5.1.12

For Time, Run 800m

rest 3 Min

then

For Time:
100 Squats
50 KB Swings

rest 3 Min

For Time, Run 800m

Subtract 6 Min of Rest for time score.

4.30.12

Tabata Wall Ball (20/14)
8 Cycles of 20 sec work, 10 sec rest. Total Score for all 8 cycles.

rest 5 Min,
Review clean and jerk

Performance WOD #3
"Grace"
30 Clean and Jerk for time (135/95)

4/27/12

7 RFT:
21 Double Unders
15 Push ups
9 Toes to Bar

4.26.12

Back Squat
5 @ 65% of WM
5 @ 75%
5 or More @85%

then

12 Min AMRAP:
10 SDHP (53/35)
15 Jumping Squats
20 Lunge Strides (total)

4.25.12

Run 1 Mile For Time

rest 3 Min

Row 2k For Time

rest 3 Min

For Time:
50 Wall Ball
50 ABMAT

Score each element separately. 

4.24.12

5 RFT:

3 Hang Squat Cleans (95/65)
5 Front Squats
7 Burpees
Run 200m

4.23.12

Performance WOD #2

"Cindy"

20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

*all push ups will be hand release and squats will be done to a ball. Too many of you have a difficult time with range of motion, and this will ensure you earn your score.

4.20.12

10 RFT:

5 Thrusters (95/65)
10 Pull Ups
100m Sprint

rest 1 minute b/w rounds

4.19.12

Deadlift

5@ 65% of WM
5@ 75%
5 or More @ 85%

*Must stay with the bar throughout the movement, no dropping.
**For those of you who asked why your lower backs were sore, you will only be working on form especially lower back extension throughout... No percentages.

then

20 Deadlifts (135/95)
20 KB Swings (53/35)
Sprint 200m
10 Deadlifts
10 KB Swings
Sprint 200m
5 Deadlifts
5 KB Swings
Sprint 200m

4.18.12

5 RFT:

5 Front Squats (95/65)
7 Push Press
9 Bar-Facing Burpees

4.17.12

For Time:

Run 800m
30 KB Swings (53/35)
30 Wall Ball (20/14)
Run 400m
30 Box Jumps (24/20)
30 HR Push Ups
Run 800m

4.16.12

Performance WOD #1

"Diane"
21-15-9:
Deadlift (225/155)
Handstand Push Ups

*re-testing will be judging improvement over rx'd time, improvement of scaling, or graduating from scaled to rx'd.

4/14/12

15 min. Amrap:

KBS @53/35
Box Jump @24/20
Sprint 50m

Team of 3. One swings, one jumps, while the third sprints. Sprinter returns and picks up KBS, then KB picks up box jump and box jump runs. Total = number of KBS and Box Jumps seperate.

4.13.12

Burgener Warm Up

Skill Transition Drills
(pressing snatch balance, heaving snatch balance, snatch balance, OHS)

13 Min AMRAP:

1 Squat Snatch (95/65)
3 Snatch Balance
5 OHS
7 Burpees

4.12.12

10 Min:
Pull Up Work

For Time:

Run 800m
10 T2B
10 Pull Ups
10 K2E's
Run 400m
10 K2E's
10 Pull Ups
10 T2B
Run 800m

4.11.12

5 Min Max Reps Push Press @
75% of press WM

rest 3 Min

10 Min AMRAP:
10 Thrusters (65/45)
15 Hand Release Push Ups

4.10.12

For Time:

50 ABMAT
50 Doubleunders
50 ABMAT
50 Walking lunge steps
50 ABMAT
50 Burpees
50 ABMAT


4.9.12

From this point forward, 90% of your 1RM on any lift will be considered your "Working Max" unless otherwise stated.

Press:

5 reps @ 65% of Working Max
5 @ 75%
As many reps as possible unbroken @ 85% (minimum of 5 reps)

then

5 RFT:
Sprint 200m
10 Hand-Release Push Ups
10 KB Swings (53/35)

4/6/12

Max rounds in 20 minutes:
Add 1 Rep to each successive round; 1-2-3...etc.
1 Power Clean @135/95
1 Pull up

4.5.12

CrossFit TOTAL

1 RM Back Squat (bar must be returned to rack)
1 RM Press (bar must be returned to rack)
1 RM Deadlift (bar may not be dropped)
+________________
= Total

*You must perform the lifts in this order.
** You may have 2 warm up sets of lighter weight in any rep number you want, but only 3 attempts at each lift. You heaviest completed weight will be your max for that lift.
*** It is a necessity for you to bring a journal or have an app to record this data. Many of our future WODs will have weights based on these maxes.

4.4.12

3 Min Max Doubleunders

rest 1 Min

6 Min AMRAP:
6 KB Snatch (53/35), switch arms as needed
12 KB Swings

rest 1 Min

3 Min Max Doubleunders

4.3.12

Every Minute, One the Minute for 10 Minutes:

Do 7 Deadlifts @ 65% of 1RM

rest 5 Min

4 Rounds For Time:
Sprint 200m
10 Burpees

4.2.12

7 Min AMRAP:

15 Med Ball Cleans (20/14) (this is always a squat clean)
15 Wall Ball

rest 3 min

For Time:
Run 800m
30 Chest to Bar Pull Ups