WOD

12 Days of Christmas WOD



 1 burpee
2 overhead press
3 box jumps
4 weighted lunges
5 pull ups
6 air squats
7 push ups
8 kb swings...
9 "V" ups
10 sumo high pulls
11 mountain climbers (2ct)
12 dumbbell snatch (altenating arms, each arm counts as 1)

This WOD works just like the song. First you do 1 burpee, then 2 overhead press and 1 burpee, then 3 box jumps 2 overhead press and 1 burpee, then 4 weighted lunges 3 box jumps 2 overhead press and 1 burpee, then 5 pullups 4 weighted lunges 3 box jumps 2 overhead press and 1 burpee...etc., etc., etc. Your final round will be 12 Db snatches, 11 mtn climbers, 10 SDHP, 9 "V" ups, 8 KB swings, 7 push ups, 6 air squats, 5 pullups, 4 weighted lunges, 3 box jumps, 2 overhead press, 1 burpee.

WOD

WOD

12 minute AMRAP of
10 burps
8 knees to elbows (per request)
6 kb push press

WOD

"HELEN"

3 rounds for time of
400m run
21 kb swings (m:55lbs, f:40 all weights approximate)
12 pullups

WOD

8 rounds for time of

200m sprint
30 double unders (60 single unders)
30 (2ct) flutter kicks

WOD

2 rounds for time
50 SDHP
25 burpees

WOD

12 minute AMRAP
12 KB swings
12 walk outs
12 pushups

WOD

4 rounds for time of
400m run
21 air squats
12 burps (not burpees)

see burp video I posted a little while back

WOD

3 rounds of
200m run
12 dumbbell snatch (alternating arms - 6 each side)
then
rest 2 minutes
then
every minute on the minute, alternating minutes for 12 minutes
first minute 10 SDHP
second minute 10 burpees
third minute 10 SDHP
fourth minute 10 burpees
etc., etc for 12 minutes

For this WOD:
3,2,1...go clock starts you begin the 3 rounds of run and KB snatches then looking at your finish time you give yourself a two minute rest then you immediately start the 12 minute EMOM. You track your own time.

WOD

3 rounds for time of
50 double unders (100 single unders)
40 walking lunges
30 frogleg situps
20 chest to ground pushups
10 four count mountain climbers

WOD

2 Nov 13 WOD

3 rounds for time of:
400m run
7 burpees
7 one arm overhead press with the right arm
7 kb swings
7 one arm overhead press with the left arm

WOD

50 air squats
10 rowers
40 air squats
20 rowers
30 air squats
30 rowers
20 air squats
40 rowers
10 air squats
50 rowers

WOD

7 minute AMRAP of
7 KB swings
7 close hand pushups (hands should be shoulder width apart with elbows in)
then
rest 2 minutes
then
7 minute AMRAP of
7 KB swings
7 close hand pushups (hands should be shoulder width apart with elbows in. Act like you have paint on the inner part of your forearm and are trying to wipe it off on your shirt)

WOD

3 rounds for time of
500m run
10 weighted squats (goblet)
15 overhead press

WOD

 15 minute AMRAP

5 burpees
10 kb swings
15 pushups
20 walking lunges

WOD

4 rounds for time of

400m run
10 thrusters
15 burps...see video link below

https://www.youtube.com/watch?v=w20RoA7MYLU&feature=youtube_gdata_player

WOD

partner WOD

15 minute AMRAP
P1 sprint 200m then do 5 burpees
P2 wallballs
then switch

Score is total number of wallballs as a team.

WOD

19 Nov 13 WOD

run 500m
then
conduct the benchmark "Annie" WOD
50-40-30-20-10 of double unders and frogleg(butterfly) situps
then
run 500m

The 500m runs are timed seperately from "Annie". For "Annie" you do 50 DU then 50 situps, 40 DU 40 situps, etc. If you can't do DU then you double the amount of jump ropes but the situps stay at 50-40-30-20-10

WOD

4 rounds for time of:

25 kb swings (m:50/f:35)
20 weighted stationary lunges (weight hangs to side. m:30x2/f:20x2)

WOD

200m run
then
21 Sumo high pulls (I used 70lbs)
21 pushups
18 Sumo high pulls
18 pushups
15 Sumo high pulls
15 push ups
then
run 400m
then
15 Sumo high pulls
15 push ups
18 Sumo high pulls
18 push ups
21 Sumo high pulls
21 push ups
then
run 200m

WOD

first minute 5 kb swings
second minute 6 kb swings
third minute 7 kb swings
continue this pattern until you get to 20 kb swings. Between each minute you will do an untimed 100m sprint. You have one minute to do the kb swings and rest before starting the 100m sprints. If you can not complete the required kb swings within the minute time frame, you owe 2 burpees for every kb swing missed. For example, if we are at 15 kb swings and you only get 13 in that minute you have to complete 4 burpees at the end of the workout. Everyone has been able to complete the kb swings so far and haven't owed a single burpee.

