CrossFit Workout - Thursday 1/9/14

Strength: Snatch deadlift, find your 3 rep max

The coaches on duty will instruct you as to the proper form and technique on this lift.  Note, it is NOT our normal powerlifting deadlift movement performed with a wide grip.  You will set up for a snatch using a hook grip and pause slightly as you find the power position prior to full lockout.  You must use a hook grip for all reps.

WOD: 50-40-30-20-10 for time:  cals on rower & weighted situp  25lb-M/15lb-W.  Hold a plate, DB, KB,  med/slam ball or a case of water on our chest, your choice. Maintain contact with weight and your body at all times throughout the rep.

Warmup:  CrossFit warmup minus pullups, 15 reps each x 3 rounds.
Cool down:  30 burpees for time, 10 tuck jumps at the beginning of each minute including the start.

RESULTS:

CrossFit Workout - Wednesday 1/8/14

Fran Pyramid

9-15-21-15-9 reps, for time, of

thruster 95lb-M/65lb-W
pullup

Compare to 1/5/13

RESULTS:

CrossFit Workout - Tuesday 1/7/14

Strength:  15 minutes to find your 1RM clean and jerk

WOD: 12-9-6 reps of clean & jerk and burpees over bar

Use 70% of your 1RM. Scale to power clean into front squat if necessary.

RESULTS:

CrossFit Workout - Monday 1/6/14

Happy Birthday to Marisa.  Lucky for her, her number just happens to work in my Monday WOD template.  Cheers!

3 rounds for time of

double under - 37 reps, unbroken
double hand release pushup - 37 reps
jumping squat - 37 reps
row - 37 calories

RESULTS:

CrossFit Workout - Saturday 1/4/13

RESULTS:

CrossFit Workout - Friday 1/3/14

5 rounds of

power clean - 5 reps
back squat - 10 reps
row sprint - 250 meters

Use 1x bodyweight for both the power cleans and back squats. Time only the row sprint, record each round. Rest as needed between rounds.  Scale weight as needed, not to exceed 60% of your back squat 1RM.

RESULTS:

CrossFit Workout - Thursday 1/2/14

We're starting out the year with a classic bodyweight CrossFit benchmark WOD, "Cindy".  It was my very first workout back in early 2006.  I remember coming up out of the basement feeling like I was run over by a truck during a bad bar fight.  Staci just shook her head when I told her what I had just done, 11 rounds Rx'd. I thought I was in pretty good shape. Fighting shape, just not CrossFit shape. Since then I've reached a PR of 19 rounds going head to head with Killer in late 2010, but have not beat that since. She got 20 rounds.  I'll give it a good go Thursday night to see where I am at the start of 2014.

Do you remember your first CrossFit workout? Tell us when, what, where and with whom.

Perform as many rounds as possible in 20 minutes of:

5 pullups
10 pushups
15 squats

Warmup: 1000 meter row and 100 kb swings, partition any way.
Cool Down:  Trainer's choice

RESULTS: