHP 95#

Cash Out:

6 Burpees (if you have been keeping up that is)
Play with headstands!

All workouts will be scaled to your individual fitness level.

Monday WOD

Buy - In:
3 Rounds of the following: 30 sec Samson Stretch ea. leg and then 5 ea. : kipping pullups, KtoE, dive bomber pushups, roll backs, stationary frog hops, walking lunge. Required # of burpees for this month's challenge!

WOD:
"Migraine Relief" (for Jack).

21-15-9
BW Deadlift
L Arm KB Snatch 16kg/12kg
R Arm KB Snatch 16kg/12kg
Box Jumps - max height from previous challenge

Cash- Out:

Max Reps Air Squats
Max Reps Pushups (resting in plank is allowed)
Max Reps Situps




All workouts will be scaled to your individual fitness level.

Friday WOD

"Helen"

3 Rounds for Time of:

400m Run
21 KB Swing 1.5 pood or 55# DB
12 Pullups

All workouts will be scaled to your individual fitness level.

Thursday WOD

We will do "The Bear" today if the weather is bad. Otherwise we will do:

"Warrior Trainer"
10 Rounds for TIme:

1 Power Clean
2 Hang Squat Clean
2 Push Press
2 Push Jerks

This a WOD from the CrossFit Journal



All workouts will be scaled to your individual fitness level.

"The Bear"

Buy In:
400 m Row
Hip & Shoulder Rotations, Cat/Cow

WOD:
7 sets of the following sequence per round. 5 rounds to get to your max. weight
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

There is no time component to this workout. Rest as needed in between rounds. The bar must not rest on the ground during a round, even to re-grip.
All workouts will be scaled to your individual fitness level.

Cash Out:
Practice the false grip ring hold and pulling up on rings from kneeling 10 times.

Jessica's Last Hurrah

Jessica is getting married on Saturday, so we put a WOD together using exercises that she loves, ones that challenge her, ones that she is good at, ones that she hates and ones that she suck at. The following is the result:

Ladder of 10, 20, 30, 40, 50 For Time
10 Handstand Pushups
100m Run
20 DB Burpee Clean 25#/15#
200m Run
30 DB Split Lifts 25#/15#
300m Run
40 Wall Ball 14#/12#
400m Run
50 DB Walking Lunges 35#/15#

and back on down the ladder.

Congratulations Jess and thanks ALOT.

All workouts will be scaled to your individual fitness level.

Monday WOD

Buy-In:
1 lap around bldg. running jump rope
20 m inchworm into downward facing dog
20 m cartwheels
20 m frog hop

WOD: Murph and Angie got Hitched
For Time:
1 mile run
100 pullups
100 pushups
100 situps
100 squats
1 mile run

Cash-Out:
Practice the false grip ring hold
Pulling up on rings from kneeling 10 times


All workouts will be scaled to your individual fitness level.

Fight Gone Bad

3 Rounds with 1 min in between rounds:
With a continuous runing clock, perform max reps in 1 min of:

Wall Ball 20#/14#
SDHP 75#/55#
Box Jump 20"
Push Press 75#/55#
Row (for max calories)



All workouts will be scaled to your individual fitness level.

Getting ready for FGB

Light work tonight for FGB tomorrow.
4:45 only.

All workouts will be scaled to your individual fitness level.

"Pick your Poison"

Buy in:
CrossFit WU x 3 W/ ballistic push ups

Strength:
Bench Press 3-3-3-3-3-3

WOD:

Pick Your Poison

Choose an exercise that challenges you and perform 1 rep the first minute, 2 reps the second minute, 3 reps the 3rd minute until you can no longer perform the required number of reps within that particular minute.

All workouts will be scaled to your individual fitness level.

Weds WOD

Buy in:
200m run, inch worms <--->, lunges <--->, PVC

AMRAP 20 minutes:

200M run
12 kb 44#\35#
6 burpee
3 dips (bar or rings)

Cash out:
40 sec static holds on bars.
1:30 Planks


All workouts will be scaled to your individual fitness level.

Fightin' The Flu

Only 5:45 tonight!

1 Round For Time:

400 m run
21 Burpee Squat Clean Press
400 m run
15 Burpee Squat Clean Press
400 m run
9 Burpee Squat Clean Press



All workouts will be scaled to your individual fitness level.

Buy In:

Row 800 meters. Work on keeping your strokes per minute below 30.

WOD:

Barbara

5 Rounds of:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest exactly 3 minutes in between rounds.

Cash Out:

Fun with kettlebells! 10 half-gets ups and then 10 turkish get-ups. Play with using a weight that is challenging but work on perfecting your form.

All workouts will be scaled to your individual fitness level.

Danni's Birthday WOD!!

Come and celebrate Danni's B-day CrossFit style!
WOD is a surprise- it won't be a piece of cake. <--------- cake... haha!

All workouts will be scaled to your individual fitness level.

Wed WOD

Buy in:
Inch worms, Snowboarders, Platypus, Squat hops, PVC

Deadlift 3 x 5 then:

3 Rounds for Time:

10 Shoulder Press 75#/45#
20 Double Unders
10 Box Jumps
20 Push Press 95#/65#
200 m Run

Cash Out:
Static Hold on Rings- add 5sec to your max time.
All workouts will be scaled to your individual fitness level.

Hamburguesa

1 Round for Time:

200 m Run
5 Pullup
10 Burpee/Clean /Press
15 Goblet Squat
200 m Run
21 KB Swing
12 Pullup
400 m Run
75 Wall Ball
400 m Run
12 Pullup
21 KB Swing
200 m Run
15 Goblet Squat
10 Burpee/Clean /Press
5 Pullup
200 m Run

All workouts will be scaled to your individual fitness level.

monday.... MONDAY! Backsquat

Buy In:
3:00 Jump rope
Samson Stretch ea. side x 2
15 Squat Jumps- 1' above reach
PVC Shoulder

• Back squat 5×5
• Increase work sets until you find your 5RM
• Rest between sets

Foothills CrossFit WOD:

3 rounds, for time:

• 7 thrusters 95#/65#
  
• 12 burpees

Cash Out:

(x3) Static holds on Rings +5 seconds from previous max hold


All workouts will be scaled to your individual fitness level.