WOD

3 rounds of
500m run
20 overhead walking lunges
20 knees to elbows (or 40 rowers)

WOD

3 rounds for time(RFT) of:

400m sprint
30 walking lunges
20 mountain climbers (2ct)
10 burpees
pullups (see below for number)

Let's challenge ourselves today on the pullups. If you have been doing the alternate ones on the dip bars, move to the pullup bands. If you've been using the bands use a different colored one this time, i.e. if you been using green down to the blue, if you been using blue go to red, and if you been using red go to strict. If you can do strict pull ups you will be doing them weighted with a dumbbell between your legs. You need to do 5 pull ups each round so you should be able to meet the challenge. The only time you do 10 pull ups is if you are doing the alternate style on the dip bars.

WOD

5 rounds for time of:

10 KB thrusters
15 chest to ground push ups
200m run

The weight on the thrusters should be enough that you need to take a break on the second round.

WOD

4 Nov 13 WOD

3 rounds of
20 Sumo deadlift high pulls
100m Victory Hill farmers carry (down)
20 KB swings
100m Victory Hill farmers carry (up)

If you don't have a hill to farmers carry on it's 4 rounds of the same just farmers carry 100m.

WOD

3 rounds for time of

500m run
40 frogleg situps
30 mountain climbers (2ct)
20 dips

WOD

30 Oct 13 WOD

5 rounds for time of
200m run
10 weighted lunges (holding KB in each hand down to your side)
10 burpees

WOD

29 Oct 13 WOD

Every minute on the minute (EMOTM) for 20 minutes:

odd minutes - 10 push press
even minutes - 15 KB swings

heavy enough to be a push press and not a strict press.

WOD

Hope you're having a good Monday so far. Today for warmups, everyone should be practicing their medicine ball cleans. Team up and critique each other. Remember, practice makes permanent, only perfect practice makes perfect.

28 Oct 13 WOD

21 goblet squats (gs)
400m run
18 gs
400m run
15 gs
400m run
12 gs
400m run

WOD

I hope everyone is having a great Friday so far!!!! Today I would like you all to show up on time so we can do something that is long overdue. I, as your coach, have been slacking on this and spent the last few months making excuses to myself why I can't coach what we are going to do today. Well, I am putting away the excuses and today we are going to work on 1 of the 9 Crossfit Foun...dational Movements. Today we will spend about the first 10-15 minutes learning how to do the medicine ball clean. We will break into groups and everyone will spend time doing and watching. Then after we get the idea we will do a 12 minute AMRAP partner WOD. One partner does medicine ball cleans while the other partner runs 400m and then the partners switch and so on.

WOD

10 rounds for time of

5 burpees
10 rowers
100m sprint

For those of you who want to take this up a notch you can do the knees to elbows from the pullup bars instead of rowers.

WOD

3 rounds for time of

500m run
15 kb sumo deadlift high pull (SDHP)
10 kb overhead press with right arm (OHP)
15 kb SDHP
10 kb OHP with left arm

After you complete the 15th rep of the SDHP, keep the KB in the up position, carefully put it in your right hand and do the OHP with the same kb. Then do the same for the left side. push press and push jerk are allowed so don't be afraid to use a medium weight kb.

WOD

22 Oct 13 Today if it isn't a downpour or anything outside we are doing a Crossfit benchmark WOD called "Cindy". It's a 20 minute AMRAP of:

5 pullups
10 pushups
15 air squats

WOD

21 Oct 13 WOD

4 rounds of
400m run
20 KB swings
20 pushups

WOD

3 rounds for time of

300m run
5 burpees
10 goblet squats
20 overhead lunges
25 kb swings

WOD

17 Oct 13 Partner WOD today!

8 minute AMRAP

Partner 1 runs 200m with medicine ball
Partner 2 jumps rope until partner 1 returns and then partners switch. Continue this process for 8 minutes.

rest 2 minutes then repeat for another 8 minute AMRAP of the same.

Score is total number of jump ropes as a team.
3 single unders = 1 point
1 double under = 1 point

So we will take your total number as a team and divide by three to get your score if you do single unders. If one partner does single unders and the other partner does double unders, then you should count seperately so we can do the math at the end.

WOD

16 Oct 13 WOD

3 rounds for time of:

400m run
25 no pushup burpees
20 air squats
15 KB swings

WOD

15 Oct 13 WOD

4 rounds for time of

30 rowers
20 hand release pushups
10 KB thrusters

WOD

Max effort 2 mile run for time but stop and do 20 burpees every half mile.  The clock continues to run so NO clock stoppage while doing burpees.  Your time stops after you complete your final 20 burpees at the finish line.

WOD

9 Oct 13 WOD

We will do five 3 minute AMRAPS today with a 1 minute rest between each AMRAP.  The exercises consist of 3 Sumo deadlift high pulls (SDHP), 6 push ups, and 9 air squats.  So we do a 3 minute AMRAP of 3 SDHP, 6 regular pushups, and 9 air squats.  Then rest for 1 minute and repeat the 3 minute AMRAP for a total of 5 AMRAPs of 3 minutes each with a 1 minute rest between each.

WOD

10 down to 1 of

push press
KB swings

Notice we are starting with the push press so your weight will be too heavy to strict press. If you can stand still and simply press the wieght overhead it is too light. The KB will be heavy also.  So you do 10 push press, 10 KB swings, 9 push press, 9 KB swings, etc.

WOD

3 rounds of
400m run
20 KB lunge in front rack position
10 burpees

WOD

4 Oct 13 WOD

200m run
25 weighted squats
400m run
25 overhead walking lunges
600m run
25 jumping squats
800m run
25 air squats

the weight on the weighted squats and overhead walking lunges should be enough that you shouldn't be able to all of them at one time without taking a break.

WOD

15 minute AMRAP

25 no push up burpees
20 frogleg situps
15 kb swings (heavy kb)

WOD

2 Oct 13 WOD

Starting at the top of Victory Hill, you will do 25 chest to ground pushups, then KB farmers carry to the bottom, then run a 200m route on the street at the bottom of the hill, then pick your KB back up and KB farmers carry back to the top of the hill...that's one round. We will do four rounds of this.

If you are doing this at home and don't have a 100m hill to farmers carry on, the WOD is 4 rounds of:
25 elevated pushups (feet elevated or use pushup bars)
100m farmers carry
400m run.

WOD

1 Oct 13

Tabata round of
Jump rope (double unders)
thrusters
kb swings

Tabata is 20 seconds of work followed by 10 seconds of rest repeated 8 times. So we will do 20 seconds of jump rope, rest 10 seconds, 20 seconds of thrusters, rest 10 seconds, 20 seconds of kb swings, rest 10 seconds...that's round one. We will repeat that for a total of 8 rounds.

WOD

30 Sep 13 WOD

5 air squats
100m run
10 burpees
100m run
15 air squats
100m run
20 burpees
100m run
25 air squats
100m run
25 burpees
100m run
20 air squats
100m run
15 burpees
100m run
10 air squats
100m run
5 burpees
100m run

WOD

27 Sep 13 WOD

21-18-15-12-9-6-3 reps of
burpees
kb swings

Your challenge is to get the first two rounds (21 and 18) unbroken. I couldn't do it. I had to take a break on the second round of kb swings.

WOD

26 Sep 13 Partner WOD

20 minute AMRAP

200m run
4 strict pullups
8 wall balls
 
one partner does the work while the other partner stays in the plank position on their elbows, then the partners switch. Each partner must switch after each round of work. Score is total number of rounds for the team.

For those of you following at home and don't have a partner, this is a 10 minute AMRAP but obviously there is no planking involved.

WOD

25 Sep 13 WOD

run 800m
then
30,25,20,15,10,5 reps of
air squats
pushups
straight leg situps
then
run 800m

WOD

24 Sep 13 WOD

5 rounds for time of
400m run
25 shoulder to overhead (strict press, push press or push jerk is allowed) (m135:f95)

Scale as needed. You should be taking breaks in the second or third round. I used two 40# dumbbells this morning for this one.

I want to thank Crossfit Mayhem for this one.

WOD

23 Sep 13 HELLO MONDAY!! Pull up improvement today. Make sure you get there and do 3 sets of 15 pull ups if you use the bands or 3 sets of 10 without them. Also, get the body moving and warmed up before we start.

