Mon WOD: Danielle

Buy in:
Max # jumping jacks, rope jumps and meters rowed in 2 mins.
5 min goal skill drills

WOD: Danielle (compare to 10/20/09)
AMRAP in 20 min of:
6 pullups
9 DB Burpee Squat Clean Press 25#/15#
12 Box Jump 20"/16"

Cash out:
Max # of L-raises in 2 mins (unless you are Bess and Trish who are still recouperating from the GHD abs they did last Friday).


All workouts will be scaled to your individual fitness level.

Saturday WOD

Buy in:200m run, Warm-up, walking lunges, Overhead Bar holds.

WOD:

100m Walking Lunges
20 Decline Push ups
20 Floor Wipers
20 Box Jumps
300m Run
40 Ball Slams
40 Knees 2 Elbows
40 Wall Ball
300m Run
20 Russian Twists
20 Goblet Squats
20 Pull ups
100m Walking Lunges


Cash out:Stretch

All workouts will be scaled to your individual fitness level.

"Hansen"

Buy in:
800 m Row Time, 10 L-sits on rings, 10 Dips, 10 Body Blaster, KB Ladder a-5,
5-1

WOD: "Hansen" (for Daniel Hansen who died 2/14 in Afganistan)
5 Rounds for Time:
30 KB Swing
30 Burpee
30 GHD Situp (if you are new to the GHD, do 10 and the remaining 20 on the fit ball)

Cash out:
Continue with your goal skill work, add in some crow, crazy arm balance, handstands.

All workouts will be scaled to your individual fitness level.

Thurs WOD: "Linda" AKA 3 Bars of Death

Buy in:
DROM hip/quad/hamstring, iron cross, scorpion
warm up sets of chest press, deadlift, clean

WOD: "Linda"
10!
1.5 BW Deadlift
BW Bench Press
.75 BW Squat Clean

Cash out:
Max static ring hold, yoga stretch


All workouts will be scaled to your individual fitness level.

Wed WOD: Fight Gone Bad"

Buy in:
DROM warm up, PVC Shoulder Rotations, 5 easy Rounds of Cindy

WOD: 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 20"/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.

Cash out:
Yoga stretches


All workouts will be scaled to your individual fitness level.

Tues WOD

Buy in:
2x10 PVC Shoulder Rotations, Hip Swings Forward/Back/Side, Barbell Complex #1, PVC and empty bar Hang Power Clean

Strength:
Hang Power Clean 3 3 3 3 3

WOD: Magnificent 7
7 Rounds for Time:
7 pistols left leg
7 KB snatch left arm 35#/26#
7 pistols right leg
7 KB snatch right arm 35#/26#
7 pullups
7 ring dips
7 Double Unders

Cash out:
Max static ring hold, tabata abs for Bess


All workouts will be scaled to your individual fitness level.

Revised Mon WOD:

Buy in:
2x10 walking lunge forward/back, OH squat, back ext., body row, back squat,ring dips, front squat, box hdpu.

Max overhead bar hold 45#/35#

WOD: last done 12/24/09
1 round for time:
10 Thruster 75#/55#
40 ea: KB Swing 44#/35#, Burpee, K2E
10 Front Squat 75#/55#
30 ea: KB Swing, Burpee, K2E
10 Back Squat 75#
20 ea: KB Swing, Burpee, K2E
10 OH Squat
10 ea: KB Swing, Burpee, K2E
10 Thruster

Cash out:
Eagle shoulder stretch, max plank hold, max boat pose hold, then 30 sec. sinking boat.


All workouts will be scaled to your individual fitness level.

Saturday WOD-

Buy in: quadruped movements, platypus walks, complex 1, max handstand holds.

WOD:

4 rounds for time

3 Burpees
5 Power Cleans
10 Push Press
15 Back Squats
20 Alt. BB Lunges
25 Double Unders or Box JUMPS


Cash out: 300 sit ups

All workouts will be scaled to your individual fitness level.

