Mon WOD

Buy in:
800 m row time, CF warmup, 5 minute goal skill work, OH squat skills

WOD:
AMRAP in 20 mins of:
5 burpees
7 med ball cleans 20#, 14#
10 OH Squats pvc or 45#

Cash out:
15 Stability ball pull-ins, center, side, side
15 stability ball pikes
15 stability ball back extensions



All workouts will be scaled to your individual fitness level.

Sat WOD - 21's

Buy in:
Easy 400 m run or row, DROM full body movements

WOD: 21's

For Time:
20 pullups - 1 pushup, 19 pullups - 2 pushups etc.
400 m run
20 KB Swing - 1 Wall Ball, 19 KB Swing - 2 Wall Ball
400 m run
20 Squats - 1 situp, 19 squats - 2 situps

Cash out:
I think we should stretch

All workouts will be scaled to your individual fitness level.

Fri WOD - "Some Things Are Rather Hideous"

Buy in:
Jogging, sprinting, broad jumping, frog hopping and other hideous warmup activities.

WOD: "Some Things Are Rather Hideous"
3 Rounds for Time of:

10 Tuck Jumps
20 Warrior Burpees
10 Box Jumps
20 Floor Wipers
10 Tuck Jumps
20 Staggered Pushups
10 Box jumps
20 Alt Leg Pistols
10 Tuck Jumps
20 Plyo Alt Lunges
10 Box Jumps
20 Suitcase Deadlifts

Cash out:
Variety of stability ball abs as determined by your coach.


All workouts will be scaled to your individual fitness level.

Thurs WOD

Buy in:
20 reps PVC Shoulder Rotations, DB standing flyes, presses, up downs, in outs.
Goal Skill Progressions

Strength:
Shoulder Press 5 5 3 3 1

WOD: Kathy's 40th Birthday!
40 Burpees (something she hates)
40 Wall Ball (something she loves)

Cash out:
40 situps, 40 KB Russian Twists

All workouts will be scaled to your individual fitness level.

Wed WOD

Buy in:
2 Rounds: 100 jump ropes, walking lunge around perimeter of mat and barbell complex #1

Strength:
Deadlift 5 5 3 3 1

WOD:
3 Rounds
12 Hang Clean 135#/85#
9 Tuck Jumps
6 Pullups

Cash out:
Med Ball Partner Abs


All workouts will be scaled to your individual fitness level.

Tues WOD

Buy in:
5 Rounds easy Cindy: 5 Pullups, 10 Pushups. 15 Squats
Light Weight KB Ladder 1-10, 10-1

Strength:
Back Squat 5 5 3 3 1

WOD: (compare to 12/8)
200 m row
200 KB Swing 2 pood, 1 pood
200 m row

Cash out:
Practice inversions and their variations, headstand, handstand, skin the cat


All workouts will be scaled to your individual fitness level.

Mon WOD

Buy in: Yes, we will work on these again - max Double Unders in 3 mins (either in a row or max #) Official CrossFit Warmup and 5 mins of 1000 Challenge skill.

WOD:
Max Reps in 1 min w/ 10 secs rest. 8 Rounds total within ea. of 2 exercises. 1 min rest between sets of exercises. Partners switch between:

Row (calories) / DB Thruster 35#,20#
Wall Ball 20#, 14#/ Box Jump 24", 20"
Double Under / KB SDHP 44#, 35#

Cash out:
8 Rounds of 20 secs max reps with 10 secs rest of each movement:
L-raises
L side Side Plank - hips raise and lower to ground
R side Side Plank



All workouts will be scaled to your individual fitness level.

Sat WOD: Three Bee's

Buy in: Barbell Complex #1, 5 5 3 3 Front, Back Squat, Push Press, OH Squat using bar only

WOD: Three Bee's
3 Rounds: Same bar load for all

15 Front Squat (95#, 65#)
15 Burpees
15 Back Squat
15 Box Jump 24", 20"
15 Push Press
15 Burpees
15 OH Squat
15 Box Jump

Cash out:
15 Barbell Rollouts


All workouts will be scaled to your individual fitness level.

Fri WOD

Buy in:
5 Rounds of: 10 Double Unders, Agility Ladder Drills

Strength:
Deadlift 5 5 3 3 1

WOD: "Bull in a Ring"
Max Rounds in 2 mins of:
5 Tuck Jumps
5 Situps
5 Ball Slam
5 Squat Thrust

Rest for 1 min and repeat for 5 Rounds

Cash out:
Max Superman Hold; stomach, side, side, back


All workouts will be scaled to your individual fitness level.

Thurs WOD - "Murph"

Buy in:
200 m running jump rope, full body dynamic warmup

WOD: "Murph" (Compare to 8.04.09)
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Cash out:
Full body stretch


All workouts will be scaled to your individual fitness level.

Wed WOD: SP/PP/PJ + "Annie"

Buy in:
Running jump rope around bldg.
Shoulder stretches w/ back against the wall, arm circles, tai chi spirals, knee, hip, ankle rotations

WOD: (compare to 10/23)
SP 1 1 1 1 1
PP 3 3 3 3 3
PJ 5 5 5 5 5

"Annie" (compare to 11/10)
50 40 30 20 10
Double Unders, Situps (if you can't do double unders, do tuck jumps)

Cash out:
Variety of yoga poses

All workouts will be scaled to your individual fitness level.

"Nate"

Buy in:
PVC Shoulder Rotations.
9 6 3
Row for Calories, Burpees, Wall Ball. This is a warm up. Slow, controlled, perfect form.
Practice handstand pushup progressions

WOD: "Nate" (last done 11/4/09)
AMRAP in 20 mins of:

2 MU (if you can't do a muscle up, do 3 pullups and 3 dips)
4 HSPU
8 KB Swing - 2 pood


Cash out:
3 Rounds of: 10 Turkish Getups (5 ea. side), 10 Half-getups, 10 Russian Twist


All workouts will be scaled to your individual fitness level.

Mon WOD: "The Chief"

Buy in:
Inchworms, reverse walking lunge, frankenstein, crab crawl, bear crawl, snowboarders, frog hop, sideways plank walk, broad jump.
5 min 1000 challenge work
3x5, 2x3 warm up sets practicing the clean, starting w/ hang clean working towards full power clean

WOD: "The Chief" (compare to 10/27)
5 Rounds of:
3 Power Clean 135#/85#
6 Pushups
9 Squats
Rest 3 minutes in between rounds

Cash out:
5 x 15 Barbell Rollouts



All workouts will be scaled to your individual fitness level.

Saturday Triple Play

Buy in: 200m Run, Med Ball Throws, Dbl Wall Ball
Practice Body Blasters

WOD:
9 Rounds Total, 60 secs rest in between rounds

21-15-9 reps of:
KB Swings 44/35#
Pushups
Knee 2 Elbows
200 m Run

15-12-9 reps of:
Pull ups
Body Blasters 20#/14#
L-Raises
200 m Run

12-9-6 reps of:
Thruster 75#/555#
Burpee
Situps
200 m Run

Cash out:

All workouts will be scaled to your individual fitness level.

Tire Day

Buy in:
800m Row, 5 mins. challenge skill work, samson stretch, tire toss around building

WOD: Tire Day
2 rounds of:
Rotate through 4 stations
Giant tire, max flips in 1 min. (with assistance if needed)
Weighted tire drag w/rope (120#/90#)
Overhead tire walking lunges
Tire throw around building

Work at each station for the time it takes the thrower to circle the building. At that point everyone rotates to the next station.

Your score is total giant tire flips.

Cash out:
50 Double Unders or double under attempts, stretching

All workouts will be scaled to your individual fitness level.

Tabata Something Else

Buy in:
Travelling Burpees, Practice your challenge skill

Strength:
Shoulder Press 33333

WOD: "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Cash out:
50 Double Unders or double under attempts

All workouts will be scaled to your individual fitness level.

"Kelly"

Buy in:
Crossfit Warmup x2, 5 minutes practice challenge skill

WOD: "Kelly"
5 rounds for time:
Run 400m
30 Box Jump
30 Wall Ball

Cash out:
Partner Abs

All workouts will be scaled to your individual fitness level.

Deadlifts and 10 minute Kalsu

Buy in:
Easy 400m run, inch worms, jumps 1' over reach, squats, warm up dl 5X50%, 3x 60%, 3x 75%

Strength:
Deadlift
1 1 1 1 1 1

WOD

10 minute "Kalsu"
5 burpees on the minute, finish minute with Thrusters.
Count number of Thrusters for 10 minutes.
RX 135#/95#

Cash out:
Pick yourself up off the floor, then superman/hollows.

All workouts will be scaled to your individual fitness level.

7000 lbs. Ground To Overhead

Buy in:
Run 1 mile, Burgener Warmup

WOD: '09 Regional Games WOD #3
For time:
From the ground to overhead anyhow.
7,000 lbs for the men, 5,000 for the women

The barbell starts on the ground and must end up locked out overhead. You can use any technique you want to achieve that.

Power clean and jerk, Clean and jerk, Power snatch, Squat snatch,
Round back deadlift-to a reverse curl-to a press,
Some combination of the above choices.
Make up your own technique.

Men's Choices 7,000 lbs for time
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps

Women's Choices 5,000 lbs for time
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps

Cash out: Practice your challenge skill

All workouts will be scaled to your individual fitness level.

Saturday- Overhead Bar Holds

Buy in: 400m run, PVC warm up, 5 push ups, 10 kb swings, 10 goblet squats, OH barbell hold 30 sec.

WOD:

1 round:

10 Dips (ring or bar)
30 KB swings (53#/36#)
30 Goblet Squat (53#/36#)
Run 400m
60 second overhead barbell hold (65#/45#)
20 Dips
20 KB swings
20 Goblet Squat
Run 200m
90 second overhead barbell hold
30 Dips
10 KB swings
10 Goblet Squat
Run 100m
120 second overhead barbell hold

Cash out:

All workouts will be scaled to your individual fitness level.

100 Burpees for Time

Buy in:
Suicide runs; Med Ball H.O.R.S.E.

WOD:
100 Burpees for Time

rest, and then

50-40-30-20-10 reps for time of:
Kettlebell swings (35#/26#)
Russian Twists w/DB (30#/20#)
Sledge Hammer
Double Unders

Cash out:
Yoga stretches

All workouts will be scaled to your individual fitness level.

" Jackie"

Buy in:
Easy 500m row form check, traveling burpees, 5 minutes challenge skill work

Strength:
Chest Press 33333

WOD: " Jackie"
1 round for time:
1000m Row
50 Thrusters (45#)
30 Pullups

Cash out:
Accumulate 5 mins. inversion hold on rings, headstands, handstands, support hold on rings, or L-sit support hold on rings


All workouts will be scaled to your individual fitness level.

The "400"

Buy in: Quadruped movements. 3 mins. practice Double Unders. 5 mins. challenge skill work

WOD:
For time, 40 reps each:

GHD situps (or L-Raises)
Burpees
Wall Ball
Ring Dips
Overhead squat (65#/45#)
KB snatches (53#/36#)
Sumo deadlift high pulls (75#/55#)
Body Rows
Double Unders
Jumping Lunges (or DB walking lunges)

You can do these in any order you want, but you must complete all 40 before you move on to the next movement.

Cash out: lay on floor. stretching if there's time.

All workouts will be scaled to your individual fitness level.

'09 Regional Games WOD #1

Buy in: Crossfit warmup x2; 5 mins. work on your challenge skill; squat progression

Strength: Front squat 33333

WOD: '09 Regional Games WOD #1

3 rounds for time of:
8 Deadlifts 300#/195#
Run 400 meters

Cash out: abmat situps, partner abs

All workouts will be scaled to your individual fitness level.

Danny Hero WOD

Buy in:
CrossFit warmup x2, Burgener warmup, 5 min 1000 things

Danny: In memory of Oakland SWAT Sergeant Daniel Sakai, killed March 21, 2009 in the line of duty.

AMRAP in 20 min of:

• 30 box jump 24"/20"
• 20 push press 115#/80#
  
• 30 pull-ups

Cash out:
Shoulder stretch on wall straight, 90, up, down, sleeper stretch. Bess will want some ab work!

All workouts will be scaled to your individual fitness level.

Jumbled Numbers

Buy in: Partner quadraped warmup.

Jumbled Numbers:

10 Touch Jumps
50 KB swings
10 Ball Slams
10 Ball Blasters
20 Touch Jumps
40 KB swings
20 Ball Slams
10 Ball Blasters
30 Touch Jumps
30 KB swings
30 Ball Slams
10 Ball Blasters
20 Touch Jumps
20 KB swings
40 Ball Slams
10 Ball Blasters
10 Touch Jumps
10 KB swings
50 Ball Slams


Cash out:

All workouts will be scaled to your individual fitness level.