Friday WOD

Buy In:
Burgener Warmup
3 easy warm-up sets of 5 of deadlift, bench press and power clean to determine weight you will be using for WOD

"Three Bars of Death"
10-9-8-7-6-5-4-3-2-1

150% BW Deadlift
BW Bench Press
.75% BW Power Clean

10 rounds total. 10x10x10 is 1 round, 9x9x9 is 2 rounds etc. Rest as needed in between rounds.

Cash Out:
Plank Series abs. Hold for 90 seconds ea.
All workouts will be scaled to your individual fitness level.

Thurs WOD

3 Rounds for Time:

800m Run
25 Burpees
600m Row
25 KB Swing 1 pood
400m Run
25 Wall Ball 20#/14#
200m Row
25 Box Jump 24"/20"

All workouts will be scaled to your individual fitness level.

WED WOD

Buy In:

• Accumulate 4:00 min jump rope, forwards, backwards, one foot, side to side, double unders.
• Now that you are getting good at static holds on the bars and rings, lets add an L-sit to these two! Hold as long as you can and then try a few "skin the cats".
• Practice the "false grip".

WOD:

For Max Loads:

Shoulder Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5 5

Rest approx. 90 secs in between reps

Cash Out:
Play with Pistols:
Practice doing one legged pistols with a 10 sec hold ea. leg x 5 using a vertical support, a KB, 2 dumbbells. Go as low as you can.




All workouts will be scaled to your individual fitness level.

Tuesday WOD 9-8-09

Buy In:
10 ea. Hip Swings (front,back,side, side) Shoulder Rotations w/ PVC.
10 inch Worm, walking lunge forward, backward, side lunge (left, right)
3 x 5 Front Squat ladder (determine weight you can do 20x with perfect form)
3 x 5 Deadlift (determine weight you can do 20x with perfect form)

WOD:

3 Rounds for Time
200 m Run
20 Pushups
200 m Run
20 Front Squat (use weight from above)
200 m Run
20 deadlift (195#/165#)
200 m Run
20 Pullups

Cash Out:
5x static hold on bars - 30 secs is goal
5x static hold on rings - 30 secs is goal using false grip
5x dip on bars and rings

results here
All workouts will be scaled to your individual fitness level.

Labor Day WOD

Running Red Rocks!
Stairs, ramps, planters, rails, bleachers; Red Rocks has it all and you are going to experience it all! BRING IT!

All workouts will be scaled to your individual fitness level.

Katherine's Birthday WOD

Buy In:
For 20 meters: Jog, Sprint, Walking Lunge w/ Twist, Snowboarders. Broad Jump, Frog Hops, Kong Jumps, Sprint

WOD:
AMRAP in 20 mins of:
9 Squats
5 Burpees
9 Box Jump
5 Pullups

Cash Out:
9 rounds of tabata static hold on parallel bars, boxes and/or rings. Try 5 full range of motion dips on either apparatus.


All workouts will be scaled to your individual fitness level.

Buy In:
3 Rounds
30 Samson Stretch
10 Shoulder PVC Rotations
10 ea leg forward back and side to side swings
10 Squats
10 KTE

WOD:
Row 1000 m
21 Thruster 95#/65#
21 Pullups
Row 750 m
15 Thruster
15 Pullups
Row 500 m
9 Thruster
9 Pullups

Cash Out:
Work up to 30 secs static hold on plank, then parallel bars
3 x 5 static dips, shoulder dips below elbow

All workouts will be scaled to your individual fitness level.

Buy In:
Shoulder PVC
Burgener Warmup
10 PVC Power Snatch

Strength:
Deadlift: Set 1: +2-5# from 28th 3-5 reps
Set 2: 90% of Set 1 3-5 reps

WOD:
5 Rounds for Time:
15 Power Snatch 95#/65#
200 m Run

Cash Out:
Begin Muscle-up Progressions

All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
Run a 1/2 marathon

WOD:
17 Rounds for Time:

21 %!*$V
15 &$##XX
9 "X$?&!!!

Cash Out:
Sit Down. Lay Down. Find Pukie.

(Kidding - "Annie R U Ok" - you guys aren't getting off that easy!)
All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
PVC Shoulder Warm up
Inch Worms, Platypus Walks, Frankenstein, Monkey Walks

WOD: "Annie R U Ok?"
21 - 15 - 9
Row (for calories)
DB Thruster 45#/25#
KB SDHP 44#/35#
Burpee
Medicine Ball Clean 20#/14#
Wall Ball 20#/14#

Cash Out:
Plank Series - hold for 1:30 regular plank, 45 secs side plank

All workouts will be scaled to your individual fitness level.

Monday WOD

Buy In:
3 easy rounds of Cindy: 5 pullup, 10 pushup, 15 squats.
2 sets of 10 of 4 kipping pullup drills, pvc shoulder roll, forward/back, forward/back jump and push aways. Then put it all together.

Strength:
Shoulder Press: Set 1: +2-5# from the 24th, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Back Squat: Set 1: +2-5# from the 26th, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps

WOD: Regionals #1 WOD (last done 5/21)
3 Rounds for Time:
8 Deadlift 300#/195#
400 m Run

Cash Out:
3 x 5L/5R Suitcase Deadlift




All workouts will be scaled to your individual fitness level.

"I Thought the Movers Were Coming?"

Teams of 3 compete with each other to complete max reps of
KB Swing and Ball Slams as they alternate moving a sandbag
across the field using burpee broad jumps.

What????

Come to the park and find out!

All workouts will be scaled to your individual fitness level.

Buy-In:
Run an easy mile

Deadlift 3 x 5

WOD: "Karen"
150 Wall Ball for Time

Cash-Out:
10 Skin the Cats on the Floor
5 on the Rings
Practice Headstands



All workouts will be scaled to your individual fitness level.

Thursday 300

Buy In:
30 secs ea: Football run legs close, legs wide, star jumpers, , heel digs, jump for joy's, jumping jacks, skaters.

WOD:
25 Pullups
50 Deadlift 135#
50 Pushups
50 Box Jump 24"
50 Floor Wipers
50 single arm KB clean/press 36#
25 Pullups

Cash Out:
300 Situps - rest as needed but the goal is to complete 300.


All workouts will be scaled to your individual fitness level.

