Friday, September 12, 2008 WOD

Tag-Team Partner Workout:

100 Pullups (or 50 plyometric grip-change pullups)
50 Thrusters (95 lbs)
100 Weighted Push-ups (45 lbs)
500 ft Overhead Lunges (45 lb barbell) (5 full lengths of basketball court)

-individual must comlete minimum of 50 ft of lunges before switching with partner.

Thursday, September 11, 2008 WOD

Kristy's Classes:

"Kelly"
Run 400 meters
30 Box Jump 24" box
30 Wall Ball shots

Five rounds for time.
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Kyle's Classes:
(Choose the appropriate time for you)

12:00 Session
-Make-up a workout that you missed from this week
-We will also work on flexibility

1:00 Session
Pool Workout... Bring your swimsuit!
Thanks to Crossfit Newcastle for some of the ideas for this workout.

Five Rounds for Time:
100 meter swim
20 Pushups
20 Half Get Up (25-55 lb kettlebell or dumbell)
20 Squats

Wednesday, Septemer 10, 2008 WOD

Warmup: 3 Rounds
15 OHS
10 HSPU
5 Rolling Burpees

-various skill development after warmup.

Workout:
21 - 18 - 15 - 12 - 9 - 6- 3 of the following:
95 lb Overhead Squat
L-pull ups
Knees to elbows

Compare to June 10.

Tuesday, September 9, 2008 WOD

Complete the following for time:
5 laps
50 Burpee-Deadlifts (135 lbs)
4 laps
50 Handstand Pushups
3 laps
50 Pullups
2 laps
50 Waiter's Lunges (25 lunges with each arm) (Heaviest weight you can manage)
1 lap
50 Knees to Elbows

Monday, September 8 2008 WOD

"Lynne"
5 Rounds of the following (no time component):
Bodyweight Bench Press (max reps)
Pull-ups (max reps)

Post number of reps in each set to comments section.
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1 min Pushups on barbell
1 min Burpees
1 min Knees to Elbows

Post reps to comments.

Saturday, September 6 WOD

"Meritorious"

For time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 pood
60 Sit-ups
70 Burpees

Friday, September 5 WOD

We'll meet in the Crossfit room for warmup then head to the rooftop track for the workout! It's great weather outside, let's take advantage of it.

4 rounds for time:

400 meter run
30 kettlebell swings
waiters walk upstairs w/ kettlebell

We'll do some ab work with any time left over.

Thursday September 4, 2008 WOD

Warmup:
-practice hang power clean and push jerk.

Complete the following for time:

(21-18-15-12-9)
95 lb Deadlift
95 lb Hanging Power Clean
95 lb Front Squat
95 lb Push Jerk

Compare to July 28.
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1:00 Session...bring your swimsuit:

Complete the following for time:
50 Squats
200 meters of kicking only
50 Pushups
200 meters of arms only
25 Burpees
200 meter swim

-Possible underwater kettlebell drills after the excitement.

Wednesday, September 3, 2008 WOD

Warmups:
-Gymnastics and skill work

Workout:
"Progressive Overload At It's Finest"

Complete the following for time:
10 Pullups
10 Pushups
10 Situps
10 Squats

20 Pullups
20 Pushups
20 Situps
20 Squats

30 Pullups
30 Pushups
30 Situps
30 Squats

40 Pullups
40 Pushups
40 Situps
40 Squats

(This adds up to 100 reps for each exercise. Compare to your "Angie" time. Angie is 100 of each, but completing each one before moving on to the next. Fun stuff!)

Tuesday, September 2, 2008 WOD

Warmup:
5 Burpee Pullups
5 Push Press (Bar only)
10 Burpee Pullups
10 Push Press (Bar only)
15 Burpee Pullups
15 Push Press (Bar only)

Workout: Push Press 3-3-3-3-3-3-3

(Compare results to Aug 4.)