"Clean, Catch and Climb"

Buy in:
4x jog forward back, 100 jump rope, 4x suicide runs across mat, 100 jump rope, 2x snowboarder forward back, 100 jump rope, 2x frog hop forward back, 100 jump rope

WOD: Clean, Catch and Climb 1 round for time:

30 Towel Pullups
30 Sandbag Clean and Climb 50#/25#
30 Ball Slams 20#/15#
30 DB Spiderman Crawls 30#/15#
30 Alt Arm KB Clean 35#/26#30
30 Broad Jump Burpee
Ladder Rung Ascents, Descents
30 Sandbag Squat Thrust w/ Alt. Shoulder Clean
30 Sledgehammer Tire Hits
30 Sandbag Clean and Press 50#/25#
30 Up Downs w/ Wall Ball 20#/14#
30 Sandbag Buelers

Cash out:
Maybe we should stretch


All workouts will be scaled to your individual fitness level.

Thurs WOD - "Kettlebell Hell"

Buy in:
Across the mat: inch worm into upward facing dog, crab crawl, bear crawl, spider man, frog hop, reverse frog hop, forward rolls, cartwheels (can you keep on the line on the mat?) broad jump, reverse broad jump.

Practice turkish getup

Strength:
Turkish Getup 3 3 3 3 3 (click on numbers to link to video progressions)
(if you can do that many - we are learning proper technique along with strength work with this one, so listen to your body and when it tells you that you are done, be done.)

WOD:
3 Rounds for Time:
10 KB Snatch ea arm (35#/26#)
10 KB Swing (53#/44#)
10 Burpee Tuck Jumps

Cash out:
10 KB Situp/Reach Up to the center, to the right and then to the left 26#
10 KB Russian Twist 26#



All workouts will be scaled to your individual fitness level.

Wed WOD: Because of Bess

Buy in:
Official CF Warmup, 2x5 empty bar power clean 2x3 weighted bar

WOD:
5 Rounds for Time:
500 m Row
12 Power Clean 135#/95#
15 Thruster 95#/65#

Cash out:
5 Rounds:
12 Plank Walkups
15 KtoE

All workouts will be scaled to your individual fitness level.

Tues WOD: DL, Karen

Buy in:
Max Double Under in 3 min, 3 easy rounds of Cindy, dl 5 x 30%, 3 x 40%, 3 x 50%1RM

Strength:
Deadlift 3 3 3 3 3

WOD: "Karen"
150 Wall Ball for time

Cash out:
max superman hold; prone, supine, side, side


All workouts will be scaled to your individual fitness level.

Mon WOD

Buy in:
Partner Wall Ball Variations. For 5 mins, partners switch between 1 wall ball, 1 reverse wall ball, 1 right side throw, 1 left side throw and 1 underhand throw.

WOD: For Time:
Complete 20 SDHP, 20 Push Jerk, 20 OH Squat, 20 Front Squat (using the same bar weight), 20 med ball clean (20#/14#). Every minute on the minute stop and do 2 burpees before continuing. You must complete 20 of each movement before moving onto the next.

Cash out:
20 med ball against the wall, 20 med ball russian twist, 20 med ball v-ups



All workouts will be scaled to your individual fitness level.

Sat WOD: "Filthy Fifty"

Buy in:
Active stretches

WOD: "Filthy Fifty"
50 of the following for Time"

Box Jump 24"/20"
Jumping Pullups
KB Swing 1 pood/26#
Walking Lunge Steps
K2E
Push Press 45#
Back Extension 45#
Wall Ball 20#/14#
Burpees
Double Unders

Cash out:
Passive Stretching



All workouts will be scaled to your individual fitness level.

Fri WOD - "Nicole".

Buy in:
10 Sun Salutations, PVC shoulder rotations

WOD: "Nicole"
AMRAP as possible in 20 mins of:
Max rep Pullups
400 m Run or Row

Score is your number of pullups. You are finished with a round of pullups once your hands leave the bar.

Cash out:
Variety core work using the medicine ball.

All workouts will be scaled to your individual fitness level.

Thurs WOD - "Diane"

Buy in:
5 times: walking lunge 1/2 perimeter of the mat then 5 squats, 5 pushups, 5 situps, 5 dips.

Strength:
Chest Press 5 5 3 3 1

WOD: "Diane"
21 - 15 - 9
Deadlift 225#
Handstand Pushup

Cash out:
Concentrated Goal Skill Work. If you have not worked on your goal skill this week, now is the time to do it.


All workouts will be scaled to your individual fitness level.

Wed WOD

Buy in:
Rowing Tabata Style
Burgener Warmup
Practicing the Snatch and OH Squat

WOD: AMRAP in 20 mins of:
4 Power Snatch (determining appropriate weight)
8 OH Squat (determining appropriate weight)
12 Ball Slam (using new balls!)

Cash out:
Playing with your goal skills


All workouts will be scaled to your individual fitness level.

Tues WOD - "Fran"

Buy in:
Burgener Warmup, Barbell Complex, Snatch and Hang Power Clean Skill work

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

Strength:
Hang Power Clean 5 5 5 5 5

Cash out:
Tabata Situps


All workouts will be scaled to your individual fitness level.

Mon WOD - 10 Rounds of Fun

Buy in:
10 iron cross, scorpion, groiners, stationary frog hop, up/downs, burpee broad jump

WOD: 10 rounds of Fun (last done 12/11)
10 K2E
10 Ring Pushups
10 L-Raises
10 Box Jump 24/20

Cash out:
OH bar holds for time, Static Ring holds for time


All workouts will be scaled to your individual fitness level.

10! Sat. WOD

Buy In:
Inch worms into downward dog & upward dog, crab crawls, lunges, shoulder warm up.
4 rounds tabata abs.

WOD: 10!
Thrusters 95#/65#
GHD/Abmat or KTE from pullup bars
Pistols each leg
Burpees
Power Cleans 95#/65#
Ring or Bar Dips

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.

Fri WOD

Buy in:
3 min Double Unders
1 min rest
3 Minute Ladder Runs
1 min rest
3 minute Jump Rope

WOD:
3 min wall ball 20#/14#
1 min rest
3 min pushups (change it up: clapping, staggered, hands on a med ball etc)
1 min rest
3 min row
1 min rest
3 min pullups

Score total reps. Score calories for rower. WOD courtesy of CrossFit Unbroken

Cash out:
3 min abmat butterfly situps
1 min rest
3 min KB russian twists
1 min rest
90 sec KB half get ups left side
90 sec KB half get ups right side



All workouts will be scaled to your individual fitness level.

Cool Hand Luke-ish - Thursday WOD

Buy in: CrossFit warmup x 2, Max box jumps for 1 minute. Personal skill work.


10 Rounds for Time:

10 Burpees
10 KB Swings 24kg/16kg
10 Pullups
Box Jumps

Cash out:Overhead bar holds for time, Tabata abmat situps, abmat oblique crunches.

All workouts will be scaled to your individual fitness level.

The CrossFit Total

Buy in:
DROM stretches for all lifts.


WOD: The CrossFit Total
The best of 3 attempts at the back squat, shoulder and deadlift. The best single attempt for each lift are added together for your score.

Cash out:
Tabata abmat butterfly abs, russian twists, hip lifts.

All workouts will be scaled to your individual fitness level.

Tues WOD

Buy in:
Easy 400 m run
Forward and Reverse Quadraped Movements

Strength:
Chest Press 1 1 1 1 1

WOD:
3 Rounds 40 30 10
Double Under
KB Swing 53#/36#

Cash out:
Max. Time: Overhead Bar Holds, Static Ring Holds and Ab Mat Situps for Bess


All workouts will be scaled to your individual fitness level.