6.4.12

Performance WOD #1 Re-test:

"Diane"

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

*Looking for rx'd time improvement, scaling weight and range of motion improvement. Make sure you compare to last attempt 4.16.12

6/2/12

Hill sprint relay
*Each person runs 3x with med ball
then:
5 Rft of:
3 Deadlift @115/85
3 Hang Power Clean
3 Push jerk

2 minute rest

6 Rft of:
400m run
12 Push up
12 Box jump @24/20
12 SDHP @95/65

Rest 1 minute

200 double Unders

Teams of two. Hill sprint is ran as a relay. Each partner must run 3x.  After, team assembles their bar and begins bar sequence. Each team member must complete 9 reps per round. For a total of 5 rounds per person. One person at a time.  After rest run is completed together and balance of reps done as a relay. Example, one completes a push up, other completes a push up; back and forth until 12 reps are reached total. 
For cash out, 200 double unders are to be completed with one person working at a time.

6/1/12

For time:

Wall Ball  @20/14 
10-9-8-7-6-5-4-3-2-1
Box step-up w/plate  @24/20, 45/25
1-2-3-4-5-6-7-8-9-10
KB swings @53/35
10-9-8-7-6-5-4-3-2-1

5.31.12

With a Continuously Running Clock, Perform
1 Min Each of:

Burpees
Toes 2 Bar
ABMAT
Jumping Squats
KB Snatch (53/35)

rest 1 Min
4 Cycles

Total Reps for all 4 cycles for score.

5.30.12

"Helen"

3 RFT:
Run 400m
21 KB Swings (53/35)
12 Pull Ups

5.29.12

8 Min AMRAP:
10 Thrusters (95/65)
15 Hand Release Push Ups

rest 5 Min

3 Rounds for Time:

5 Deadlift @ 80% WM
Run 400m

5.25.12

"Jackie"

For Time:
Row 1000m
50 Thrusters (45)
30 Pull Ups

5.24.12

1x5 Squat Snatch @ 65% of OHS Max

then

5 RFT:
10 Box Jumps (24/20)
10 OHS (95/65)
Run 400m

5.23.12

10 Min of Clean Progression Practice (95/65)
(Progression begins with deadlift, deadlift to clean shrug, squat clean from the ground, repeat.)

10 Rounds for Time:
5 Pull Ups
5 Push Ups
5 Squats
5 Burpees

5.22.12

5 Min AMRAP:
7 Wall Ball (20/14)
7 Med Ball Cleans

rest 3 Min

For Time:
15 Push Press (65/45)
Run 800m
12 Push Press (85/65)
Run 400m
9 Push Press (105/85)
Run 200m

*no racks, all bars come from the ground. Do not drop empty bars, or bars with only 10's on them or you will be doing burpees until you retire.

5.21.12

For Time:

Buy In:
30 Hand Release Push Ups

3 Rounds of:
10 Lateral Burpees Over ABMAT
20 KB Swings (53/35)
30 Goblet Squats

Cash out:
30 Hand Release Push Ups

5/19/12

Team Deadlift- both working at the same time on the same bar. 10 minutes to establish 1rm.


then:
22 minute Amrap of:
21-18-15-12
KB snatch @53/35
push ups
KB clean
abmat situps

then: 800 m relay run.

At the start of the clock, each team does 21 total (not each person) of each movement. When complete move to 18 of each, etc. Once they reach 12, return to the top and begin all over. Goal is as many rounds  as possible. One person works at a time.

Clock resets and run begins. One person runs at a time.

For time:

Every minute on the minute do 5 burpees.
In between sets of burpees, do as many 115/85# Clean and Jerks as possible.
Goal is 100 Clean and jerks.

5.17.12

Back Squat
3 @ 70% WM
3 @ 80%
3 or More @ 90%

then

4 RFT:

10 Front Squat (95/65)
10 Back Squat
10 Box Jumps (24"/20")

5.16.12

3 Min Max Doubleunders

rest 1 Min

10 Min AMRAP:
5 Burpees
30 ABMAT

rest 1 Min

Run 1 Mile for Time*

*The new mile starts at the gym, proceeds up to Royal Oaks, take a left, take a left on Holiday Ct., go to the back of the parking lot at the very dead end of Holiday (tree line), and return to the gym.

5.15.12

7 Min AMRAP:
10 KB Swings (53/35)
Carry KB 100m (to cone and back)

rest 3 Min

7 Min AMRAP:
10 Wall Ball (20/14)
Carry Wall Ball Up and Down Rabbit Hill
(touch the shed at the top)

5.14.12

7 RFT:

Run 200m
15 Plate Ground to Overhead (45/25)
15 Burpee Plate Jumps
20 Plate Overhead Lunge Strides (total)

Team "Fight Gone Bad"

Wall Ball @20/14
SDHP @75/45
Box Jumps @24/20
Push Press @75/45
Row for calories

Teams of two, one working at a time.  Athletes move from each of five stations after  two minutes.  This is a 10 minute round from which a 2 minute break is allowed before repeating.  The clock does not stop or reset between rounds.  On call of rotate, athletes move to next station.  One point is given for each rep with the exception of the row; where a point is given for each calorie.

5/11/12

1 mile time trial

Rest 5 minutes

then:

"Megan"

21-15-9 of:

Burpees
KB swings @53/35
Double Unders

5.10.12

Power Clean
1-1-1-1-1-1 (begin at 30% of your DL WM)

then

20-15-10-5 of:
Power Clean (60% of 1 RM)
Walking Lunge Strides

5.9.12

Deadlift
3 @ 70% WM
3 @ 80%
3 or more @ 90%

Then

3 RFT:
12 Pull ups
12 box jump
Run 400m

5.8.12

20 Min AMRAP:

10 Hand-Release Push Ups
10 One Arm Push Press RT (35/25)
10 One Arm Push Press LT
20 ABMAT

5.7.12

Max Burpees in 5 Min

rest 3 Min

4 RFT:
10 KB Swings (53/35)
10 Goblet Squats
10 SDHP

 Buy in:
75 Dbl. Under
then:

21 KBS 53/35
21 Goblet Squat
21 KB High-Hang Clean and Jerk (switch arms as needed)
21 Burpees
21 Abmat
21 Ground-to-Overhead w/plate 45/25
21 Lunge, total w/ plate
21 Thrusters 65/45
21 Pull ups

Cash out:
75 Wall Ball

***Teams of two. One person working at a time. Each person completes 21 reps of each movement. Except buy in and cash out which is total reps for the team. Each person does not have to complete his/her reps before partner does theirs.

5.4.12

Press
3 @ 70% of WM
3 @ 80%
3 or more at 90%

then

21-15-9:
One arm DB Push Press Rt. Arm (35/25)
One arm DB Push Press Lt. Arm
Hand Release Push Ups

5.3.12

10 Min AMRAP:
100m Sprint
20 Doubleunders

rest 3 Min

7 Min AMRAP:
10 Strict Plate Press (45/25)
10 4-Count Mountain Climbers

5.2.12

Barf o' Rama:

For Time:
Run 400m
40 Deadlift (225/155)
60 Push Ups
40 Box Jumps (24/20)
60 ABMAT
40 Lateral Burpees over ABMAT

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