23 Sep 13 WOD

15 burpee deadlift high pulls (see below for explaination)
20 knees to elbows
15 burpee deadlift high pulls
30 frogleg situps
15 burpee deadlift high pulls
40 straight leg situps (or bent leg situps with ab mat)
15 burpee deadlift high pulls
50 rowers (Army pt style)

For the burpee deadlift high pulls, all you do is a burpee but instead of jumping at the end of it you grap a weight (KB or loaded barbell) and do a sumo deadlift high pull. For example, I put the KB 6-8 inches away from my left foot, did a burpee (without the jump at the end) rotated my body to the left so that I'm facing the 11:00 position, the KB was in position right below me, and I finished the movement with the sumo deadlift high pull (that's 1). Place the KB back on the ground rotated my body back to the right so that I'm facing back to the 12:00 position and started the next one. In case anyone needs some clarification, I'll try to post a video after we finish today so that you can see the movement if you are doing this later on.
UPDATE:

Here's the video:

http://www.youtube.com/watch?v=aKAmB5o_ibI

WOD

Sorry all, I didn't get to post yesterday's (20 Sep) WOD so here you go:

40 KB swings
20 KB deadlifts
30 KB swings
20 KB squats
20 KB swings
20 KB deadlifts
10 KB swings
20 KB squats
5 KB swings

Heavy on the KB swings, medium weight on the squats and deadlifts

WOD

19 Sep 13 WOD

800m run
100 jump rope (or 50 double unders)
50 straight leg situps (or bent leg if you have an ab mat)
25 dips
run 400m
100 jump rope (or 50 double unders)
50 straight leg situps (or 50 bent leg if you have an ab mat)
25 dips
run 800m

wear a weight vest today if you have one

WOD

18 Sep 13 WOD

3 rounds of

20 burpees
400m run
60ft overhead walking lunges

WOD

17 Sep 13 WOD

5 rounds of:

400m sprint
30 second rest
200m sprint
1 minute rest

WOD

16 Sep 13  Be sure to get moving and warm up those muscles before starting the WOD today.  We will also do some pull up improvement before we start.  I wanna see who can get some pull ups that couldn't do it before.



16 Sep 13 WOD


12 minute AMRAP
10 squat jumps
10 pushups (you do either hand release or elevated)
10 walking lunges (count each step as one)
10 mountain climbers (2ct)

WOD

 13 Sep 13

Death by 10's
10 pullups
20 burpees
30 box jumps
40 dips
50 air squats...
60 kb swings
70 lunges (walking or stationary)
80 frogleg situps
90 jump rope (prefer double unders if you can do them)
100 m sprint

I enjoyed doing this one this morning and I know you'll love it this afternoon

WOD

12 Sep 13 our fourth and final throwback WOD of the week (even though I changed just a little bit)

3 rounds of:

100m kb farmers carry
20 Sumo deadlift highpull
100m kb farmers carry
20 shoulder to overhead

WOD

11 Sep 13

Here we go with throwback WOD number three:

4 rounds of

400m run
21 kb swings
12 knees to elbows

WOD

10 Sep 13 second throwback WOD

3 rounds of

400m run
40 walking lunges (counting each step)
30 froglegs situps
20 pushups
10 burpees

Throwback week

This week is all about throwback WODs or revisiting previous WODs as a way of testing how much our fitness levels have gone up. Then on Friday I have something brand new that everyone is going to love!!!! 


9 Sep 13 first throwback WOD

10 minute AMRAP
1 kb swing
100m run
2 kb swing
100m run
3 kb swing
100m run
4 kb swing
100m run
continue this pattern of increasing your kb swings by 1 each time until the 10 minutes are up.
then
3 minute rest
then
10 minute AMRAP starting at the highest number you got the first 10 minutes and going back down trying to reach 1. For example, if in the first 10 minute AMRAP you got to 13 kb swings and 100m run, for the second 10 minute AMRAP you start at 13 kb swings 100m run, then 12 kb swings 100m run, then 11 kb swings 100m run, and so on until the next 10 minutes are complete. Your challenge is to either use the same size kb as the first time and get to more than the first time you did it OR use a heavier kb and get the same amount as the first time you did this one. If this is your first time doing this one, you'll like it I promise.

WOD

40 kb swings (50#)
20 kb squats(50#)
30 kb swings(50#)
20 overhead press(40#x2)
20 kb swings(50#)
20 kb deadlift(40#x2)
10 kb swings(50#)
20 kb thrusters(40#)
5 kb swings(50#)

The weights posted next to each is an example of the weight I used so you have a base weight. I should have used 2x 35# kb/dumbbell on the thrusters but I didn't have any with me at that point and wasn't going to stop and get them.

WOD

3 rounds of:

200m sprint
20 push ups
200m sprint
20 dips
200m sprint
20 mountain climbers (4ct)

Hard and fast is the name of today's game. Wear a weight vest if you have one.