Wed WOD

Buy -in:
50' total of high knees, butt kicks, frog hops, ground kongs, crab crawls, bear crawls; forward & backwards!

10 medicine ball clean, 10 PVC, 10 12# bar

Strength:
Back Squat 3 x 5

WOD:
"Elizabeth"
21-15-9 reps for time:
Hang Clean 135#/95#
Ring Dips

Cash Out:
2 x 10 KB Half-Get-ups


All workouts will be scaled to your individual fitness level.

Tuesday WOD

Buy In:
Easy Lap around the bldg.
Burgener Warmup
Kipping pullup drills (yes, again)

WOD:
10!
SDHP 95#/65#
KB Swing 26kg/16kg
Thruster 95#/65#
Box jump - Max height from last month's challenge

Cash Out:
Work up to 5 "Skin the Cats"
3 sets of 1 min frisbee mountain climbers
All workouts will be scaled to your individual fitness level.

Buy In:
PVC shoulder rolls
2 sets of 10 Kipping Pullup drills: "C' swings, Hip Hops, Push Aways

Shoulder Press: 3 3 3 3 3

WOD:
1/2 Cindy AMRAP in 10 mins of:
5 Pullup
10 Pushup
15 Squats

Cash Out:
Work up to 1 min ea. Plank, Side Plank, Reverse Plank, Dolfin Abs

All workouts will be scaled to your individual fitness level.

"Big Girl Annie"

Buy In:
1 lap around bldg running jump rope
10 ea. kipping pullup drills

Front Squat 3 x 5

WOD - "Big Girl Annie"
5/4/3/2/1 .5 BW Deadlift
50/40/30/20/10 Double Under
50/40/30/20/10 Situps

Cash Out:
Accumulate 2:00 mins of an L-sit and/or L-hang. Mix it up anyway you want!

All workouts will be scaled to your individual fitness level.

FIGHT GONE BAD

With a continuous running clock, perform max reps in one minute at each of 5 stations for 3 rounds. Rest one minute between rounds.

Wall Ball 20/14
SDHP 75/55
Box Jump 24/20
Push Press 75/55
Row for calories

All workouts will be scaled to your individual fitness level.

Buy In:
25 m Quadraped movements

Deadlift 3 x 5 then:

AMRAP in 10 mins
5 - .5BW Front Squat
10 Pullup
15 Pushup

Cash Out:
Handstands Against the Wall, Handstands on the parallettes


All workouts will be scaled to your individual fitness level.

Mike's 50th Birthday WOD - Filthy Fifty Gone Frantic

Buy In:
PVC Shoulder Rotations
5 Sun Salutations w/ Crescent Lunge

50 of the following :

Jumping Pullups
5o m run
Box Jumps 24/20
50 m run
KB Swing 1pood
50 m run
Walking Lunge 50 Steps
50 m run
Knees to Elbows
50 m run
Push Press 45#
50 m run
Wall Ball 20/14
50 m run
Burpees
50 m run
50 Double Under

Cash Out:

50 KB Half-Getups

All workouts will be scaled to your individual fitness level.

Back Squat 3 x 5 then

5 Rounds for Time:
10 Box Jumps using your max. height from last month's challenge
5 .5BW Power Cleans

Total L-sit time if you previously used a tuck postition or
Total L-sit time on the rings


All workouts will be scaled to your individual fitness level.

Friday WOD- 8-14-72

AMRAP in 20 minutes:

8 pull ups
1 jumpin jack burpee
4 thruster
7 deadlift
2 ball blasters

All workouts will be scaled to your individual fitness level.

"Kelly"

5 Rounds for Time:

400m Run
30 Box Jumps 24"/20"
30 Wall Ball 20"/14"

Compare to 6/7/09.


All workouts will be scaled to your individual fitness level.

WOD Change-

3 Rounds for Time of:

7 Deadlift
9 SDHP
12 Thruster
9 Front Squat
7 Push Press

95#/65#

Compare to May 27th




All workouts will be scaled to your individual fitness level.

"Nicole"

AMRAP in 20 mins of:

400m Run
Max Rep Pullups

Score is # of pullups completed.


All workouts will be scaled to your individual fitness level.

Mon WOD - CrossFit Total

CrossFit Total

CrossFit Total is the sum of the best of 3 single 1RM attempts at the back squat, shoulder press and deadlift.

The single best attempt for each of the 3 lifts are added together for the CrossFit Total. There is no time limit for each lift. Multiple progressions to the best attempt are not allowed. (i.e, do not work up to your best squat, then rest and work up to it again to try to better your first effort.)

Further explanations of what is involved in the CrossFit Total will be explained and practiced before the attempts.

All workouts will be scaled to your individual fitness level.

Friday WOD

3 Rounds for Time of:

7 Deadlift
9 SDHP
12 Thruster
9 Front Squat
7 Push Press

95#/65#

Compare to May 27th

All workouts will be scaled to your individual fitness level.

Team Thrasher Race

Two Man Teams

Each team completes:
100 back to back goblet squats
100 "Two-Man Pullups"
100 Elbows to Elbows abs
100 m Run backwards
100 m Run Forward

The Two Man Pullup has one member assisting with a squat-like push press, psuhing his teammate by the ribs or rear end. The contact from the assisting team member must be from the hands and fingers only. Teammates will alternate between alternate between pulling and assisting until the duo has 100 reps from 50 each.

The clock stops for each team as the second member crosses the finish line.
All workouts will be scaled to your individual fitness level.

"DT"

5 Rounds for Time:

12 Deadlift 155#
9 Hang Power Clean 155#
6 Push Jerk 155#

All workouts will be scaled to your individual fitness level.

Murph

For Time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Last done April 26th, 2009

All workouts will be scaled to your individual fitness level.

Mon WOD - Team Race

2 people per team. Max reps per 1 minute intervals of 3 groups of alternating exercises for 4 rounds ea. group. 4oo m recovery lap in between exercises.


DB Thruster / Situps
Wall Ball / KB Squat Thrust High Pull
Ball Slam / Box Jump


All workouts will be scaled to your individual fitness level.

"Cool Hand Luke"

10 Rounds for Time:

10 Burpees
10 KB Swings 24kg/16kg
10 Pullups
200 M Run


All workouts will be scaled to your individual fitness level.

