Thursday 10/01/2009

Total rounds in 20 minutes:

05 thrusters
07 hang power cleans
10 SDHP

*Taken from last week's main site

Wednesday 09/30/2009 W.O.D.

For time:

10 deadlifts
50 wallballs
08 deadlifts
40 wallballs
06 deadlifts
30 wallballs
04 deadlifts
20 wallballs
02 deadlifts
10 wallballs

Weight for deadlifts should be @55%-60% of 1RM

Tuesday 09/29/2009

3 rounds:

Run/row 500m
KB swings x21
Pullups x21
Situps x21

MON. 9/28/09 WOD

7 rounds
Push Press 21
K2E 21

CrossFit Workout - Friday 09/25/09

max rounds in 20 minutes of

5 deadlift - 1x bodyweight
10 ring dip
15 med ball clean

Post # of rounds to Comments

CrossFit Workout - Thursday 09/24/09

750M run
75 burpees
500M run
50 burpees
250M run
25 burpees

For Time, Post to Comments

750M run, west down Madison to Riverside to Fries and back
500M run, west down Madison to Spring Garden to Fries and back
250M run, out front door, east down Madison to Winton and back

If you sub rowing for running, add mountain climbers equal to the number of burpees in each round

CrossFit Workout - Wednesday 09/23/09

At the top of each minute perform three push jerks and rest for the remainder of the minute, for fifteen minutes. Finish with a one-mile run or 2000M row.

Clean the bar from the floor at the beginning of each round = one clean plus three jerks. Weight should be 75-80% of your 3 rep max.

Post load and one-mile run time to Comments.

CrossFit Workout - Tuesday 09/22/09

5 rounds for time of

15 overhead squat - Men 65 lbs/Ladies 30-45lbs
15 pullups
30 mountain climbers (Right & Left = 1 rep)

Post time to Comments

Scale OH Squat weight as necessary to maintain strict form - weight on heels, bar over the center of your feet and reach full depth with the crease of your hips at least beneath the top of your knee, the lower the better. If you shift the weight to the balls of your feet, drop the weight.

CrossFit Workout - Monday 09/21/09

CrossFit Warmup - 3 rounds
Samson Stretch, OH squat, situp, back extension, pullup, dip - 10 each

Workout:

1000M row followed by 40-30-20-10 reps of
DB push press - 30lb DBs
situp - abmat
KB swing - 55lb KB

post time to Comments

Cool down, 100 squats for time, update your time to white board if faster than your best previous time

Friday 09/18/2009

"Daniel"

50 pullups
400m run
Thruster x21
800m run
Thruster x21
400m run
50 pullups

Happy birthday Danny (14)

Thursday 09/17/2009

4 rounds:

25 wallballs
35 lunges
25 K2E

WED WOD

Run 750m, then:
5 rounds:
25 pushups
7 clean and jerk

For those experienced with the C&J, weight should be set at 50%-60% of 1RM. For members that are new to the lift, the bar should be taken from the high-hang (not from floor). Lighter weight, with total focus on good form

Tuesday 09/15/2009

20 rounds for time:

5 pullups
10 sit-ups
15 OHS w/pvc

Monday 09/14/2009

Run 750m
DB squat clean x25
Pullups x25
100 situps
Pullups x25
DB squat cleans x25
Run 750m

CrossFit Workout -Friday 09/11/09

Complete as many rounds as possible in 20 min

15 Sumo deadlift high-pull
10 Box Jumps

CrossFit Workout - Thursday 09/10/09

1-->10-->1 pyramid of

burpees & wall ball shots

Post time to Comments

CrossFit Workout - Wednesday 09/09/09

Wednesday 09/09/09

09 Deadlifts - 1x bodyweight
09 Ring Dips

09 rounds, for time. Post load and time to Comments.

Crossfit Workout - Tuesday 09/08/09

"Cindy" max rounds in 20 minutes

5 pullups
10 pushups
15 squats

Post results to Comments

Friday 09/04/2009

5 rounds

20 pullups
30 situps
Run 500m

Thursday 09/03/2009

5 rounds:

Run 400m
35 walking lunges
35 pushups

Wednesday 09/02/2009

Thrusters 1-1-1-1-1-1-1

Work up to heavy single, for those experienced with the movement. For newer members, or those unfamiliar with thrusters, work on form, keeping reps in the "5" range