WOD

As many of you know, on June 30th, 2013 nineteen members of the Hotshots firefighting team from Granite Mountain lost their lives while fighting a fire in Yarnell, AZ. Crossfit HQ created a "Hero WOD" called the "Hotshots 19" and on August 31st the Crossfit community gathered together with some of the family members and people from around the world to do the "Hotshots 19" WOD as a way of raising m...oney for the families of those fallen firefighters. I wanted Crossfit Maintainer to do the workout but due to limited resources (we only have one barbell) and time (most people took 30 minutes to complete and there was a 40 minute time cap) it is hard for us to do the WOD exactly as it is written. So, I was able to program a Maintainer alternate that is still challenging and fits into the parameters of our box. If you want to do the actual "Hotshots 19" go to Crossfit.com, check it out, and make a donation.

Our version of the WOD looks like this:

3 rounds of:

600m run
30 kb squats
19 kb swings
7 strict pullups (no kipping)

Today I want you to challenge yourself on this WOD by using KBs on the squats and swings that are heavier than usual, run the 600m faster than you usually do, and try to do your best to get those pullups on the pullup bar (even if you use a band).

WOD

3 Sept 13 WOD

15-9-6-6-9-15
Overhead walking lunges
Burpees

WOD

Run a 5k

I know I'm posting this earlier than usual but this way you have time to work this in to your day.

WOD

Every minute on the minute for 20 minutes of:

10 overhead press
15 KB swings

First minute do 10 overhead press then second minute do 15 KB swings.  Third minute do 10 overhead press and fourth minute do 15 KB swings and so on for 20 minutes.  Use the remaining time of each minute to rest.

WOD

WOD

3 rounds of

400m run
21 Sumo deadlift high pull (m:50/f30)
12 burpees

WOD

10 rounds of
100m sprints
1 minute rest between rounds

WOD

27 Aug 13 WOD

10,9,8,7,...1

burpees
pullups...
rows (not the row machine but the Army PRT style-see attached video.  We will do one count rows and not 4 count like in the video)

For this WOD you will do 10 burpees then 10 pullups then 10 rows. Then you do 9 burpees, then 9 pullups, then 9 rows and on and on until you do 1 burpee, 1 pullup and 1 row

http://www.youtube.com/watch?v=p9hQvPolhD8

WOD

26 Aug 13 WOD

5 KB squats
50m sprint
10 KB squats
100m sprint
15 KB squats
150m sprint
20 KB squats
200m sprint
20 KB squats
200m sprint
15 KB squats
150m sprint
10 KB squats
100m sprint
5 KB squats
50m sprint

WOD

23 Aug 13 WOD

3 rounds of

500m sprint
21 Sumo Deadlift High Pull (SDHP)
21 dips

WOD

22 Aug 13 WOD

12 minute AMRAP

7 burpees
7 knees to elbow

WOD

21 Aug 13 Warmup

4x Victory Hill sprints
4x 20 Air squats (slow down at a 4 count, explode to full extension)

21 Aug 13 WOD

21-15-9 of

Thrusters
Overhead walking lunges

You do 21 thrusters then 21 overhead walking lunges, then 15 of both and then 9 of both.  Go heavy on the thrusters, enough that you have to take a break on the first set of 21. Then go light on the overhead squats. This WOD is very fast so hit it hard. This is 6-7 minute WOD at max.

WOD

20 Aug 13 WOD

Annie's agony
400m run
then
50, 40, 30, 20, 10 reps of double unders, situps and pushups.
then
400m run

This WOD is named after my wife. Her whole family calls her Annie, so I took the Crossfit benchmark WOD called "Annie" and added pushups and 400 meter runs to it. She said she definitely feels the agony of pushups the next day when she uses the press at work making t-shirts. P...lus, we are running because my wife likes to run and she usually does 3 miles before she gets to the box. So if you hate/love today's workout, you can thank her...lol.

If you can't do double unders you will do double that amount with single unders. So, if it's 50 double unders, you will do 100 single unders, 40 is 80, etc., etc. The pushups and situps don't change. use an ab mat if you have one. You only run the 400m twice, once before the exercises and once after you complete the whole round of exercises.

WOD

19 Aug 13 WOD
For time:
25 kb swings
5 burpees
20 kb swings
10 burpees
15 kb swings
15 burpees
10 kb swings
20 burpees
5 kb swings
25 burpees

WOD

20 minute AMRAP

10 KB swings
10 KB squats
10 KB overhead press
10 KB overhead lunges

WOD

3 rounds for time of:

15 pullups
20 dips
25 straight leg situps
300m sprint

WOD

21 overhead KB press (strict or push press)
21 burpees
500m run
15 overhead KB press (strict or push press)
15 burpees
500m run
9 overhead KB press (strict or push press)
9 burpees
500m run

KB heavy enough you need to take a break during sets. If you have a weighted vest wear it today!

WOD

13 Aug 13 WOD

3 rounds of:

25 kb swings
run up Victory Hill
25 Sumo deadlift high pull
run down Victory Hill...

Be careful on the way down the hill. For this WOD you'll get two kbs and place one at the bottom of the hill and the other one at the top. You'll start at the bottom of the hill.

Those of you who are following our programming and don't have a 100m hill to run up and down, your WOD is 4 rounds of 25 kb swings, run 200m, 25 SDHP, run 200m

WOD

12 Aug 13 WOD

4 rounds for time of:

10 burpees
20 flutter kicks (4ct)
30 pushups
40 air squats
50 walking lunges (count each step)

WOD

9 Aug 13 WOD

1 minute max effort pushups
Then
1 minute max effort straight leg sit ups
Then
1 minute max effort burpees
Then
Rest three minutes and repeat for a total of four rounds resting three minutes between each round.  Score is total number of burpees.

WOD

8 Aug 13 WOD

15 minute AMRAP

10 KB deadlifts
10 walking lunges
10 ball slams

Today you will receive an explanation, demostration, and pratical application of the deadlifts and slam balls so don't worry.

WOD

1000m run
then
3 rounds of
15 pushups
15 KB swings
15 shoulder to overhead press

WOD

6 Aug 13 WOD

5 rounds of:
10 KB squats
500m run

The weight should be heavy enough for you to do maybe the first two sets unbroken but after that you should have to take a few breaks doing the last three sets.

WOD

5 Aug 13 WOD

400m run
then
3 rounds of 15 reps each of:
air squats
lunges
dips
hand release pushups
supine bicycle
then
run 400m

Your only running 400m twice once to start the WOD then again after your three rounds is complete. Remember, hard and fast is the key!!!

WOD

2 Aug 13 WOD

3 rounds of:

20 sumo deadlift high pull (m:75/f:50)
30 hand release pushups
400m run

WOD

1 Aug 13 warmup

4 sets of 20 slow air squats (going down on four count and exploding back up fast) with 30 second rest between sets.
then
4 sets of 20 pushups as fast as you can with 30 second rest between sets.


1 Aug 13 WOD

7 rounds of:
7 thrusters (m:95/f:65)
7 bar facing burpees
1 minute rest between rounds.

I would like to thank Crossfit Fort Stewart for this WOD.

WOD

31 Jul 13 WOD

8 minute AMRAP
100m sprints
100m slow jog

then

8 minute AMRAP
100 jump rope (50 DU if you can do them)
20 box jumps (m:30"/f:24")

For the sprint portion of this workout you will sprint 100m then slow jog back to the starting position and immediately sprint again. Continue this rotation for 8 minutes then move to the JR and box jump AMRAP. Maintainer group will be sprinting Victory Hill.

WOD

30 Jul 13 WOD

Partner WOD

6 rounds of
Partner 1
200m Medball run
then
25 wallballs with that same Medball
then switch and partner 2 goes.

It's 6 rounds total so each partner will do 3 rounds of run and wallballs. When one partner is doing wallballs the other partner stays in the front leaning rest (push up) position. You don't do pushups you just stay planked out in the front leaning rest.

WOD

29 Jul 13 Warmup

5x100m sprints rest time is walk back to start
then
because we have limited resources, everyone do 3 sets pullups. If at any time you use an assistance band you do 15 pullups. If you do not use a resistance band you do 10 pullups. All strict NO KIPPING! If body wiehgt isn't enough wear a weighted vest or weighted belt. warm up as soon as you get there.

29 Jul 13 WOD

Tabata... burpees
then
Tabata air squats
then
Tabata pushups
then
Tabata straight leg situps (use an ab mat if you have one)

Tabata is 20 seconds of work then 10 seconds of rest for 8 rounds. Once you finish 8 rounds of Tabata exercise, you rest ten seconds and go right to the next 8 rounds of the next Tabata exercise and so on.

WOD

26 Jul 13 WOD:

15 walking lunges with kettlebell
15 kettlebell swings
15 walking lunges with kettlebell
15 kettlebell swings
15 walking lunges with kettlebell
15 kettlebell swings
then
Carry kettlebell back to start position and repeat for a total of three rounds. It's one kettlebell for the entire workout so choose wisely.

WOD

25 Jul 13 WOD

3 rounds for time of:

400m run
15 burpees
15 dips
15 weighted squats

WOD

24 Jul 13 warmup

Warmup today with another set of 4x 200m sprints
then
do some shoulder rotations, light shoulder presses, and stretch the back and legs.

24 Jul 13 WOD

For time:

200m run
24 KB swings
200m run
22 KB swings
200m run
20 KB swings
200m run
18 KB swings
200m run...

...continue this rotation by reducing the KB swings by 2 each time all the way down to 200m run, 6 KB swings. Go heavy on the KB with men @ 70lbs, women @ 50lbs.

WOD

4x 200m runs, 45 second rest between each

4x 15 slow air squats count of four going down - don't rush these, rest 30 seconds between each.

23 Jul 13 WOD:

15 minute AMRAP partner WOD

one partner does 15 wall balls (m:20/f:14)
simultaneaously other partner does as many burpees as they can (keep count) during their partners wall balls. Once wall ball partner gets to 15 the partners switch places an so on for 15 minutes. These are continous count burpees. Score is total burpees completed per team. However, if the wall ball partner stops, the burpee partner has to stop also but the burpee partner can stop at any time and the wall balls can continue. You MUST switch places after 15 wall balls!

If you are doing this WOD on your own it's 12 minute AMRAP of 15 wall balls and 15 burpees.

WOD

Happy Monday everyone!

22 Jul 13 warmup

3 sets 20 air squats 45 second rest between sets

4 Victory Hill sprints up the hill. Rest time is walk back down.

22 Jul 13 WOD

200m run
4 minute jump rope
400m run
3 minute jump rope
600m run
2 minute jump rope
800m run
2 minute jump rope

We will break everyone down into two groups (faster and not as fast) and start at different times to try and get everyone done at the same time. You are running as fast as you can on the runs, not just a slow jog. For the jump rope, if you can do double unders then do double unders. If not, then just single unders. If you are not proficient at jumping rope, then simulate jumping rope.

Coach's WOD

18 July 13 coach's WOD

4 rounds of:
10 back squats
15 GHD situps
20 kb swings

WOD

Warmup, warmup, warmup!!!

18 July 13 WOD
4 rounds of:
20 kb squats
farmers carry down Victory Hill
20 kb swings
farmers carry up Victory Hill

You will be squating and swinging with the same weight you are carrying up and down the hill so make sure it's a weight you can manage.

Coach's WOD

17 Jul 13 Coach's WOD

10 deadlifts
1 box jump
9 deadlifts
2 box jump
8 deadlift
3 box jump

keep this pattern going until you reach 1 deadlift 10 box jumps. Rx for deadlift is BW and 30 inch box on the box jumps.

WOD

3 rounds for time of:

400m run
30 KB swings (m:50/f30)
20 toes to bar (T2B)
If you can't do T2B, do knees to elbows (K2E).  If you can't do K2E, do hanging leg raises (straight legs).

WOD

16 Jul 13 WOD

3 rounds of

pushups
pullups
burpees
flutter kicks (2ct)
air squats

Just like "Fight Gone Bad", in this workout you move from each of five stations after a minute.The clock isn't supposed to reset or stop between exercises but I will allow for a 5 second delay in order for the athletes that need to use the resistance bands with the pullups to get set. if you are not using the bands, start the next exercise immediately upon arriving at that station. This is a five-minute round from which a 30 second break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

WOD

Let's get ready for yet another great week of training!!! I will say it now and every day, WARM UP before we workout!

15 Jul 13 WOD

5 rounds
20 Sumo Deadlift high pull
20 shoulder to over head
200m run

Rx for SDHP and S2OH is m:75/f:55

WOD

11 Jul 13 WOD

12 minute AMRAP
200m run
Max rep thrusters (m:85/f:60)

First, run 200m
then
Start doing thrusters. Every time you stop doing thrusters for ANY REASON you have to run 200m. Once you return from the run you continue doing thrusters until you feel you have to stop again and then do the 200m run, etc., etc., etc. Basically, every time you stop doing thrusters during this AMRAP you owe a 200m run. Continue this rotation for 12 minutes, score is total number of thrusters completed.

WOD

10 Jul 13 WOD

"Helen"

3 rounds
400m run
21 kb swings (m:50/f:30 since those are the closest rx kb we have)
12 pullups


Coach's WOD

"Christine"

3 rounds
500m row
12 body weight deadlifts
21 box jumps (m:24':f:20')

WOD

Same warmup as yesterday:
3 sets of 20 air squats with 30 second rest between each set
 then
 5 sets of 10 pushups 30 second rest between each set
 then
 2x 200m run 1 minute rest between sets
 Ensure you warmup as soon as you get there before working out!!!!!



