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.