Deadlift 3 3 3 3 3

Skills: Ring Dips, Handstand Pushups



All workouts will be scaled to your individual fitness level.

For Time:

800 m Run
20 One Arm DB Snatch, alternating arms 45#/30#
20 DB Squat Clean 45#/25#
100 Sit-ups
20 One Arm DB Snatch, alternating arms 45#/30#
20 DB Squat Clean 45#/30#
800 m Run

All workouts will be scaled to your individual fitness level.

"Pick Your Poison"

Choose an exercise that challenges you. Perform 1 rep the first minute, 2 reps the second minute etc., until you can no longer perform the number of reps in the required minute.

It is not as easy as it sounds.

Skills: Handstand Pushups, Snatch


All workouts will be scaled to your individual fitness level.

Mon WOD

"The Bear" Complex

Complete 7 reps of the following sequence for a total of 5 rounds, working up to your max weight:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

There is no time component to this WOD. Rest as needed between rounds. The bar must not rest on the ground during the reps. Score is total of max weight used during each round.


All workouts will be scaled to your individual fitness level.

We're playing a Baseball Game, CrossFit style!

All workouts will be scaled to your individual fitness level.

Danni are you OK?

21-15-9

Box Jumps
Thruster 75#/55#
SDHP 75/55
Ball Blaster 20#/14#




All workouts will be scaled to your individual fitness level.

Thurs WOD "Grace"

30 reps for time:

Clean and Jerk 135#/95#


All workouts will be scaled to your individual fitness level.

Run a 5K

Skills: Medicine Ball Cleans

4:45 and 5:45 classes meet at the gym to carpool to the park.



All workouts will be scaled to your individual fitness level.

Back Squat 3 3 3 3 3



All workouts will be scaled to your individual fitness level.

Mon WOD - "Filthy Fifty"

Tony requested this one for today:

50 of the following:

Box Jump 24"/20"
Jumping Pullups
KB Swing 1 pood
Walking Lunges - 50 steps
Knees to Elbows
Push Press 45#
Back Extensions
Wall Ball 20#/15#
Burpees
Double Unders


All workouts will be scaled to your individual fitness level.

10 Rounds for Time:

3 Weighted Pullups 45# (DB in between legs above crossed ankles)
5 strict pullups
7 kipping pullups

Drop DB after 3rd rep ea. round. Coming off the bar or going to the ground constitutes termination of the set.


All workouts will be scaled to your individual fitness level.

Group Effort

21 -15- 9

Towel Pullups
Thruster 95#/65#
SDHP 135#/95#
Burpee

There is no time component to this workout. Each person must complete their round and do box jumps until everyone else has completed theirs.


All workouts will be scaled to your individual fitness level.

CrossFit Games Workout #4

3 Rounds for Time:

30 Hang Squat Snatch 75#/45#
30 Wall Ball Shots 20#/10#

All workouts will be scaled to your individual fitness level.

Tues WOD "Hamburguesa"

5 Pullups
10 Pushups
15 Squats
200 m Run
21 KB Swings 24 kg (16 kg)
12 Pullups
400 m Run
75 Wall Ball Shots 15#/12#
400m Run
12 Pullups
21 KB Swing 24 kg (16 kg)
200 m run
15 squats
10 pushups
5 pullups
400m Run

All workouts will be scaled to your individual fitness level.

Mon. WOD - "Warrior Trainer"

10 Rounds - 2 person teams

1 Power Clean 95#/65#
3 Hang Squat Clean
2 Push Press/Jerk
30 M Run

The video says alot!


All workouts will be scaled to your individual fitness level.

Friday WOD - 20-20-20

3 Rounds for TIME:

20 DL 95# / 75#
20 Box Jump 24" / 20"
20 Push Press 75# / 55#

All workouts will be scaled to your individual fitness level.

Rest day!

Enjoy the cooler weather! See you Friday.

Weds WOD "Elizabeth"

"Elizabeth"

21-15-9 reps, for time

• Clean 135 lbs
• Ring Dips

All workouts will be scaled to your individual fitness level.

Monday WOD "Eva"

5 Rounds For Time:

• Run 800 meters
• 30 KB swing 52#/35#
  
• 30 pullups

POSE Running Drills


All workouts will be scaled to your individual fitness level.

"I'd Rather Watch Fireworks"

Team Race: 4 people per team, 4 rounds:

Med Ball Throw / 100 med ball cleans per team
KB Walking Swing / 200 One arm push press per team
Broad Jump Burpee / 100 Groiners
DB Waiter's Walk / 100 DB Thruster

Team that wins the most rounds wins the coveted championship belt

All workouts will be scaled to your individual fitness level.

Thurs WOD - Max Loads

For Max Loads:

Shoulder Press
1-1-1-1-1 reps
Push Press
3-3-3-3-3 reps
Push Jerk
5-5-5-5-5 reps

Limit rest to no more than 90 secs between rounds

All workouts will be scaled to your individual fitness level.

Wed WOD - Race between Teams

Let's try this again, only add more work and make it a team effort!

Max Reps in 1 min, alternating exercises for 10 minutes each series. Partners switch back and forth between exercises. Partners with the most total reps for all exercises WINS!

Burpees/Situps
400 M Run - you must come back with your partner to start the next series.
Wall Ball/KB Swing
400 M run
Box Jump/Pullups

All workouts will be scaled to your individual fitness level.

Tues WOD

Complete max rep burpees in 1 minute, then
Complete max rep sit ups the next minute
For a total of 10 minutes (5 intervals each)

400 m recovery run

Complete max rep wall ball in 1 minute, then
Complete max rep KB swing the next minute
For a total of 10 minutes (5 intervals each)

400 m recovery run

All workouts will be scaled to your individual fitness level.

Mon WOD - "Fran"

21-15-9 reps for time:

Thruster 95#/65#
Pullups

Warm-up: Pose Running Drills, PVC Shoulder
Skills: Alt. Arm DB Snatch


All workouts will be scaled to your individual fitness level.

Sat WOD

For Time:

Run 200m.
21: Pull ups, box jumps, wall ball
Run 400m
15: Pull ups, box jumps, wall ball
Run 400m
9: Pull ups, box jumps, wall ball
Run 200m


All workouts will be scaled to your individual fitness level.

