CrossFit Workout - Friday 03/30/12

Friday Fun Day - no clock

5 rounds of

3 - skin the cat lowering into L-hang
6 - somersault, forward or backward shoulder roll
12 GHD situps, weighted
18 pushups

plus a total of 3 minutes in a handstand hold, total time - mix in whenever you choose

RESULTS:

CrossFit Workout - Thursday 03/29/12

6 rounds, not for time

Turkish Get-up - 3 right arm & 3 left arm, with three push presses each round
50 mountain climber - 2 count
rest as needed

This workout could take between 25 and 40 minutes.

Increase weight each round. Perform 3 TGUs and then perform 3 shoulder presses or push presses before switching to the other arm.  Record the max weight lifted for each arm.  If you max before the 6th round, stay with the same weight. It is not necessary to increase the weight each round.

Men-start with a 25 or 30 pound weight, women  start with a 15 or 20 pound weight.

Warmup & Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 03/28/12

200 meter row or run
20 pushups
500 meter row or run
50 pushups
750 meter row or run
75 squats
500 meter row or run
50 pushups
200 meter row or run
20 pushups

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

RESULTS:

CrossFit Workout - Tuesday 03/27/12

Front Squat - max weight in 6 minutes
rest 3 minutes
Shoulder Press - max weight in 3 minutes

You decide the weight on the bar for each exercise.  Record the total amount of weight lifted for each.

Warmup: CF Warmup x 3 rounds, 10 reps each
Cool down:  Side plank, 2 minutes total on each side

RESULTS:

CrossFit Workout - Monday 03/26/12

On Saturday Troy turned 34 and Tony turned 40, here's to them!

For time

100 ball slams
34 burpees
40 pistols (R&L=1)
34 burpees


Warmup: 34 jumping jacks, 40 plank jacks, x 4
Cool down:  100 wall ball situps for time

RESULTS:

CrossFit Workout - Saturday 03/24/12

RESULTS:

CrossFit Workout - Friday 03/23/12

For time...

Run  - 200 meters
Deadlift - 10 reps
Squat - 20 reps

Run  - 500 meters

Deadlift - 10 reps

Squat - 20 reps

Run  - 750 meters

Deadlift - 10 reps

Squat - 20 reps

Run  - 500 meters

Deadlift - 10 reps

Squat - 20 reps

Run  - 200 meters

Deadlift - 10 reps

Squat - 20 reps

Deadlift weight, 225lb men, 155lb women.  Scale down to approximately 60%-65% of your 1 rep max

Warmup: 1000 meter row, 100 mountain climbers and 100 situps, partition any way you choose

Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Thursday 03/22/12

CrossFit Games Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
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 65lbs.


You can read details and watch a video detailing the movement standards here CrossFit Open 12.5

CrossFit Workout - Wednesday 03/21/12

5 rounds for time of.....

row 250 meters
run 200 meters
box jump - 10 reps
kb swing - 20 reps

RESULTS:

CrossFit Workout - Tuesday 03/20/12

6 - power clean and shoulder press 95lb/65lb

9 - burpee w/jump to bumper plate

max rounds in 6 minutes

run 750 meters & rest 1-2 minutes

max rounds in 6 minutes

run 750 meters

Warmup:  CF Cleveland AB routine, 2 rounds, 30 reps each

Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Monday 03/19/12

Monday - Hero Choice Day

"Jerry"

for time
run 1 mile
row 2000 meters
run 1 mile

or

Murph

for time
run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile

Partition the pullups, pushups and squats any way you choose or do them straight through, your choice.

RESULTS:

CrossFit Workout - Saturday 03/17/12

RESULTS:

CrossFit Workout - Friday 03/16/12

max rounds in 20 minutes of

15 hand release pushups
30 double unders
60 flutter kicks (2-count)

Warmup & cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Thursday 03/15/12

Deadlifts for a minute, then run 500 meters, then rest x 5 rounds

Show up and see the details, it's an awesome workout.

CF Games WOD 12.4 will be one of our Saturday WODs this week, with Games competitors doing their workout starting at noon. That will give you a couple more days of rest from the Death by Wallballs on Tuesday.

RESULTS:

CrossFit Workout - Thursday 03/08/12

We're doing the CrossFit Games Open WOD 12.3 today

max rounds in 18 minutes of

15 box jumps  115lb/75lb
12 push press  24"/20"
9 toes to bar

Scaling options are available, see trainer for help.

Alternate WOD: For time, Run 2000 meters and 200 squats, partition any way

Warmup: 30 jumping jacks, 15 pushups, samson stretch, 5 rounds
Cool down:  Trainer's choice

***** Tricia and Jillian requested that we go into 'ghost mode' for the next few days.  That means we will NOT be posting the workout in advance until the Open WOD next Thursday.  Each day will suck a little more than the previous, show up and see.

CrossFit Workout - Wednesday 03/07/12

5 rounds for time of

kb swing - 25 reps
pushup - 25 rep
run 500 meters or row 600 meters

Warmup: 150 mountain climbers & 150 jumping jacks, any combination
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Tuesday 03/06/12

horizontal ring row, 20 seconds max reps and rest for 40 seconds, for 12 minutes.
Perform 90 seconds of max rep burpees at halftime plus a 90 second rest

Warmup: Row 300 meters, 30 situps, 30 backward stepping lunges, 3 rounds
Cool down:  trainer's choice

RESULTS:

CrossFit Workout - Monday 03/05/12

OH squat & box jump ladder, 1-2-3-4-5-6-7-8.....

climb as high as you can in 15 minutes

OH Squat 45lb-M/30lb-W

box height 24"-M/20"-W

Warmup: 5 burpee, 10 kte, 15 squat x  5 rounds

Cool down: Trainer's choice

RESULTS:

 

CrossFit Workout - Saturday 03/03/12

RESULTS:

CrossFit Workout - Friday 03/01/12

WOD1 - max rounds in 12 minutes of
10 DB squat cleans
15 KB swings

WOD2 - 200 wall ball situps, for time

Do them both, either one first.

Warmup:  15 v-situps, 15 pushups, 15 squats x 4 rounds
Cool down:  Trainer's choice