CrossFit Workout - Friday 04/29/11

Choice Day (don't get used to it!)

Workout A: 5 rounds

either 12 push press or 18 front squat
125 meter row
rest 1-2 minutes

95lb for men, 65lb for women, record time for 125M row per round

Workout B:

1000 meter row for time
rest 2 minutes
800 meter row for time
rest 2 minutes
600 meter row for time
rest 2 minutes
400 meter row for time
rest 2 minutes
200 meter row for time

Record time for each row

CrossFit Workout - Thursday 04/28/11

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg)
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Women's weight is 65lb.

RESU:TS:

CrossFit Workout - Wednesday 04/27/11

Find your 3 rep max push press in 10 minutes

Then find your 1 rep max front squat in 10 minutes

Warmup: CF warmup x 1 round then choose between a run 750 meters or 75 mountain climbers (4-count)
Cool down:  Tabata burpees, 8 rounds (4 minutes)

RESULTS:

CrossFit Workout - Tuesday 04/26/11

6 rounds, for time of

10 - hollow body to superman stretch and back
15 - v-situps
20 - mountain climbers (4 count)
25 - squats

RESULTS:

CrossFit Workout - Monday 04/25/11

Death by pullups - on the minute for 20 minutes

Begin by performing 1 pullup then rest for the remainder the minute
Perform 2 pullups then rest for the remainder of the minute
Continue by adding one pullup each minute for as long as you are able

Once you fail to perform the required number of pullups, drop back to one rep the following minute and repeat the process until the clock reaches 20 minutes. Record the total number of pullups performed in 20 minutes.

Warmup:  CrossFit warmup x 3 rounds (minus pullups)
Cool down: Tabata jumping squats, 8 rounds (4 minutes)

RESULTS:

CrossFit Workout - Saturday -4/23/11

RESULTS:

Crossfit Workout - Friday 04/22/11

2 turkish get-ups plus 5 presses per side
3 skin the cats
4 sommersaults
5 shoot-throughs
1 minute rest

5 rounds or 30 minutes max - use 5lb less than your 3 rep max weight for TGUs

Alternate Workout - for time

50-40-30-20-10 reps jumping squat
800--600-400-200 meters on rower

RESULTS:

CrossFit Workout - Thursday 04/21/11

We're doing the Games Open WOD 11.5 today

max rounds in 20 minutes of

5 power clean (145lb/100lb)
10 toes to bar
15 wall ball (20lb/14lb)

Scale weight as needed. Judged/validated workouts will start at 4:00pm.  Wallball - men will be outside to a 10 foot target and women will be inside to a 9 foot target.  You need to be on the schedule in advance to have your workout judged.

RESULTS:

CrossFit Workout - Wednesday 04/20/11

Turkish Get-up, 5 rounds - rest 2 minutes between rounds

3 right side plus 3 shoulder press, 3 left side plus 3 shoulder press

Increase weight each round if possible. Record max weight per side on the whiteboard or post to Comments.

RESULTS:

CrossFit Workout - Tuesday 04/19/11

Ass and Abs Annie

for time, 50-40-30-20-10 reps of
walking lunge
situp

Warmup & Cooldown: Trainer's choice

RESULTS:

CrossFit Workout - Monday 04/18/11

Tax Day WOD, 4 rounds, for time

18 DB thruster - 30lb men/20lb women
18 pullups
18 mountain climbers (4-count)

Warmup: CF Cleveland AB routine, 2 rounds - 30 reps each
Cool down: Trainer's choice

RESULTS:

Crossfit Workout - Saturday -4/16/11

Crossfit Workout - Friday 04/15/11

Choice of strength or drills

Strength: You have 15 minutes to find your deadlift 3 rep max

Drills: 5 rounds or 20 minutes of
10 box jumps - max height
10 wall walks
10 toes to bar
10 inchworms (forward & back)

Warmup: 1500 meter row
Cool down: 1.2 mile run

RESULTS:

CrossFit Workout - Thursday 04/14/11

CrossFit Games Open Qualifier WOD - Week 4

Max in 10 minutes

60 bar facing burpees
30 OH squat (120lb Men/90lb Women)
10 muscle-ups

Scaling options, reduce weight to a manageable amount to complete reps with perfect form and full depth while remaining firmly on heals. Sub 3 pullups and 3 dips for each muscle-up rep. Score total number of reps completed.

We will be judging WODs performed by our Games Competitors beginning at 4:00pm Thursday and again on Saturday at 12:15.  You must email me to get your name on the schedule.

RESULTS:

Crossfit Workout - Wednesday 04/13/11

You have 15 minutes to determine your 3 rep max deadlift.

Warmup: CrossFit Warmup x 3 rounds - 10 reps each
Cool down: rest 3 minutes, reduce weight on bar approximately 30% from your 3 rep max, and perform 15 more deadlifts.

RESULTS:

Crossfit Workout - Tuesday 04/12/11

50 Situps
50 Squats
50 Bicycle Crunches
50 Flutterkicks
50 Plank Jacks
500m Run

x 2 Rounds, for time


Guess who is 50 today?


RESULTS:

Crossfit Workout - Monday 04/11/11

The Dirty Dozen

RESULTS:

CrossFit Workout - Saturday -4/09/11

RESULTS:

CrossFit Workout - Friday 04/08/11

Another Friday Fun Day WOD

RESULTS:

CrossFit Workout - Thursday 04/07/11

Today we are doing the CrossFit Games Open Week 3 Workout

Max rounds in 5 minutes of

clean (full squat depth)
push press or jerk

Men's weight - 165lbs, women's weight - 110lbs.

If you need to scale the weight down, use your previous Grace weight.

Warmup: clean and push press or jerk, start with pvc and increase weight slightly to get yourself ready for this workout

Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 04/06/11

5 rounds of:

Standing one arm press - 10 reps,  R & L
15 squat pull downs
rest 1-2 minutes

Warmup: 5 burpees, 10 pullups, 15 squats, 20 situps - for 10 minutes
Cool Down: Trainer's choice

RESULTS:

CrossFit Workout - Tuesday 04/05/11

4 rounds for time of

600 meter row or 500 meter run
25 plank jack
25 KB swing

KB weight, men 55lb and women 36lb. Scale weight down if necessary.  Use DBs if you choose 50lb, 40lb or 30lb swings

Warmup and cool down:  Trainer's choice

RESULTS:

BR 2.4 total

CrossFit Workout - Monday 04/04/11

Max reps each round, 1 minute per exercise with 1 minute rest

Round 1: box jump, pullup, box jump, rest
Round 2: situp, pushup, situp, rest
Round 3: ball slam, pullup, ball slam, rest
Round 4: mountain climber, pushup, mountain climber, rest
Round 5: air squat, jumping squat, air squat

Record total number of reps per round on the Whiteboard or post to Comments

RESULTS:

CrossFit Workout - Saturday -4/02/11

750 meter row or run
21-15-12-9-6-3 reps of
burpees and deadlifts
500 meter row or run

For time.

RESULTS including our CrossFit Games Open WOD 2