"Cindy"

AMRAP in 20 mins of:

5 Pullups
10 Pushups
15 Squats

Skills: Handstand Pushups, L-sits

All workouts will be scaled to your individual fitness level.

Thurs WOD

21-18-15-12-9-6-3

SDHP 75#/55#
Push Press 75#/55#

Skills: Handstand Pushups

All wokouts will be scaled to your individual fitness level.

Wed WOD - "The Chipper"

30 Walking Lunge
20 Pullups
400 m Run
30 Box jumps
20 Ring Dips
400 m Run
30 KB Swing
20 Knees to Elbow
400 m Run
30 Back Extension
20 Double Under
400 m Run
30 Wall Ball
20 Pushup


All workouts will be scaled to your individual fitness level.

Tues WOD

Back Squat 3 3 3 3 3

Skills: Kipping Pull-ups, Push Jerk

All workouts will be scaled to your individual fitness level.

Monday WOD - "The Chief"

Max Reps in 3 mins of:

3 Power Clean 135#/85#

6 Pushups
9 Squats

Rest 1 min. in between rounds for 5 rounds

Warm-up: Obstacle Course

Skills: Push Press, Push Jerk, Split Jerk


All workouts will be scaled to your individual fitness level.

Ahhh.. Saturday's WOD! Fight Gone Wha???

Set up FGB style:)

3 Rounds.
Continuous running clock.
1 minute each station.
1 minute rest between rounds.
Add total reps for score.

Wall Ball 20#/14#
Medicine Ball Clean 16#/12#
KB Swings 35#/26#
Burpees
Slam ball 12#/10#


All workouts will be scaled to your individual fitness level.

WOD

Run 400 m
21 Thruster 95#/65#
21 SDHP 135#/95#
Run 400 m
15 Thruster
15 SDHP
Run 400 m
9 Thruster
9 SDHP
Run 400 m

All workouts will be scaled to your individual fitness level.

WOD Change - "Danielle"

AMRAP in 20 mins of:

6 Pullups
9 DB Burpee Clean Press 25#/15#
12 Box Jump 24"/20"

Skills: One-arm KB swing, Snatch, KB Complex

All workouts will be scaled to your individual fitness level.

"Christine"

3 Rounds for Time:

500 m Row
1/2 BW Deadlift
21 Box Jump (20")

Skills: Turkish Get-up, KB Snatch
All workouts will be scaled to your individual fitness level.

Tues WOD - "Nasty Girls"

3 Rounds for Time:

50 squats
7 muscle-ups
10 Hang Power Clean - 135#

If you can't do a muscle up, do 3 ring dips and 3 pullups.
CF HQ

All workouts will be scaled to your individual fitness level.

Mon WOD

Walking Lunge 100'
21 Pullups
21 Sit-ups
Walking Lunge 100'
18 Pullups
18 Sit-ups
Walking Lunge 100'
15 Pullups
15 Sit-ups
Walking Lunge 100'
12 Pullups
12 Sit-ups
Walking Lunge 100'
9 Pullups
9 Sit-ups
Walking Lunge 100'
6 Pullups
6 Sit-ups

Skills: Cleans and their Variations (yes, again)


All workouts will be scaled to your individual fitness level.

Saturday WOD - Get your butt in here Laura!

Welcome to the weekend!

AMRAP in 20 minutes:

25 Burpee Bombers
25 KB swings

All workouts will be scaled to your individual fitness level.

Fri WOD - Tabata This!

8 intervals of 20 seconds of work, 10 seconds of rest of each of 5 movements:

Row
Squats
Pullups
Pushups
Situps

Rest 1 minute between movements
WOD courtesy of CrossFit LA

Skills: Cleans in all their variations.


All workouts will be scaled to your individual fitness level.

Thurs WOD - "Nancy"

5 Rounds for Time:

400 m Run
15 Overhead Squats 95#/65#

Modification for OH Squats: Front Squats

Skills: Med Ball Clean, Ring Dips


All workouts will be scaled to your individual fitness level.

Wed WOD - "Linda"

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

1 x BW Bench Press
.75 x BW Clean
1.5 x BW Deadlift

Skills: Med Ball Clean

We are at the gym
All workouts will be scaled to your individual fitness level.

Tues WOD

Overhead Squats 5-5-5-5-5

Skills: Kipping Pullups, OH Squats, Pushups on Suspended Ladder

Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]

We are at the gym
All workouts will be scaled to your individual fitness level.

Mon WOD -"Kelly"

5 Rounds for Time:

400 m Run
30 Box Jumps 24"/20"
30 Wall Ball 20#/14#

Skills:
OH Squat, Kipping Pullups, Ring Dips

We are at the gym tomorrow.
Kelly video

All workouts will be scaled to your individual fitness level.

Sat WOD: The Bear Complex

Da Bear!

Increasing weight each round till max.
5 Rounds

7 sets of sequence:
Clean
Front Squat
Push Press
Back Squat
Push Press

Cannot release grip between sets. Increase weight between rounds and rest as needed.
Bear Complex WOD...[wmv][mov]


All workouts will be scaled to your individual fitness level.

Fri WOD - "Annie are U Ok?"

15-12-9

Row (for calories)
DB Thruster 45#/25#
KB SDHP 44/35
Burpee
Ball Clean 20#/15#
Wall Ball 20#/15#

We are at the gym tomorrow

All workouts will be scaled to your individual fitness level.

Thurs WOD

3 Rounds for Time:

200 m Run
20 SDHP 95#/65#
200 m Run
20 Thruster 95#/65#
200 m Run
20 Deadlift 195#/135#

We are at the gym
All workouts will be scaled to your individual fitness level.

Wed WOD - Filthy Fifty

50 of the Following:

Box Jumps 24"/20"
Jumping Pullups
KB Swings (1 pood)
Walking Lunge - 50 Steps
Knees to Elbows
PushPress - 45#
Back Extensions
Wall Ball 20#/15#
Burpees
Double Unders


All workouts will be scaled to your individual fitness level.

Tues WOD - 15-12-9-6-3

15-12-9-6-3 for Time:

SDHP 115#/75#
Push Jerk 115#/75#

We are at the gym today
All workouts will be scaled to your individual fitness level.

Monday WOD - "Angie"

For Time:

100 Pullups
100 Pushups
100 Situps
100 Squats

Warm up: Burgener Warm up
Skills: Kipping Pullups
Core: Plank Series

Evening WOD's are at the gym
Morning WOD's are at the park


All workouts will be scaled to your individual fitness level.

Friday WOD- "Helen"

3 Rounds for Time:

400 m Run
21 KB Swing 24kg/16 kg
12 Pullups

Matt 14:07 44#kb
Tony 10:53 44# kb
Megan 14:07 9#kb body rows
Scott 17:53 26# kb body rows
Mike 13:37 35# kb body rows
Lori 15:22 18#kb presses


All workouts will be scaled to your individual fitness level.

Thurs WOD

We are at the gym tomorrow

3 Rounds for Time of:

7 Deadlift
9 SDHP
12 Thruster
9 Front Squat
7 Push Press

95#/65#

All workouts will be scaled to your individual fitness level.

Wed WOD

We are at the park tomorrow

1 Round for Time:

15 Full Squat DB Snatch/L arm 35#/20#
6 Push up
15 Full Squat DB Snatch/R arm
6 Pushup
12 Full Squat DB Snatch/L arm
6 Pushup
12 Full Squat DB Snatch/R arm
6 Pushup
9 Full Squat DB Snatch/L arm
6 Pushup
9 Full Squat DB Snatch/R arm
6 Pushup

Warm-up: Burgener Warm up
Skills: Snatch - pvc and dumbbell



All workouts will be scaled to your individual fitness level.

Tues WOD

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

Power Clean 95#/65#
OHS 95#/65#

Warmup: Burgener Warmup
Skills: Clean, Power Clean
Core: Tabata Knees to Elbows

We are at the gym tomorrow
All workouts will be scaled to your individual fitness level.

"FilFest Finale"

Max Rounds in 20 mins of:

5 Burpees
7 Medicine Ball Cleans 15#/10#
10 PVC OH Squats (scale up if you wish)

Compare to 02.09.09

We are at the gym today

All workouts will be scaled to your individual fitness level.

Regionals Qualifier - WOD #1

3 Rounds For Time of:

8 Deadlifts 300#/195#
400 m Run

We are at the gym today.

All workouts will be scaled to your individual fitness level.

Wed WOD

3 Rounds for Time:

10 Chest to Bar Pullups
10 Front Squat 165#/105#
10 Burpees


We are at the gym.

All workouts will be scaled to your individual fitness level.

Tues WOD

5 Rounds for Time:

10 Hang Power Clean 95#/65#
20 Wall Ball Shots 20#/12#

We are at the gym tomorrow.

All workouts will be scaled to your individual fitness level.

Mon WOD - "Lung Buster"

All classes meet at Prospect Park tomorrow.

1 Round for Time:

50 KB Swing 26kg/12 kg
10 Ball Slam 20#/15"
50 M Burpee Broad Jump
40 KB Swing
20 Ball Slam
50 M Burpee Broad Jump
30 KB Swing
30 Ball Slam
50 M Burpee Broad Jump
20 KB Swing
40 Ball Slam
50 M Burpee Broad Jump
10 KB Swing
50 Ball Slam


All workouts will be scaled to your individual fitness level.

"Mary"

1 mile run, then

"Mary"

As many rounds as possible in 20 minutes of:

5 Handstand Pushups
10 Pistols, alternating legs
15 Pullups

In keeping with the multitude of handstand pushups and pullups we have been doing this week, we had to choose this WOD.

All workouts will be scaled to your individual fitness level.

Thurs WOD - Continuous Clock

WOD's will be held at the gym tomorrow.

With a continuous running clock, perform max reps at each of 5 stations for a total of 5 rounds. Rest one minute in between rounds.

Ball Slams
Box jump 20"/16"
Wall Ball 20#/15#
KB Swings 15kg/12kg
Burpees

All workouts will be scaled to your individual fitness level.

"Nancy"

5 Rounds for Time:
400 m Run
15 Overhead Squats 95#/65#

6:30 class, we are at Prospect Park
4:45, 5:45 class, we are at the training facility



All workouts will be scaled to your individual fitness level.

The Devil in Disguise - 2

6 Rounds for Time:

Power Clean
Thruster
SDHP

Do not release your grip on the bar during a round. Increase the weight each round and rest as needed between rounds.

All workouts will be scaled to your individual fitness level.

Monday WOD

We are outside at Prospect Park tomorrow, meet at the pavilion parking lot.

"Barbara"

5 Rounds for Time:
20 Pullups
30 Pushups
40 Situps
50 Squats

rest 3 min between rounds


All workouts will be scaled to your individual fitness level.

Sat WOD "The 300"

The 300:

25 pull ups
50 deadlifts
50 push ups
50 box jumps
50 floor wipers
50 clean and press
25 pull ups

For time.

Add to your 100 HSPU challenge.


All workouts will be scaled to your individual fitness level.

"The Seth"

This is for you Seth!

3 Rounds for Time:

10 Pullups
20 Box Jumps 24"/20"
10 Burpees
20 Push Press 95#/65#
200 m Run

All workouts will be scaled to your individual fitness level.

Thurs WOD

"Diane"

21-15-9 Reps for Time:

Deadlift 225#/155#
Handstand Pushup


All workouts will be scaled to your individual fitness level.

Wed WOD - Team Heat

(Wed 6:30 class - your WOD will be a version of "Hamburguesa" from yesterday)

2 Teams, 2 Heats
2 Movements per Heat
12 min. average time per athlete per team. If a team goes over the 12 min. average, then each member of the team, including the trainer, does 50 burpees.

Heat 1: 10 to 1 descending ladder
Pullups or Body Rows
KB One Arm Swings
100 m sandbag run

Heat 2: 10 to 1 descending ladder
KB SDHP
Diamond Pushups - chest touches ground
100 m sandbag run
All workouts will be scaled to your individual fitness level.

"Hamburguesa" or Total Nastiness

1 Round for Time:

5 Pullup
10 Pushup
15 Squat
200 m Run
21 KB Swing
12 Pullup
400 m Run
50 Wall Ball
400 m Run
12 Pullup
21 KB Swing
200 m Run
15 Squat
10 Pushup
5 Pullup

WOD compliments of CrossFit Verve (we lowered the number of wall ball)


All workouts will be scaled to your individual fitness level.

