CrossFit Workout - Tuesday 05/01/12

Death by Deadlifts  225lb-men/155lb-women

10-2-4-6-8-10-12-14....until you fail
rest 2-3 minutes and return to 2 from the rep count you finished

Scale weight down to 60% of your 1 rep max if unable to do the posted weight. Maintain perfect form on all reps, do not bounce weights back up into the next rep.

Warmup:  CF Cleveland AB routine, 25 reps each, 3 rounds
Cool down:


The May jump rope challenge is on. 120 single unders on the minute every minute for as long as you can keep it up. Record max rounds. Score to beat so far is 10 rounds.

If you can't do 120 quite yet, start with 90 each minute. Once you can keep it up for 10 minutes, increase reps by 10.


RESULTS:

CrossFit Workout - Monday 04/30/12

for time

100 ball slams followed by
2000 meter row
150 wall ball shots

Partition your row and wall ball shots any way you choose, finish all 100 ball slams first.

Warmup: 50 jumping jacks, 25 mountain climbers, 15 burpees, 3 rounds
Cool down: Trainer's choice

Tuesday preview: death by deadlifts, totally new rep scheme, don't miss it!

CrossFit Workout - Saturday 4/28/12

RESULTS:

CrossFit Workout - Friday 04/27/12

single unders - max reps in 3 minutes, rest 1 minute

hand release pushups - max reps in 3 minutes, rest 1 minute

single leg single unders - max reps in 3 minutes, rest 1 minute

v-situps - max reps in 3 minutes, rest 1 minute

double unders - max reps in 3 minutes, rest 1 minute

ball slams - max reps in 3 minutes, rest 1 minute

RESULTS:

CrossFit Workout - Thursday 04/26/12

squat clean & jerk 1-1-1-1-1-1-1....

Find your 1 rep max clean and jerk in 20 minutes or less

Full depth squat for each rep of the clean.  You may perform a power or split jerk, your choice. Do not power clean and do not press or push press the weight overhead.  Begin with a light bar and increase weight each set until you reach your max on either the clean or the jerk.  Do not continue with the other lift after reaching your max.  All reps start on the floor and end overhead in full lockout.

* Record the highest weight used to complete both the squat clean and jerk.

Warmup:  kb swings, 50 reps & pvc squat clean & jerk, 25 reps
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 04/25/12

for time
run                  200M-500M-750M-500M-200M
box jump         12-12-12-12-12
db squat clean 18-18-18-18-18

24"-M/20"-W 30lb-M/20lb-W

Warmup: 1200 meter row, 120 jumping squats, any combination
Cool down: Trainer's choice

CrossFit Workout - Tuesday 04/24/12

"Grace" for time...

30 reps, 135lb clean & jerk or ground to overhead, any way (95lb-W)

Rx'd Jacked version, start with a one-mile run "One Mile into Grace"

Warmup:  CF Cleveland Ab routine with ball slams, 30 reps each x 3 rounds
Cool down:  Trainer's choice.

RESULTS:

CrossFit Workout - Monday 04/23/12

For time....

horizontal ring row - 20 reps
ring pushup - 20 reps
horizontal ring row - 20 reps

ring pushup - 20 reps

horizontal ring row - 20 reps

ring pushup - 20 reps

horizontal ring row - 20 reps

ring pushup - 20 reps

weighted situp - 80 reps (20-M/15-W)

goblet squat - 80 reps (36-M/25-W)

plank jack - 80 reps

RESULTS:

CrossFit Workout - Saturday 04/21/12

RESULTS:

CrossFIt Workout - Friday 04/20/12

ISO day

L-sit on rings - 5 minutes total
Standing DB holds - max weight for 60 seconds, 5 attempts
Weighted plank holds, max weight for 60 seconds, 5 attempts
600 reps - single leg single unders (300R & 300L)

Partition L-sits into 5 sets of 60 second holds. Partition jump rope reps any way you choose.

RESULTS:

Crossfit Workout - Thursday 04/19/12

Power clean 3-3-3-3-3-3...

Find your power clean 3 rep max

Start with a light bar and add weight each set until you reach your 3 rep max

Warmup:  900 meter row, 50 jumping squats, 750 meter run
Cool down:  walking lunge to Cordova Avenue and back, for time (weight optional)

RESULTS:

CrossFit Workout - Wednesday 04/18/12

for time...

