WOD

We will start today with 6 rounds of:

30 second plank hold (elbows)
15 "V" ups
thanks to CrossFit Mayhem for that one
then
30 SDHP (m:50/f:35)
200m run
20 SDHP
400m run
10 SDHP
800m run

WOD

we will start today with Sally push ups
then
10-1 lateral burpees (jumping laterally over an object)
7 russian KB swing between each set

WOD

10 minute AMRAP
200m sprint
20 double unders (40 singles)
10 air squats
rest 4 minutes
10 minute AMRAP
30 sumo deadlift high pull @ 40#
10 walking lunges
10 frogleg situps

WOD

Starting at 5 reps you will do a 7 minute AMRAP of burpees, pullups, and wall balls increasing by 1 rep every time.  So you'll do 5 burpees, 5 pullups, and 5 wall balls.  Then 6 burpees, 6 pullups, and 6 wall balls.  7 burpees, 7 pullups, 7 wallballs and so on for the entire 7 minutes.  You'll then rest for 3 minutes.  After the three minute rest you will do another 7 minute AMRAP starting at the highest number of completed rounds of burpees, pullups, and wall balls and work back down. For example, If you made it through all three exercises at 8 reps each and started on another round but only made it through 9 burpees you will start the second AMRAP at 8 and not 9.

WOD

Team WOD

400m run
100 push up
400m run
100 frogleg situps
400m run
100 squats
400m run
100 over head press (m:30/f:20)

2 person teams. You must start and finish the 400m runs together and you can break up the 100s however you want between the two of you.

WOD

4 rounds for time of

100ft OH weighted lunges
400m run
20 kb swings

WOD

10 min AMRAP

5 pullups
10 KB thrusters (m:30/f:20)
100m SPRINT (this is a sprint not a run)

set a goal per round and match your last five minutes with the first five

WOD

TABATA...20 seconds of max effort work with 10 seconds of rest for 8 cycles:

TABATA pushups
then
TABATA squats
then
TABATA "V" ups
then
TABATA mountain climbers

WOD

1-10 overhead KB press
10-1 burpees
Victory hill sprint between each


As a group starting at the bottom, you will do 1 overhead KB press, sprint to the top, and do 10 burpees.  Then as a group we will walk back down the hill.  Then as a group you will do 2 overhead KB press, sprint to the top, and do 9 burpees...and so on until we do 10 overhead KB press, sprint to the top, and do 1 burpee.

WOD

40 kb swings
20 burpees
30 kb swings
20 lunges
20 kb swings
20 squats
10 kb swings
20 frogleg situps
5 kb swings

kb weight for men is 50# and women is 30#. If you really want to challenge yourself today and your not scared, do the lunges, squats, and situps all weighted.

WOD

Today's WOD is inspired by one the Crossfit Regional workouts:

20 minute time cap to complete:
30 SDHP (40# KB to simulate rowing)
30 double unders ( or 60 pvc pipe lateral jumps)
30 kb swings
30 wall balls
30 K2E
30 wall balls
30 kb swings
30 double unders (60 pvc pipe lateral jumps)
30 SDHP (40# KB s to simulate rowing)

for the pvc pipe lateral jumps, you place a pvc pipe on the ground length wise. starting from one side of the pvc pipe, you hop over the pipe laterally to the other side with both feet together and then hop back to the side where you started and that's one rep. this is for those of you who can't do double unders.

WOD

3 RDS for time of:

500m run
30 chest to ground pushups
20 weighted overhead walking lunge steps (m:40/f:30)

Coach's WOD

 50, 40, 30, 20, 10
Calorie row
Double unders

WOD

Today we are going to do the - "CrossFit Baseline WOD". However we will modify it a little since it calls for rowing and ab mat situps, two things we don't have right now.

For Time:

50 SDHP (40# KB for everyone to get the same effect as a rower)
40 Air Squats
30 frogleg Situps
20 Push Ups
10 Pullups
...
Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

Everyone must use a 40# KB for this WOD. This will be the same as if we all rowed 500m so everyone can do it. If we don't have enough 40# KB to start then we can start everyone at different times. So as soon as someone is done with the SDHP and moves to the air squats, you can get on the KB for your SDHP.

WOD

30 Russian KB swings (go heavy)
farmers carry down Victory Hill (medium weight)
30 shoulder to overhead (using same weight as farmers carry)
farmers carry up Victory Hill
20 Russian KB swings
farmers carry down Victory Hill
20 shoulder to overhead
farmers carry up Victory Hill
10 Russian KB swings
farmers carry down Victory Hill
10 shoulder to overhead
farmers carry up Victory Hill

WOD

Buddy team WOD

P1 run 400m
P2 "V" ups until P1 returns from run
then switch keeping a running count of "V" ups
then
P1 run 400m
P2 KB squats until P1 returns from run
then switch keeping a running total of KB squats
then
P1 run 400m
P2 burpees until P1 returns from run
then switch keeping running total of burpees
then
P1 run 400m
P2 overhead weighted walking lunges
then switch keeping running total of steps

EVERYONE will use 30lbs for the squats and overhead weighted walking lunges

WOD

8 minute AMRAP
200m run
10 HR push ups
8 SDHP
4 minute rest
8 minute AMRAP
30 double unders (90 singles)
7 burpees
10 walking lunge steps

WOD

4 rounds for time of

15 wall balls
15 knees to elbow (K2E)
200m dash