Costume WOD tomorrow!
Wear a costume for tomorrow's Halloween workout and go crazy.
"Insanity in Slow Motion"
21-18-15-12-9-6-3 reps:
135 lb Power Snatch
Chest to Bar Pullups
Post time to comments
Friday, October 30, 2009
Wednesday, October 28, 2009
Thursday, October 29, 2009 WOD
Active Recovery Session:
If you have been in every day this week, this is for you:
Tabata Row or Tabata Run
(20 sec on/10 sec off...8 rounds)
All out max effort
Posts distance and incline/speed if treadmill is used
-Foam Roller Work
-Stretching for 15 min.
--------------------------
Regular Session:
"Karen"
150 Wall Ball Shots for time
Post time to comments
If you have been in every day this week, this is for you:
Tabata Row or Tabata Run
(20 sec on/10 sec off...8 rounds)
All out max effort
Posts distance and incline/speed if treadmill is used
-Foam Roller Work
-Stretching for 15 min.
--------------------------
Regular Session:
"Karen"
150 Wall Ball Shots for time
Post time to comments
Wednesday, October 28, 2009 WOD
4 Rounds:
5 Power Clean to Overhead
10 Back Squat
15 Pushups on Bar
Move through the triplet without resting. Any pause constitutes failure.
Increase weight and post heaviest load.
Rooftop Fun...
Max Lap Plate Carry in 20 min:
10 Burpees/20 Squats for each rest
Post weight and total laps completed to comments
5 Power Clean to Overhead
10 Back Squat
15 Pushups on Bar
Move through the triplet without resting. Any pause constitutes failure.
Increase weight and post heaviest load.
Rooftop Fun...
Max Lap Plate Carry in 20 min:
10 Burpees/20 Squats for each rest
Post weight and total laps completed to comments
Monday, October 26, 2009
Tuesday, October 27, 2009 WOD
-Take 15 minutes to find 1-rep max on Barbell Turkish Get-Up (both sides).
Run 5k for time
Post time to comments
Run 5k for time
Post time to comments
Monday, October 26, 2009 WOD
Warmup:
5 Rounds of Cindy (5 pullup/10 pushup/15 squat)
-do lightweight deadlifts instead of squats.
Workout:
"Diane"
(21-15-9)
Deadlift 225 lbs
HSPU
Post time to comments
Heavy "Diane" is an option today. Post weight utilized.
5 Rounds:
10 KTE
15 Double Unders
-Turkish Get-up practice
5 Rounds of Cindy (5 pullup/10 pushup/15 squat)
-do lightweight deadlifts instead of squats.
Workout:
"Diane"
(21-15-9)
Deadlift 225 lbs
HSPU
Post time to comments
Heavy "Diane" is an option today. Post weight utilized.
5 Rounds:
10 KTE
15 Double Unders
-Turkish Get-up practice
Friday, October 23, 2009
Saturday, October 24, 2009 WOD
10:00 Advanced Session:
Strength:
Bench Press 5-5-5-5-5 (3 min rest in between)
Ring Dips 10-10-10-10-10 (1 min rest in between)
Power:
As many rounds as possible in 12 minutes:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
*Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.
Post rounds completed to comments.
----------------------------------------
11:00 Regular Session:
150 Pushups for time
Run 5 laps for each rest
Post time to comments
Compare to September 3, 2009 WOD
Strength:
Bench Press 5-5-5-5-5 (3 min rest in between)
Ring Dips 10-10-10-10-10 (1 min rest in between)
Power:
As many rounds as possible in 12 minutes:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
*Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.
Post rounds completed to comments.
----------------------------------------
11:00 Regular Session:
150 Pushups for time
Run 5 laps for each rest
Post time to comments
Compare to September 3, 2009 WOD
Thursday, October 22, 2009
Friday, October 23, 2009 WOD
Warmup:
5 rounds:
5 Powercleans 135 lbs
10 Double-Unders
Samsom Stretch 3x
Workout:
"The King"
Max rounds in 30 min:
5 Power Clean to Overhead 185 lbs
10 Chest to bar Pullups
15 Lunges
Good 'morrow to you sir!
Post rounds to comments
5 rounds:
5 Powercleans 135 lbs
10 Double-Unders
Samsom Stretch 3x
Workout:
"The King"
Max rounds in 30 min:
5 Power Clean to Overhead 185 lbs
10 Chest to bar Pullups
15 Lunges
Good 'morrow to you sir!
Post rounds to comments
Wednesday, October 21, 2009
Thursday, October 22, 2009 WOD
Makeup Session!
If you missed a workout this week, then today is your day to make it up.
Otherwise, come in and practice lifting technique and finish with a Tabata Rowing session.
20 seconds of rowing/10 seconds of rest for 8 rounds. This is an all-out max effort!
Wednesday, October 21, 2009 WOD
"Jason"
Complete the following for time:
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups
Post time and method to comments
-Modification for 1 muscle-up is 3 pullups/3 dips.
(Ex: 5 Muscle-Ups = 3 Pullups/3 dips for 5 rounds.)
Complete the following for time:
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups
Post time and method to comments
-Modification for 1 muscle-up is 3 pullups/3 dips.
(Ex: 5 Muscle-Ups = 3 Pullups/3 dips for 5 rounds.)
Monday, October 19, 2009
Monday, October 19, 2009 WOD
Front Squat 10-10-10-10
Post loads to comments
--------------------------
Max rounds in 20 min:
10 Push Press 135 lbs
10 KB Swing 2 pood
10 Half Get-Up 45 lbs
Stair Run
Post rounds to comments
Post loads to comments
--------------------------
Max rounds in 20 min:
10 Push Press 135 lbs
10 KB Swing 2 pood
10 Half Get-Up 45 lbs
Stair Run
Post rounds to comments
Downtown CrossFit T-Shirts are in!
T-Shirts are now available! Please bring cash with you today if you have ordered so you can pick up your shirt/shirts. Thank you everyone.
Saturday, October 17, 2009 WOD
10:00 Advanced Session:
(21-15-9)
135 lb OHS
25 lb Oblique Barbell Rotations
Toes to Bar
Post time to comments
------------------------
11:00 Regular Session:
"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats
Post rounds to comments
(21-15-9)
135 lb OHS
25 lb Oblique Barbell Rotations
Toes to Bar
Post time to comments
------------------------
11:00 Regular Session:
"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats
Post rounds to comments
Friday, October 16, 2009
Friday, October 16, 2009 WOD
100 Pullups for time
(3 laps around building for each rest)
-Advanced crew go chest to bar
Post time to comments
(3 laps around building for each rest)
-Advanced crew go chest to bar
Post time to comments
Wednesday, October 14, 2009
Thursday, October 15, 2009 WOD
Makeup Session/Endurance Session
Missed "Fran" this week? Then today is your lucky day! If you have been in three days already, then do the following...
-Practice lifting technique for 15 minutes (any 3 lifts of your choice)
Bike: 2x12 min, Rest 2 min Between intervals
Run: 2x10min, Rest 2 min Between intervals
C2: 2x7min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
Missed "Fran" this week? Then today is your lucky day! If you have been in three days already, then do the following...
-Practice lifting technique for 15 minutes (any 3 lifts of your choice)
Bike: 2x12 min, Rest 2 min Between intervals
Run: 2x10min, Rest 2 min Between intervals
C2: 2x7min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
Wednesday, October 14, 2009 WOD
-Practice Power Snatch and Regular Snatch for 10 minutes
-----------------
Deadlift 3-3-3-3
-----------------
Max rounds in 20 min:
10 HSPU
10 Ring Pushups
10 Box Jumps
Post rounds to comments
-----------------
Deadlift 3-3-3-3
-----------------
Max rounds in 20 min:
10 HSPU
10 Ring Pushups
10 Box Jumps
Post rounds to comments
Monday, October 12, 2009
Tuesday, October 13, 2009 WOD
On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
Schedule Change
No more Tuesday 6am session!
I have been announcing this for a while. Please speak with me if you are interested in a Tues/Thurs 6am session. If enough interest remains then I will continue the classes.
Sunday, October 11, 2009
Monday, October 12, 2009 WOD
It's that time again...
"Fran"
(21-15-9)
95 lb Thruster
Pullups
Post time to comments
"Fran"
(21-15-9)
95 lb Thruster
Pullups
Post time to comments
Saturday, October 10, 2009 WOD
10:00 Advanced Session:
"Linda"
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift 1.5 x bodyweight
Bench Press 1 x bodyweight
Clean .75 x bodyweight
Post time to comments
-------------------------
11:00 Regular Session:
Radioshack Hill!
5 Rounds for time:
30 Box Jump
30 Pushups
Run down/Run up
Post time to comments
"Linda"
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift 1.5 x bodyweight
Bench Press 1 x bodyweight
Clean .75 x bodyweight
Post time to comments
-------------------------
11:00 Regular Session:
Radioshack Hill!
5 Rounds for time:
30 Box Jump
30 Pushups
Run down/Run up
Post time to comments
Thursday, October 8, 2009
Friday, October 9, 2009 WOD
Max rounds in 20 min of:
55 lb DB Hang Power Clean and Press 6 reps
55lb DB Right Arm Waiter Lunge 6 steps
55lb DB Left Arm Waiter Lunge 6 steps
1 Legless Rope Ascent 25'
55 lb DB Hang Power Clean and Press 6 reps
55lb DB Right Arm Waiter Lunge 6 steps
55lb DB Left Arm Waiter Lunge 6 steps
1 Legless Rope Ascent 25'
Wednesday, October 7, 2009
Tuesday, October 6, 2009
Wednesday, October 7, 2009 WOD
-This one is from the main site. We have been working on pistols lately, so it's perfect...
-(Use a 1½ pood Kettlebell or 55 pound dumbbell for pistols)
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
Post time to comments.
-(Use a 1½ pood Kettlebell or 55 pound dumbbell for pistols)
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
Post time to comments.
Monday, October 5, 2009
Tuesday, October 6, 2009 WOD
Power Clean 3-3-3-3
Or
Power Clean 1-1-1
Post loads and choice to comments
------------------------
5 rounds for time:
8 Handstand Push Ups
8 L Hold Pull Ups
8 Ring Dips
8 Push Ups with hands rotated backwards
Post time to comments
Or
Power Clean 1-1-1
Post loads and choice to comments
------------------------
5 rounds for time:
8 Handstand Push Ups
8 L Hold Pull Ups
8 Ring Dips
8 Push Ups with hands rotated backwards
Post time to comments
Monday, October 5, 2009 WOD
Front Squat 10-10-10-10 reps
-------------------------------
Rooftop Session:
Max rounds in 20 min:
5 Get-Ups
10 Burpees
2 lap heavy db carry
-------------------------------
Rooftop Session:
Max rounds in 20 min:
5 Get-Ups
10 Burpees
2 lap heavy db carry
Saturday, October 3, 2009
Saturday, October 3, 2009 WOD
10:00 Advanced Session:
5 Rounds:
Bodyweight Bench Press (max reps)
Pullups (max reps)
Bodyweight Back Squat (max reps)
Post results to comments
---------------------------------------
11:00 Regular Session:
5 Rounds:
Bodyweight Bench Press (max reps)
Pullups (max reps)
Bodyweight Back Squat (max reps)
Post results to comments
---------------------------------------
11:00 Regular Session:
Parner Session!
3 Rounds for time:
3 laps on rooftop track
100 Barbell Thrusters
100 Situps
Post time to comments
Friday, October 2, 2009
Friday, October 2, 2009 WOD
Max rounds in 30 min of:
225 lb Deadlift 10 reps
45 lb Waiter Carry up steps
HSPU 10 reps
45 lb Waiter Carry down steps
Post rounds to comments
--------------------------------
-HSPU take place on the roof
-Alternate hands each round for waiter carry
225 lb Deadlift 10 reps
45 lb Waiter Carry up steps
HSPU 10 reps
45 lb Waiter Carry down steps
Post rounds to comments
--------------------------------
-HSPU take place on the roof
-Alternate hands each round for waiter carry
Thursday, October 1, 2009
Thursday, October 1, 2009 WOD
Makeup Session...
-If you missed a wod this week then today is your day.
Post your workout and results to comments
Otherwise, do the following:
"Thom"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
1 minute on, 20 seconds off for 18 rounds (60:20x18)
50 Burpees after the final 1 min Interval.
Maintain fastest pace possible per 1 min interval.
Post distance to comments
-If you missed a wod this week then today is your day.
Post your workout and results to comments
Otherwise, do the following:
"Thom"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
1 minute on, 20 seconds off for 18 rounds (60:20x18)
50 Burpees after the final 1 min Interval.
Maintain fastest pace possible per 1 min interval.
Post distance to comments
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