Wednesday, March 31, 2010

Thursday, April 1, 2010 WOD

300 Pullups for time
(30 Burpees @ each rest)












April Fool's!!!

The real 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
*Every failure earns you 10 dead-hang pullups after wod.

Post weight and pullups to comments

Tuesday, March 30, 2010

Wednesday, March 31, 2010 WOD

Radioshack Hill!

150 Pushups for time
(3 x 40 yd uphill sprint for each rest)

Post time and sets to comments

Monday, March 29, 2010

Tuesday, March 30, 2010 WOD

Back Squat 2-2-2-2-2-2-2-2-2-2
(60 sec rest between)

Post loads to comments

-all sets should be done at 50-60% of 1RM at a fast speed with good form.

Sunday, March 28, 2010

Monday, March 29, 2010 WOD

4 Rounds:
5 Military Press
10 Jump Squat

Post weight used for each to comments...no time
---------------------------
30 Muscle-ups for time

Post time to comments.

(If you cannot do the muscle-ups do 120 pull-ups and 120 dips)

Friday, March 26, 2010

Saturday, March 27, 2010

10:00 Advanced Session:

Power Clean 3-3-3-3
(touch and go at floor)

Max rounds in 15 min:
3 Front Squats (185 lbs)
6 KTE
9 Box Jumps

Post rounds to comments
------------------------------
11:00 Regular Session:
150 KB Swings for time
10 Burpees for each rest

Post weight, time, and burpees to comments

Thursday, March 25, 2010

Friday, March 26, 2010 WOD

Rooftop Session!

For time:
(21-18-15-12-9-6-3)
35 lb. Dumbbell burpee/hang squat clean/thruster
1 Stair Run

(The dumbbell burpee/hang squat clean/thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster. DB exercise takes place on roof...run down then up after each round--7 stair runs total.)

Post time to comments.

Wednesday, March 24, 2010

Thursday, March 25, 2010 WOD

Gymnastics Warmup
------------------------
Rooftop Session!

"Angie w/Double-Unders"

For time:
100 Double-Unders
100 Pushups
100 Situps
100 Squats

Post time to comments
-------------------------
Tabata Laps After

Tuesday, March 23, 2010

Wednesday, March 24, 2010 WOD

Barbell Snatch 1-1-1-1-1
or
135 lb Snatch...20 reps
------------------------------
100 Burpee-Pullups

Post time to comments

Compare to November 2, 2009

Monday, March 22, 2010

Tuesday, March 23, 2010 WOD

-DB Progression

Deadlift 5-5-5

"Diane on steroids"
(21-15-9)
Deadlift 225 lbs
HSPU
Double-Unders (2x normal rep count)

Post time to comments
-------------------------
Tabata Box Jumps after

Sunday, March 21, 2010

Monday, March 22, 2010 WOD

-Dynamic Stretches/Shoulder Warmup
-Wall Run Competition
-Squat Snatch Practice

WOD:
5 Rounds for time:
3 laps
6 Single Arm KB Power Snatch
6 Single Arm KB Power Snatch
12 Dead-hang pullups

Post time to comments

(45-75lbs for guys/20-55 lbs for girls)

Saturday, March 20, 2010

Saturday, March 20, 2010 WOD

10:00 Advanced Session:

-lifting technique for 15 min

"JT"
(21-15-9)
HSPU
Ring Dips
Pushups

Post time to comments
-------------------------------
11:00 Regular Session:

famous wod from Gym Jones...

"Jonesworthy"
6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Post time to comments

(first round is 80 Squats/40 Swings/20 Pullups...)

Thursday, March 18, 2010

Friday, March 19, 2010 WOD

Warmup:
5 Stick Rotations
10 Stick OHS
15 Stick OH Lunges

WOD:
"Chatroom"
Max rounds in 20 min:
3 Power Clean to Overhead (185 lbs)
6 Burpees
9 KTE

Post rounds to comments
-----------------------------------------
Tabata Double-Unders

Post lowest score to comments

Wednesday, March 17, 2010

Thursday, March 18, 2010 WOD

-Dynamic Stretches/Gymnastics Warmup

Tabata Treadmill
8 Rounds of:
20 sec on/10 sec off
Incline set to 12, speed for most individuals set to 7.5 mph

(10 burpees for each time you touch the handles or rest during the 20 sec. Speed must remain constant throughout all 8 rounds)

Post total burpees and speed to comments

-Cooldown with 10 min jog and foam roller

Tuesday, March 16, 2010

Wednesday, March 17, 2010 WOD

Weighted Pullups 1-1-1-1-1-1-1
------------------------------
Max Pushups in 1 min
Max Situps in 1 min
Max Squats in 1 min

Post results to comments

Monday, March 15, 2010

Tuesday, March 16, 2010 WOD

Sectional WOD # 3!

For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m

Post time to comments

Sunday, March 14, 2010

Monday, March 15, 2010 WOD

WOD #2 from the past weekend's sectional...

For time:
50m Sled Drag running forward (male 90#/female-50#)
21 Burpees
50m Sled Drag running backward
15 Burpees
50m Sled Drag running forward
9 Burpees
50m Sled Drag running backward

Post times to comments
-----------------------------------
Sectionals Update!
This weekend we had a great trip to Tulsa for the Sectionals. Everyone worked so hard for this moment and put forth great efforts. I am proud of everyone! For final results click HERE!

Thursday, March 11, 2010

Friday, March 12, 2010 WOD

Warmup...
15 Rolling Burpees
25 OHS (bar only)

Workout...
(1st wod from this weekends sectionals in Tulsa)

3 Rounds for time:
500m Row
135 lb Squat Clean to Overhead 10 reps
Pullups (no butterfly allowed) 10 reps

Post time to comments

-sub for the 500m row is a 4oom run
---------------------------------------
Wish everyone luck this weekend! Looks like Rahul and I are out of the competition. I know everyone else will do a great job. I will be updating the blog with competitor's times over the next two days.
--- KB

Wednesday, March 10, 2010

Thursday, March 11, 2010 WOD

Warmup:
3 Rounds:
5 Clapping Pullups
10 Clapping Pushups
15 Jump Squats

WOD:
Rooftop Partner Session!

Max rounds in 20 min:
10 Med Ball Toss
20 Wall Ball Shots
30 Burpees
3 Weighted Laps*

Post time to comments

*(Partners switch out each round on carrying med. ball during the run.)

Tuesday, March 9, 2010

Wednesday, March 10, 2010 WOD

Run or Row 5k for time.

or...

3 Rounds for time:
Run to Radioshack, circle the bottom of the hill, and return

Post time to comments

Monday, March 8, 2010

Tuesday, March 9, 2010 WOD

-Push Jerk Practice
-Overhead Squat Practice
--------------------
4 Rounds for time:
12 Thrusters (95/65 lbs)
12 Pullups
1 lap around building

Post time to comments
--------------------
TGU practice

Sunday, March 7, 2010

Monday, March 8, 2010 WOD

Deadlift 5-5-5-5-5
Military Press 5-5-5-5-5

Post heaviest set of each to comments
--------------------------
Tabata Situps

Saturday, March 6, 2010

Saturday, March 6, 2010 WOD

10:00 Advanced Session:
For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m

(20 minute time limit)

11:00 Regular Session:
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments
-modifications will be offered

Thursday, March 4, 2010

Friday, March 5, 2010 WOD

From the Carolina's Sectional...

5 Rounds For Time:
275/155lb Deadlift, 6 reps
12 Jumps 20" Box - Men over the box, Women on the box
1 Rope ascent - 20/15'

Post time to comments

Wednesday, March 3, 2010

Thursday, March 4, 2010 WOD

Technique Session!
- Dynamic Stretches
- Squat Clean/Snatch/Overhead Squat
- Skin the Cat (max reps x 3)
- Foam Roller

(You may also make up a workout if you missed it.)

Tuesday, March 2, 2010

Wednesday, March 3, 2010 WOD

5 Rounds for time:
500m Row
20 Box Jumps
20 Double-Unders

Post time to comments

(you may sub a 400m run for the row)

Monday, March 1, 2010

New Policy on Shoes

The shoe requirement policy for the main gym at the YMCA now applies to CrossFit classes as well. In addition, Five Fingers shoes will not be allowed. I strongly recommend flat sole shoes for oly-lifting. Wrestling shoes and martial arts shoes work great. If you want advice on what to buy please let me know. I am sorry for the inconvenience.

--KB

Tuesday, March 2, 2010 WOD

Clean and Jerk 1RM
-Full Squat Clean and anyway overhead

Post weight to comments
----------------------------
For time:
10-9-8-7-6-5-4-3-2-1
Power Clean*
HSPU

*Power Cleans @ 75% of 1RM.

Post time to comments

Monday, March 1, 2010 WOD

Warmup/Skill:
DB/KB Progression...
5 Single Arm Snatch
5 Single Arm Press
5 Single Arm Swing

-perform all 15 reps without resting.
-3 rounds each arm.
------------------------
WOD:
"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats

Post rounds to comments