First at the Park

One Round for Time:

21 Dumbbell Thruster 40#/25#
21 Renegade Rows w/Groiner 40#/25#
21 Dumbbell Step-up, Touch Ground 40#/25#
Run 200 m
15 Dumbbell Thruster
15 Renegade Rows w/ Groiner
15 Dumbbell Step-up, touch ground
Run 200 m
9 Dumbbell Thruster
9 Renegade Rows w/ Groiner
9 Dumbbell Step-up, touch ground
Run 200 m


All workouts will be scaled to your individual fitness level.

Lori's 55th Birthday WOD

5 Rounds for Time:

10 Bench Press (something that challenges her)
10 Towel Pull-ups (something she sucks at)
10 Weighted Situps (something she is good at)
10 Burpees (something she hates)
10 Double Unders (anything other than running!)

All workouts will be scaled to your individual fitness level.

Wed WOD

Run 400m
21 Thrusters 95#/65#
21 SDHP 95#/65#
Run 400m
15 Thrusters
15 SDHP
Run 400m
9 Thrusters
9 SDHP
Run 400m


All workouts will be scaled to your individual fitness level.

"Warrior Trainer Workout"

2 person team - 10 rounds of:

1 Power Clean
2 Hang Squat Cleans
2 Push Press/Jerks
30 meter run

WOD from the CrossFit Journal
http://media.crossfit.com/cf-video/CrossFitJournal_WarriorTrainerWorkoutPre.wmv

All workouts will be scaled to your individual fitness level.

"Filthy Fifty"

50 of the Following:

Box Jumps
Jumping Pullups
KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press
50 Back Extentions
Wall Ball
Burpees
Double Unders


All workouts will be scaled to your individual fitness level.

Sat. WOD 5 Rounds

5 Rounds:

25 Wall Ball 15#/20#
25 Pull-ups
25 Push -ups



All workouts will be scaled to your individual fitness level.

"Pick Your Poison"

Choose an exercise that challenges you and perform 1 rep the first minute, 2 reps the second minute, 3 reps the 3rd minute until you can no longer perform the required number of reps within that particular minute.

It is not as easy as it appears.


All workouts will be scaled to your individual fitness level.

"Danielle"

Max Rounds in 20 mins of:

6 Pullups
9 DB Clean Burpees 25#/15#
12 Box Jumps 24"/20"

Yes, this WOD was created by one of our athletes. Guess what her name is.


All workouts will be scaled to your individual fitness level.

WED WOD

"The Bear" Hybrid Complex

7 sets of the following sequence per round.
5 rounds to get to your max load.

Power Clean
Front Squat
Push Press
Back Squat
Push Press

There is no time component to this workout. Rest as needed between rounds. During each round the bar cannot be rested on the ground.
Score will be total weight used for all 5 rounds.




All workouts will be scaled to your individual fitness level.

"Modified" Migraine Relief

15 Deadlift (1.5xBW)
21 Left Arm KB Swing 26/18
21 Right Arm
Max Air Squats
9 Deadlift
15 Left Arm
15 Right Arm
Max Wall Ball
6 Deadlift
9 Left Arm
9 Right Arm
Max Situps

Max reps are counted without a rest. Last done 1/28/09.



All workouts will be scaled to your individual fitness level.

Cool Hand Luke

10 Rounds for Time:

10 Burpees
10 KB Swing (26kg/16kg)
10 Pullups
Run 200m

WOD courtesy of CrossFit Alexandria (Thanks Murff for finding it!)


All workouts will be scaled to your individual fitness level.

6 Rounds

Here is the WOD Danielle, Victoria, Murray and Trish did this Sunday-
Taken from Melissa Byer's CrossFit603:

6 Rounds for time:

6 Cleans
6 Push ups
6 KB's
6 Thrusters
6 Pull ups
6 Burpees

Who would think 6 reps could get you this sweaty this fast?

This was Murray's first official WOD- Great job Murray! Welcome to Foothills CrossFit!

All workouts will be scaled to your individual fitness level.

Fri WOD: Jumbled Numbers

1 round for time:

20 squat thrust
50 KB swings
10 Ball Slams
20 Squat Thrust
40 KB Swings
20 Ball Slams
20 Squat Thrust
30 KB Swings
30 Ball Slams
20 Squat Thrust
20 KB Swings
40 Ball Slams
20 Squat Thrust
10 KB Swings
50 Ball Slams
20 Squat Thrust

All workouts will be scaled to your individual fitness level.

Thurs WOD

It's time for a strength WOD:

For Max Loads:
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Limit rest to 90 secs between attempts


All workouts will be scaled to your individual fitness level.

Murph

1 mile run

100 pullups
200 pushups
300 squats

1 mile run

(Murff and Wendy - you get to do Murph on Thurs!)

All workouts will be scaled to your individual fitness level.

Tues WOD

Max Rounds in 20 mins of:

5 Burpees
10 Thrusters 95#/65#
15 Knees to Elbows


All workouts will be scaled to your individual fitness level.

Monday WOD - Revised

5 Rounds for Time:

200 Meter Run
20 KB Swings (24/16kg)
200 Meter Run
20 Front squats (95/65#)
200 meter Run
20 Deadlifts (195#/135#)
200 Meter Run
20 Pullups



All workouts will be scaled to your individual fitness level.

Sat WOD 8 more @ 39

For Time:

39 Push Press (65#/55#)
39 Box Jumps (24"/20")
39 Double Unders
39 Wall Ball (20#/16#)
39 Thrusters (65#/55#)
39 KB single arm swings each arm (35#/26#)
39 Burpees
39 Pull ups

Bring IT!!!!

All workouts will be scaled to your individual fitness level.

WOD

Perform max reps at ea station for 1 min.
30 secs rest in between stations

5 rounds of:

Situps
Burpees
Wall Ball 20#/15#
Box Jump 20#/16"


All workouts will be scaled to your individual fitness level.

Thurs WOD

"Josh"

21 OH Squats 95#/65#
42 Pullups
15 OH Squats
30 Pullups
9 OH Squats
18 Pullups



All workouts will be scaled to your individual fitness level.

WED WOD

21-18-15-12-9-6-3

SDHP 75#/55#
Push Press 75#/55#


All workouts will be scaled to your individual fitness level.

"Donkey Kong"

Heavy Thruster 135# (95#)
10, 8, 6, 4, 2

Double Unders
50, 40, 30, 20, 10

You may choose to use dumbells or barbells for your thrusters, but you cannot choose regular jumps in place of double unders! Practice those double unders!

All workouts will be scaled to your individual fitness level.

Monday WOD

100 Air Squats
90 Situps
80 Walking Lunges - Alternating Legs
70 Ball Slams
60 KB Swings
50 Dumbell Snatch - Alternating Arms
40 Jumping Pullups
30 Wall Ball
20 Box Jumps
10 Burpees



All workouts will be scaled to your individual fitness level.

Saturday WOD- Rest day

Rest day!

WOD Annie are you OK?

Annie Are You OK?

21-15-9 Reps. each for time:

Row (calories)
Thrusters
SDHP
Burpee
Ball Cleans
Wall Ball


All workouts will be scaled to your individual fitness level.

"Lauren's First"

My daughter Lauren started doing CrossFit WOD's at Flatirons CrossFit this week (she goes to school at CU - hence the Boulder connection). Here is her first WOD:

For Time:
21 HSPU
21 SDHP 95#(63#)
50 Double Under
15 HSPU
15 SDHP
50 Double Under
9 HSPU
9 SDHP

Thanks Tim! She said this WOD was hard!


All workouts will be scaled to your individual fitness level.

Wed. WOD

5 Rounds of:

OH Walking Lunge - 45# barbell - 50'
21 Burpees



All workouts will be scaled to your individual fitness level.

"The Ramstein"

Row 500 meters
25 Pullups
20 KB Swings 1 pood
15 OH Squats 65#
10 Burpees
Run 400 meters
10 Burpees
15 OH Squats 65#
20 KB Swings 1 pood
25 Pullups
Row 500 meters

All workouts will be scaled to your individual fitness level.

"Nicole"

Sorry about the late post.

We will do the WOD as posted on the main website:

As many rounds as possible in 20 mins:

400 m run
Max reps pullups



All workouts will be scaled to your individual fitness level.

Saturday WOD

4 rounds of
45 seconds max effort followed by 15 sec rest at each exercise of:

KB Swing 44#/26#
Push-ups
Front Squats 65#/45#
Overhead press 65#/45#
Wall Ball 20#/15#


All workouts will be scaled to your individual fitness level.

"Fausto"

5 Rounds for Time:

10 pullups
15 burpees
20 box jump 24"(20")
25 wall ball 20#(15#)

All workouts will be scaled to your individual fitness level.

"Barbara"

5 Rounds for Time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 mins. between rounds

All workouts will be scaled to your individual fitness level.

WOD

30. 25. 20. 15. 10. 5

1 Round for Time:

SDHP 65# (45#)
KB Swings 16 kg (12kg)
Thrusters 65# (45#)





All workouts will be scaled to your individual fitness level.

The main site did this one yesterday, so we will do it today. I told you this was coming!

For Time:

150 wallball shots 20#(15#)


All workouts will be scaled to your individual fitness level.

"The Bear" Complex

7 Sets of the following sequence for 5 rounds:
Power Clean
Front Squat
PushPress
Back Squat
Push Press

Men 65#, Women 53#, increase the weight each round. Do not set the bar down during the set, even to re-grip. Rest as needed in between rounds.



All workouts will be scaled to your individual fitness level.

WOD Daniel- hero workout

All workouts will be scaled to your individual fitness level.

"Daniel"

50 Pull ups
400m Run
21 Thrusters (95#, 65#)
800m Run
21 Thrusters
400m Run
50 Pull ups

Tabata Something Else

The WOD for today's Open House is "Tabata Something Else"

8 Rounds ea of 4 exercises with 20 secs work, 10 secs rest intervals:
Pullups
Pushups
Situps
Squats

All workouts will be scaled to your individual fitness level.

Thurs WOD

1 Round for Time of:

30 Double Unders
6 Turkish Getups

25 Double Unders
5 Turkish Getups

20 Double Unders
4 Turkish Getups

15 Double Unders
3 Turkish Getups

10 Double Unders
2 Turkish Getups

5 Double Unders
1 Turkish Getup

All workouts will be scaled to your individual fitness level.

Wed WOD

Estimate your 1RM for the back squat, shoulder press and deadlift in preparation to do CrossFit Total.

All workouts will be scaled to your individual fitness level.

WOD - 3/17 St. Patrick's Day

To celebrate the Irish holiday
3 rounds of 17 reps each

S - Sumo deadlift high pull 65#(45#)
T - Thrusters 65#(45#)

P - Pushups
A - Air Squat
T - Towel Pullup
R - Renegade Rows DB 25#(15#)
I - Inch Worms
C - Cleans DB 25#(15#)
K - KB Swings 35#(26#)
S - Slam Ball 12#(10#)

D - Double Unders
A - Abs (Weighted)
Y- Yoga (Stretches to End) YAY!

All workouts will be scaled to your individual fitness level.

Monday WOD - "EVA"

5 Rounds for Time of:

800 m Run
30 KB Swings - 1 pood
30 Pullups


All workouts will be scaled to your individual fitness level.

"Linda"

10,9,8,7,6,5,4,3,2,1 reps for time:
1xBW Bench Press
.75xBW Clean
1.5xBW Deadlift

All workouts will be scaled to your individual fitness level.

"Fran"

21-15-9 Reps For Time
Thruster 95#(65#)
Pullups

All workouts will be scaled to your individual fitness level.

WOD

3 Rounds for Time
Row 800 m
20 KB Swing
40 Push Press
60 Squats

All workouts will be scaled to your individual fitness level.

"Fausto"

5 Rounds For Time of:
10 pullups
15 Burpees
20 Box Jump
25 Wall Ball

All workouts will be scaled to your individual fitness level.

Filthy Fifty

50 Box Jumps
50 Jumping Pullups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extension
50 Wall Ball
50 Burpees
50 Double Unders

All workouts will be scaled to your individual fitness level.

Tabata This

Perform 20 seconds of work with 10 seconds of rest for 8 rounds each of:

Pullups
Pushups
Situps
Squats

Score is total of all reps of each exercise

All workouts will be scaled to your individual fitness level.