9 Jul 13 WOD
4 rds
400m run
20 burpees
finish with a 400m run

WOD

8 Jul 13 warmup

3 sets of 20 air squats with 30 second rest between each set
then
5 sets of 10 pushups 30 second rest between each set
then
2x 200m run 1 minute rest between sets

8 Jul 13 WOD

3 rounds

15 wall balls (m:20/w:14)
20 hand release pushups
15 weighted squats
20 supine bicycle (4ct)

if you use a barbell on the squats it's front squats, Rx is m:95/f:65. If you use db or kb, use two (one in each hand) that makes enough weight that you can do the first round straight through but will need to rest on the next two rounds.

WOD

5 July 13 warmup

3x 150 jump rope (or 50 double unders) with 30 second rest between each set
then
run 2x 200m 30 second rest between each
then
various static stretches of chest, arms, legs

5 Jul WOD

... 30 kb swings (m:50lb w:30lb)
30 dips
10 burpees
200m run

20 kb swings
20 dips
10 burpees
200m run

10 kb swings
10 dips
10 burpees
200m run

let's finish this week strong!

WOD

3 July 13 warmup

3x 100 jump rope (50 double unders if you can do them)
30 second rest between each set
then
2 sets 15 pullups
then do 5 sets of 5 pushups going down and back up real slow at a four count pace

WOD 20 minute AMRAP
200m run
20 pushups

WOD

3x Victory Hill sprints
Rest time is walk back down hill
Then
3x 10 hand release pushups
30 second rest between each set

WOD

2 rounds for time of

 30 air squats
15 up/downs
30 four count Mountain Climbers
15 up/downs
30 walking lunges
15 up/downs


Coach's WOD

3 rounds for time of

10 burpee pullups
15 GHD situps
20 box jumps

1 Jul 13 WOD

Welcome back to another great week everyone!!

1 Jul 13 warmup
3 sets of 20 air squats (30 second rest between each set)
then
2 x 200m sprint (1 minute rest between each set)

It is highly encouraged that you do the warmup as soon as you arrive to save time so we can get right to the WOD.

1 Jul 13 WOD
...
15 Thrusters (kb/db)
200m run
15 Thrusters (kb/db)
200m run
9 Thrusters (kb/db)
400m run
9 Thrusters (kb/db)
400m run

Same weight for each round of thrusters so use a weight that is not too light for you to go through without a break but not too heavy that you can only do a couple at a time.

 

 

Coaches WOD

21-15-9

calorie row
wallball (20lb)
burpees

In case you haven't heard yet, news came out Annie Thorisdottir, female winner of the 2011 and 2012 Crossfit Games, will not be competing in this years Crossfit Games.  She had injured her back while she was training during the open and hasn't fully recovered.  Hope to see her back soon and stronger than ever next year.  You can check out her announcement RIGHT HERE.

I'm pretty stoked this evening!  The 2011, 2012 Crossfit Games champion Rich Froning has a YouTube channel where he will answer questions from fans on his YouTube videos that he posts every day.  Well, a couple days ago I decided to ask him a question about how long before a competition does he back off from training in order to rest his body.  To my surprise on today's video mine was the first question asked and answered.  Check it out RIGHT HERE.  As you can tell I'm pretty geeked out right now!!!  Also if you get a chance check his Crossfit Mayhem website for really great WODs.  This morning I did one of their WODs that consisted of a 20 minute AMRAP of 250m row and 25 pushups.  You guys should give it a try.

28 Jun 13 Warmup
2 Sprints Up Victory Hill

3 Sets Of 10 Burpees
30 Second Rest Between Sets

WOD

4 Rounds
15 Hand Release Pushups
Farmers Carry Down Victory Hill
15 Four Count Flutter Kicks
Farmers Carry Back Up Victory Hill

Healthy Food/Junk Food Game from the CrossFit Journal Kids

The Blog is back!

Hey all, my name's Rick. This is a quick blog update to let everyone know that I just got access to write on the blog and will be posting our WODs and other stuff as often as I can.  We workout every week day from approx 1200-1300 except for national holidays.  Due to the fact we have a small indoor area, we may have to cancel some days due to inclement weather but don't be sad because you can do the WOD on your own by checking here for the WOD.  Be sure to visit our FaceBook page and hit the like button.  Heck you can even post your WOD times/reps if you want to brag a little.

v/r
Rick Ellis
CF LV1 Trainer