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.