3 pushups & 3 toes to bar x 10 rounds
15 box jumps  (24"-M/20"-W)
900 meter row
3 pushups & 3 toes to bar x 10 rounds

15 box jumps  (24"-M/20"-W)

600 meter row

3 pushups & 3 toes to bar x 10 rounds

15 box jumps  (24"-M/20"-W)

300 meter row

Warmup: 25 jumping jacks, 25 plank jacks, 25 mountain climbers, 4 rounds

Cool down: Trainer's choice

RESULTS:

Crossfit Workout - Tuesday 04/17/12

Thrusters, 95lb-men/65lb-women

Show up and see how many and for how long.

RESULTS:

CrossFit Workout - Monday 04/16/12

5 rounds for time of

15 reps - one arm KB swing R & L (36lb-M/25lb-W)
20 pushups - hand release
25 squats

Warmup: 75 reps,  jumping jacks & wall ball situps & 750 meter row or run
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 04/14/12

RESULTS:

CrossFit Workout - Friday 04/13/12

Happy Friday the 13th!

max rounds in 20 minutes of
200 meter run
20 situps
10 box jumps
5 wall walks

Warmup: power cleans, 5 sets of 10 reps
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Thursday 04/12/12

for time...

mountain climber - 51 reps, 4-count
deadlift - 51 reps @ 1x bodyweight
plank hold - 3 minutes total
mountain climber - 51 reps, 4-count

jumping goblet squat - 51 reps 36lb-M/25lb-W

plank hold - 3 minutes total

mountain climber - 51 reps, 4-count

Use multiple plank hold attempts if you can't maintain 3 minutes straight.

Warmup: 1500 meter run or row & 50 v-situps & 50 overhead squats(pvc),  any combination

Cool down: handstand hold, 2 minutes total

RESULTS:

CrossFIt Workout - Wednesday 04/11/12

12-->1 down ladder of

overhead squat  75lb-M/45lb-W
double pushup burpee


rest 3-4 minutes then max effort row sprints

750 meters, rest ~2 minutes
500 meters, rest ~2 minutes
250 meters, rest ~2 minutes
125 meters

Warmup:  1000 meter row or run, 50 squats, 50 pushups, any combo/order
Cool down:  Trainer's choice

CrossFit Workout - Tuesday 04/10/12

"Randy"

75 power snatches for time: 75lb-M/50lb-W

Warmup:  CF Warmup x 3 rounds, 12 reps each
Cool down: Trainer's Choice

RESULTS:

Crossfit Workout - Monday 04/09/12

20 rounds for time of

4 pullups
6 pushups
8 situps
10 squats


Warmup: 2000 meter row or run, any combination
Cool down:  Plank holds, 4 minutes total, front or side

RESULTS:

Crossfit Workout - Saturday 04/07/12

RESULTS:

CrossFit Workout - Friday 04/06/12

Friday Make-up Day

Choose one WOD from the past 7 days that you either missed or want to repeat.

RESULTS:

CrossFit Workout - Thursday 04/05/12

Find your 3 or 5 rep max(your choice) of one of the following lifts

A. front squat
B. back squat
C. overhead squat
D. deadlift

Warmup: 500 meter row or run, 25 pushups & 25 situps, 3 rounds
Cool down: The warmup, for time

RESULTS:

CrossFit Workout - Wednesday 04/04/12

6 rounds

200 meter row sprint, max effort
25 walking lunge w/weight plate overhead
rest as needed

Record time for each row sprint. Men use a 25lb plate, women use a 15lb plate.

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

RESULTS:

CrossFit Workout - Tuesday 04/03/12

Deadlift - EMOTM for 10 minutes

10-10-10-10-8-8-6-6-8-10 reps

Use 50%-60% of your 1 rep max for all reps. Maintain perfect form on every lift.

Rest 3 minutes then perform max push press reps in 2 minutes, 95lb-M/65lb-W, no rack

Warmup: 1000 meter row, 500 meter run, 30 back extensions, 30 kb swings - any order
Cool down:

RESULTS:

CrossFit Workout - Monday 04/02/12

max rounds in 20 minutes of

10 pullups
10 squats
10 pushups
10 squats

Warmup: Row 1500 meters, 150 plank jacks & 75 v-situps, partition any way you choose
Cool down: Trainer's choice

RESULTS: