CrossFit Workout - Wednesday 5/1/13

Today we will be running into Jackie, all day. Cheers!

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CrossFit Workout - Tuesday 4/30/13

"Randy"

75 power snatches, for time

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CrossFit Workout - Monday 4/29/13

Tabata Intervals

KB swing
Wall walk
Jumping pullup
DB thruster
1000 meter run for time

Cool down:  double under, 4 minutes, max reps

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CrossFit Workout - Saturday 4/27/13

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CrossFit Workout - Friday 4/26/13

Friday Surprise

Show up and see what's on the board.

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CrossFit Workout - Thursday 4/25/13

Power snatch, find your 1 rep max

Begin with 5 sets of 5 reps, one set of five at each of the following weights
Men 75-85-95-105-115
Women 45-50-55-60-65

Then switch to single rep sets, adding weight each time to find your 1 rep max.  Partner up on a bar with at least one other person if possible

Warmup:  5 shoulder rollout, 10 OH squat-PVC, 15 KB swings x 5 rounds
Cool down:  thruster - 35 reps for time, 75lb-Men  45lb-Women

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CrossFit Workout - Wednesday 4/24/13

5 minutes - max rep single under
5 minutes - max rep crossover pushup
5 minutes - max rep lunging step-up
5 minutes - max rep double under

No rest between exercises, record reps for each 5 minute round

RESULTS:

CrossFit Workout - Tuesday 4/23/13

AMRAP in 10 minutes of

5 reps - deadlift - 225lb
10 reps - ring dip

Scale deadlift to approximately 60% of your 1 rep max.

Warmup:  CF Cleveland AB routine, 3 rounds, 30 reps each
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Monday 4/22/13

Helen ++

5 rounds for time of

400 meter run, or 500 meter row
21 KB swing   55lb/36lb
12 pullup

Jenn T's Birthday Cool Down: 40 ? for time.....

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CrossFit Workout - Saturday 4/20/13

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CrossFit Workout - Friday 4/19/13

Task List WOD, show up and see what your to-do list looks like

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CrossFit Workout - Thursday 4/18/13

Strength workouts

1st, find your 5 rep max of one-arm DB press, then

find your 1 rep max power clean.  Begin with 3 sets of 5 reps using approximately 50% of your expected 1 rep max.  Switch to single rep sets and add weight each time until you find your max.  Rest as needed between lifts.  The coaches on duty will assist you with selecting the proper weight for your first 3 sets of 5 reps and help you with incremental increases between attempts.

Warmup:  1500 meter row & 1000 meter run (or 100 mountain climbers if it's raining)

Cool down: Trainer's choice

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CrossFit Workout - Wednesday 4/17/13

for time

100 DB thruster (30lb-M/20lb-W)
150 hollow rocks
1200 meter run

any combination, partition any way you  choose

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CrossFit Workout - Tuesday 4/16/13

for time, 25-15-10 reps of

deadlift (1x bodyweight)
pullup
burpee

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CrossFit Workout - Monday 4/15/13

Max rep Monday, 4 minutes each of...

KB swing
double under
crossover pushup
jumping squat
mountain climber
double under

Warmup:  Happy Tax Day!  1040x4 - 10 burpees & 40 plank jacks, 4 rounds
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 4/13/13

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CrossFit Workout - Friday 4/12/13

Friday Surprise, show up and see what's on the board

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CrossFit Workout - Thursday 04/11/13

Find your 1 rep max shoulder press in 15 minutes or less then,

reduce the weight of your barbell by 20% and perform 50 reps of push press, for time. Do not use a rack for either part of the workout.

Begin the shoulder press workout with 3 sets of 5 reps using an empty bar, then add weight each set of single reps to find your 1 rep max.  Rest as needed between sets, increasing rest time as the weight gets heavier.

Warmup:  Same as Wednesday, it's on the board
Cool Down:  Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 4/10/13

5 rounds for time of

25 wall ball situp + situp
400 meter run or 500 meter row

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CrossFit Workout - Tuesday 4/9/13

Today's workout:

There will be a barbell involved and it will become very heavy after a while, but you'll be done in 10 minutes.  Be there!

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CrossFit Workout - Monday 4/8/13

125 meter row sprints - max effort x 10 rounds

10 burpees and 1 minute rest between rounds.  Record fastest and slowest sprint on whiteboard.

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CrossFit Workout - Saturday 4/6/13

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CrossFit Workout - Friday 4/5/13

Make-up / D'Over Day

Repeat or try any of the workouts from the past week.

CrossFit Workout - Thursday 4/4/13

We have an alternate workout for those of you who agree with me that 13.5 is stupid for the majority of the CrossFit community. If you are one of our members competing in the Open and you need to be judged tomorrow, we will get you covered.  Here is an alternate workout:

1-->10-->1 pyramid of

KB swings
burpees


Warmup: 300 meter row, 30 mountain climbers(4 count) x 4 rounds

Cool down:  1 mile run, for time

If you choose to do the 13.5 WOD, you will do it twice with a 4 minute rest in between.

Workout 13.5

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

RESULTS:

CrossFit Workout - Wednesday 4/3/13

Egyptian "Annie"

10-20-30-40-50-40-30-20-10 reps of

double unders
situps

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CrossFit Workout - Tuesday 04/2/13

21-15-9 reps of

135lb front squat (95lb-W)
pullup
plyo pushup

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