WOD Thursday 12-31-09

Warm-up

CFWU

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Big Dawgs:
As RX’d

Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Puppies:
Scale the weight back and drop the sets as shown above.


As RX’d

Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Puppies:
Scale the weight back and drop the sets as shown above.

Also, if you are not comfortable with the exercises do the following buttercup workout:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)

WOD Wednesday 12-30-09

Warm-Up

CFWU

WOD

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Pack:
Complete as many rounds as possible 20 minutes of:
15 Double -unders
15 Sit-ups
15 Back extensions

Puppies:
Complete as many rounds as possible 15 minutes of:
10 Double-unders
10 Sit-ups
10 Back extensions

Double unders sub can be tuck jumps.

WOD Tuesday 12-29-09

Warm-Up

CFWU

WOD

400 meter Walking lunge

Post time and number of steps to comments.

Big Dawgs:
as Rx’d

Pack:
250 M Walking Lunges

Puppies:
150 M Walking Lunges

Buttercups:
75 M Walking Lunges

WOD Monday 12-28-2009

Warm-Up
CFWU

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press
Shoulder Press II
Push Press
Push Jerk

WOD Thursday 12-24-09

Warm-Up

Burgener warm-up

WOD


Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

Big Dawgs:
As Rx’d

The Porch:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
Body weight back squat, 15 reps

Pack:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
3/4 Body weight back squat, 15 reps

Puppies:
Complete as many rounds as possible in twelve minutes of:
20 Burpees
1/4 - 1/2 Body weight back squat, 10 reps

Buttercups:
Complete as many rounds as possible in ten minutes of:
15 Burpees
Air squat, 10 reps

WOD wednesday 12-23-09

Warm-Up

CFWU

WOD
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

Big Dawgs:
As Rx’d

The Porch:
15 Handstand push-ups
400 meter Run
15 Weighted pull-ups
12 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Pack:
12 Handstand push-ups
400 meter Run
12 Weighted pull-ups
9 Handstand push-ups
400 meter Run
9 Weighted Pull-ups
6 Handstand Push-ups
400 meter Run
6 Weighted Pull-ups

Puppies:
12 Handstand push-ups
200 meter Run
12 Weighted pull-ups
9 Handstand push-ups
200 meter Run
9 Weighted Pull-ups
6 Handstand Push-ups

WOD Tuesday 12-22-09

warm-up

Row 1k

WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

WOD Monday 12-21-2009

Warm-Up

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments

Big Dawgs:
As Rx’d
Women 95#

Porch:
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
12-9-6
Cleans
21-15-9
Ring Dips

If you are on the other end and the ring dips are going to be a slog then scale this way:
21-15-9
Cleans
12-9-6
Ring Dips

Note your scaling and add reps next time

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips

TEAM WOD Saturday 12-19-09

Team WOD (2 person teams)
Each team member must complete both the exercise and the run before advancing to the next exercise.
1- Team member 1 – run 200 meters
Team member 2 – 20 thrusters (45/75)

2- Team member 1 – run 200 meters
Team member 2 – 30 wallballs 20lb-10ft/14lb-8ft

3- Team member 1 – run 200 meters
Team member 2 – 40 pushups

4- Team member 1 – run 200 meters
Team member 2 – 50 squats

5 – Both team members walking lunge 100 meters
Team time stops when both members of the team cross the 100 meter mark.

The first team to cross the line will be the winning team. 3, 2, 1 Go!

Friday 12-18-09

Burgener warm-up

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Women use 65#’s

Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)

We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise

Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.

12-9-6
Thrusters, 95/65#
21-15-9
Pull ups

If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:

15-12-9
thruster 95/65#
21-15-9
Pull ups


Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.


Post time to comments.

WOD Thursday 12-17-09

Warm-Up
ROW 1k

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Big Dawgs:
As Rx’d
Make every rep ROM perfect

Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

WOD Wednesday 12-16-09

CFWU

WOD

Five rounds for time of:
95/65 pound Push-jerk, 15 reps
15 L pull-ups



Pack:
three rounds for time of:
Push-jerk 95 lbs, 15 reps
15 Tuck sit pull-ups

or

Five rounds for time of:
Push-jerk 65 lbs, 15 reps
10 Tuck sit pull-ups

Puppies
three rounds for time of:
Push-jerk 65 lbs, 10 reps
3 Beginner pull-ups
1 L sit Max
3 Beginner pull-ups
1 L sit Max
3 Beginner pull-ups
1 L sit Max

Post time to comments.

WOD Tuesday December 15, 2009

CFWU


WOD


"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Big Dawgs:
As Rx’d


The Porch:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 20 reps
30 Pull-ups

Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups

Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups


Post time to comments.

WOD Monday Desember 14, 2009

CFWU

Clean and Jerk 1-1-1-1-1-1-1 reps

TEAM WOD Saturday 12-12-2009

WARM-UP

CFWU

TEAM WOD



Team WOD (2)


30 Medball Cleans, partner holds medball overhead
30 Squats, partner holds the bottom of the squat
30 Abmat Situps, partner holds a v-up
30 Wall Balls (20lbs/15lbs), partner holds the bottom of the front squat
30 Burpees, partner holds the pushup position

Note: This is a partner WOD. While you do the medball cleans, your partner holds the medball overhead until you are done. Then your partner will perform medball cleans while you hold the medball over your head. When both have finished this exercise, you move on to the next one. If at anytime your partner can’t hold the waiting position, you both must stop working until both can continue. First team to complete the WOD wins.

WOD Friday 12-11-2009

WARM-UP
Row 1000m

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

*** If you cannot do pull ups do not sub jumping pull ups.

Here is the scaled version of Cindy (Chelsea’s impatient little sister)
Big Dawgs:
as Rxd

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats


Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

No scaling for Mary. Its a Big Dawg workout.

Puppies and Buttercups: If you cannot do pull ups do Beginner or assisted pull ups.

If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. For a great push up progression see the free CF kids journal. http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf

WOD Thursday 12-10-2009

WARM-UP
CFWU

WOD

Run 5 K

Post time to comments.

Big Dawgs and Pack:
as Rx’d

Puppies:
Run 1-2 miles depending on your ability

Buttercups:
Run 1-2 miles depending on your ability

WOD Wednesday 12-09-2009

WARM-UP

CFWU

WOD

"THE FILTHY FIFTY"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.


Remember jumping pull ups have no eccentric component to them

Big Dawgs:
As rx’d

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps

WOD Tuesday 12-08-2009

WARM-UP

BURGENER WARM-UP

WODComplete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Big Dawgs:
The only easy day is….. already over.
As Rx’d

The Porch:
Complete as many rounds in 20 minutes as you can of:
55 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Pack:
Complete as many rounds in 20 minutes as you can of:
45 pound Power snatch, 12 reps
10 Push ups

women 30#

Puppies:
Complete as many rounds in 15 minutes as you can of:
15-25 pound Power snatch, 12 reps
10 box or wall push ups

women 10-15#

Buttercups:
Complete as many rounds in 10 minutes as you can of:
PVC - 10 pound Snatches, 8 reps
6 box or wall push ups

women PVC -10#

WOD Monday 12-07-2009

WARM-UP
CFWU



WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Big Dawgs and Pack:
As Rx’d
This workout is self scaling.

Puppies:
I recommend:
You sub some beginner pull ups in here. If you can do a few standard full range pull ups, do those to failure and then add in some beginner Pull ups to keep going. If you cannot do any full range pull ups try this with beginner pull ups or if you have an assist machine or bands try the workout with that.

***Use as many sets each minute as needed = each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up. Post number of minutes completed to comments.

WOD 12-05-2009

Warm-up
CFWU

WOD
"Lumberjack 20" Memorial Workout

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.


On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. This workout is in honor these soldiers, one month after the murderous rampage.

WOD 12-4-09

Warm-Up

1k row

WOD

CrossFit Total

WOD Thursday 12-3-2009

Warm-up
CFWU

WOD

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Big Dawgs:
as rx’d
women 65

Porch:
Three rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

-or-

Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Pack:
Three rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 10 reps
Run 400 meters

or

Five rounds for time of:
55 pound Snatch, 3 reps
55 pound Overhead squat, 15 reps
Run 400 meters

Puppies:
Five rounds for time of:
35pound Snatch, 3 reps
35 pound Overhead squat, 10 reps
Run 400 meters

Buttercups:
Three rounds for time of:
15-25 pound Snatch, 3 reps
15-25 pound Overhead squat, 10 reps
Run 400 meters


Cash out
Foam roll/ Stretch

WOD Wednesday 12-2-2009

Warmup

CFWU

WOD

Four rounds, each for time of:
800 meter run.

or

row 4 x 500m

Rest as needed between efforts.

WOD Tuesday 12-10-2009

Warm-up
Run 400 m/ Row 500m

WOD

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Big Dawgs
as Rx’d

Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
35 Squats
35 Push-ups
35 Pull-ups
35 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups

or


50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups


Puppies:
10 Squats
10 Push-ups (Box/Bench/Chair push ups okay)
10 Pull-ups (Assisted or beginner pull ups okay)
10 Sit-ups
15 Squats
15 Push-ups (Box/Bench/Chair push ups okay)
15 Pull-ups (Assisted or beginner pull ups okay)
15 Sit-ups
20 Squats
20 Push-ups (Box/Bench/Chair push ups okay)
20 Pull-ups (Assisted or beginner pull ups okay)
20 Sit-ups

Buttercups:
5 Squats
5 Push-ups (Box/Bench/Chair push ups okay)
5 Pull-ups (Assisted or beginner pull ups okay)
5 Sit-ups
10 Squats
10 Push-ups (Box/Bench/Chair push ups okay)
10 Pull-ups (Assisted or beginner pull ups okay)
10 Sit-ups
15 Squats
15 Push-ups (Box/Bench/Chair push ups okay)
15 Pull-ups (Assisted or beginner pull ups okay)
15 Sit-ups

WOD Monday 11-30-09

CFWU

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Saturday 11-28-09 TEAM WOD

Warm-Up
R0W 1000m

TEAM WOD - for time:
50 double-unders
25 pull-ups
25 thrusters, 95lb (65lb)
25 wall ball, 20lb (14lb)
25 box jump, 24"
25 kb swings, 24kg (16kg)
25 pull-ups
50 double-unders

* Each athlete completes the number of reps indicated.

Friday November 27, 2009 WOD

CFWU

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Big Dawgs
As rx’d

Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Puppies:
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Buttercups:
20-15 and 10 rep rounds of:
Single unders
Sit-ups

If you cannot do double unders, sub tuck jumps.

Thursday November 26, 2009 WOD

CFWU

WOD

Back Squat 5-5-5-5-5 reps

Wednesday November 25, 2009 WOD

CFWU

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Big Dawgs:
as Rx’d
Women 1.5 pood
If you do not rings to do muscle ups use a 5/1 sub of pull ups and dips

The Porch:
Complete as many rounds in 20 minutes as you can of:

2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips

Pack:
Complete as many rounds in 15 minutes as you can of:

2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

Puppies:
Complete as many rounds in 12 minutes as you can of:

2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings
Women 8kg

Tuesday November 24, 2009 WOD

CFWU

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Big Dawgs:
As Rx’d


Pack:

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Puppies:

Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Buttercups:

Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

Monday November 23, 2009 WOD

CFWU

WOD

Deadlift 1-1-1-1-1-1-1 reps

Team WOD Saturday November 21, 2009

2 Person Team WOD

One Member of the Team will sprint 400 Meters while
The other Member of the Team is doing max reps of:

Clean: Men 115lb, Women 75lb
Push Ups
Wall Ball: Men 20/10, Women 16/8
Jumping Ring Dips

Repeat until BOTH Members have completed a 400m + each event…

For example: I run while Nicole Cleans, then Nicole runs while I Clean…Then I run while Nicole does Push-ups, then Nicole runs while I do Push-ups…Get It?

Friday November 20, 2009 WOD

CFWU

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Big Dawgs:
As Rx’d and for time.

women 75#

The Porch:
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster,12 reps
15 ft Rope Climb, 6 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents

women 75#


Pack:
85 pound Thruster, 15 reps
15 ft Rope Climb, 8 ascents
85 pound Thruster,12 reps
15 ft Rope Climb, 4 ascents
85 pound Thruster, 9 reps
15 ft Rope Climb, 2 ascents

Women 55#

Puppies:
35-55 pound Thruster, 12 reps
15 ft Rope Climb, 6 ascents
35-55 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents
35-55 pound Thruster, 6 reps
15 ft Rope Climb, 1 ascents


Buttercups:
pvc-15 pound Thruster, 12 reps
15 ft Rope Climb, 6 ascents
pvc-15 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents
pvc-15 pound Thruster, 6 reps
15 ft Rope Climb, 1 ascents

*You can sub beginner rope climbs if you are unable to climb a rope yet.

**If you do not have a rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15’, and standard substitution is 15 towel pulls. If you cannot do pull ups do jumping towel pull ups.

Thursday November 19, 2009 WOD

CFWU

WOD

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Big Dawgs and Pack:
As Rx’d

Puppies:
Two rounds for time of:
Walking lunge 25 meters
Sit-ups, 25 reps

or

Three rounds for time of:
Walking lunge 15 meters
Sit-ups, 15 reps

Wednesday November 18, 2009 WOD

CFWU

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Big Dawgs and Pack:
As Rxd

Puppies:
Cut the work in half!

Buttercups:
Do three rounds of work:

Subs:
Pull ups- Assisted or Beginner pull ups (not ring rows)
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!

Tuesday November 17, 2009 WOD

CFWU

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Big Dawgs-Pack-Puppies
If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.

If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 5 assisted pull ups using as little resistance as possible.

Monday November 16, 2009 WOD

CFWU

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Big Dawgs
as Rx’d

women - 65# (*)

The Porch:
Three rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

-or-

Five rounds for time of:
4 Muscle-ups
65 pound Sumo-deadlift high-pull, 21 reps

-or-

Five rounds for time of:
4 Muscle-ups
95 pound Sumo-deadlift high-pull, 15 reps

Pack:
Three rounds for time of:
7 Muscle-ups (progressions or substitutions okay)
65 pound Sumo-deadlift high-pull, 21 reps

women - 45#

Puppies:
Three rounds for time of:
4 Muscle-ups (progressions or substitutions okay)
10-25 pound Sumo-deadlift high-pull, 15 reps

Team WOD Saturday November 14, 2009

CFWU

Team WOD

“TEAM MURPH”

Run 1600 meters
100 Pull ups
200 Push ups
300 Squats
Run 1600 meters

Partition as necessary, team run must be done together.

Friday November 13, 2009 WOD

CFWU

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Big Dawgs:
as Rx’d

Pack:
For time:
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Puppies:
15 Hip-Back Extensions
Run 200 meters
12 Hip-Back Extensions
Run 200 meters
9 Hip-Back Extensions
Run 200 meters
6 Hip-Back Extensions
Run 200 meters
3 Hip-Back Extensions
Run 200 meters

Buttercups:
12 Hip-Back Extensions
Run 200 meters
9 Hip-Back Extensions
Run 200 meters
6 Hip-Back Extensions
Run 200 meters

Thursday November 12, 2009 WOD

CFWU

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Big Dawgs:
As Rx’d

women 95-105

The Porch:
Five rounds for time of:
115 pound Hang squat clean, 15 reps
30 Push-ups

or

Three rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

or

Five rounds for time of:
135 pound Hang squat clean, 10 reps
20 Push-ups

Pack:
Five rounds for time of:
95 pound Hang squat clean, 15 reps
20 Push-ups

women 65#

Puppies:
Three rounds for time of:
25-45 pound Hang squat clean, 10 reps
20 Push-ups or progressions

Buttercups:
Three rounds for time of:
pvc-15 pound Hang squat clean, 10 reps
15 Push-ups or progressions

Wednesday November 11, 2009 WOD

CFWU

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Tuesday November 10, 2009 WOD

CFWU

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Big Dawgs:
As Rx’d
Women 95#

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips

Monday November 9 2009 WOD

CFWU

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Big Dawgs:
As Rx’d

Women use 65#’s

Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)

We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise

Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.

12-9-6
Thrusters, 95/65#
21-15-9
Pull ups

If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:

15-12-9
thruster 95/65#
21-15-9
Pull ups

Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary


Cash out/

5x200 Sprint

Team WOD Saturday November 7, 2009

CFWU

TEAM WOD

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Friday Nov. 6th WOD

CFWU

Run 5k

Thursday Nov. 5th WOD

CFWU

AMRAP in 20 min

Row 250 meters

SDHP 95lbs, 21 reps

Pull-ups 15 reps

Wednesday November 4th WOD

CFWU

Thruster 1-1-1-1-1-1-1

Tues. Novemeber 3rd WOD

CFWU

30 Muscle-ups for time

If you can't do the muscle-ups do 120 pull-ups and 120 dips

Monday November 2nd WOD

CFWU

21-18-15-12-9-6-3

Power clean 95lbs

Sit-ups

Back Extensions

Saturday Oct. 31st. WOD

Warm Up

Row 1000


WOD

2-4 Person Teams

For time:

50 Tire Flips (share)

50 Pull-ups (each)

50 Tire Flips

50 Push-ups (each)

50 Tire Flips

50 Sit-ups (each)

50 Tire Flips

50 Burpees (each)

*Each person must complete all reps between tire flips before the team continues

Friday Oct. 30th WOD

CFWU

For time:

25 walking lunge steps

20 pull-ups

50 box jumps

20 double unders

25 ring dips

20 knees to elbows

30 kettlebell swings

30 situps

20 hang squat cleans

25 back extensions

30 wallball shots

3 rope climb ascents

Thursday Oct. 29th WOD

CFWU

Helen

3rd for time:

Run 400m

kettlebell swings, 21 reps

12 pullups

Wednesday Oct. 28th WOD

CFWU

Snatch 1-1-1-1-1-1-1

c/o

row 500m x 2

Tuesday Oct. 27th WOD

cfwu

amrap in 20min:

95lb Thruster, 5 reps

95lb Hang Powercleans, 7 reps

95lb SDHP, 10 reps

Monday Oct. 26th WOD

CFWU

"Angie"

for time:

100 pull ups

100 push ups

100 sit ups

100 squats

Friday Oct. 23rd WOD

CFWU

For time:

135 lb Squat clean, 10 reps

50 GHD Sit ups

Squat clean, 8 reps

40 GHD Sit ups

Squat clean, 6 reps

30 GHD Sit ups

Squat clean, 4 reps

20 GHD Sit ups

Squat clean, 2 reps

10 GHD Sit ups

Thursday Oct. 22nd WOD

CFWU

5 rds max reps of

body weight bench press

pull ups

body weight back squat

Wednesday Oct. 21st WOD

Warm up Row 500m

Deadlift 1-1-1-1-1-1-1

C/O

3 sets of 30 sit ups

Tuesday Oct. 20th WOD

Warm up row 500m

Shoulder press 1-1-1-1-1

push press 3-3-3-3-3

push jerk 5-5-5-5-5

Monday Oct. 19th WOD

CFWU

21-18-15-12-9-6-3

Handstand Push ups

Pull ups

Saturday Oct. 17th Team WOD

CFWU

WOD

As a team complete: (each teammate must do equal rowing and running)

Row 2000m & 150 Wall Balls (20lb and 14lb)
Run 1600m & 300 DLHP (53lb or 35lb)

CFWU

WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Cash Out
Row 250 x 4

Thursday Oct. 15th WOD

CFWU

WOD

"Daniel"
50 Pull ups
400m run
95lb Thrusters, 21 reps
800m run
95 lb Thrusters, 21 reps
400m run
50 Pull ups

Cash Out

25 GHD Situps/ 25 Back Extensions

Wednesday Oct. 14th WOD

CFWU

Front Squat

3-3-3-3-3

2 sets of 500m row

Tuesday Oct. 13th WOD

CFWU

"Annie"

50-40-30-20 and 10 rep rounds of:

Double unders

sit-ups

Monday Oct. 12th WOD

CFWU

"Diane"

21-15-9

225lb deadlift

handstand push-ups

WOD Saturday October 10 2009

3000m ROW

100x Thrusters M #135/ F #95

Movement standards:

* Starting position from clean
* Full squat hip bellow parallel
* Full extension of the legs and knees on the top with locked elbows, head through the arms. The judge needs to see at least partial ear.
* The bar can be dropped and reset through clean for next rep

300x American Kettlebell Swing M #1.5 pood/ F #1 pood

Movement Standards:

* The kettlebell has to reach over the head with locked elbows done by powerful hip drive
* Full extension of knees, hip, and arms
* Head through the arms

FORMAT:

A TEAM OF THREE ATHLETES WORKING AT THE SAME TIME (AT LEAST 1 FEMALE and 1 MALE)

1 ATHLETE WORKING AT ONE STATION, AFTER A MINUTE ALL ATHLETES WILL ROTATE TO THE NEXT EXERCISE.

2 JUDGES WILL BE ASSIGNED FOR EACH TEAM (one counting thrusters, other KB swing).

MAX TIME ALLOWED TO FINISH ALL REPS and METERS IS 20 MINUTES.

WHEN REPS OR METERS FOR THRUSTERS, SWINGS OR ROW ARE FINISHED, THAT STATION WILL BE A REST STATION.

TIME IS CALLED WHEN ALL REPS AND METERS ARE COMPLETE.

SCALING IS ALLOWED.

Friday Oct. 9th WOD

CFWU

"Barbara"

5 rds

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Thursday Oct. 8th

CFWU

push jerk 3-3-3-3-3

c/o

4 sets 250m row

Wednesday Oct. 7th WOD

CFWU

4 rounds

100 ft walking lunge, carrying 30 lb dumbbells

24 inch box jump, 30 reps

30 lb weighted pull-ups, 20 reps

Tuesday Oct. 6th WOD

cfwu

6rds

run 400 m

25 burpees

c/o stretch

Monday Oct. 5th WOD

cfwu

clean and jerk 1-1-1-1-1-1-1

row 500m

Saturday Oct. 3rd TEAM WOD

Warmup

400m row

Teams of 2

2 rds

200m sprint

wallballs

airsquats

pushups

box jumps

ball slams

While one sprints the other is doing one of the other exercise till the sprinter gets back then they switch.

Friday Oct. 2nd WOD

CFWU

Run 5k

Thursday Oct. 1st WOD

CFWU

"Elizabeth"

21-15-9

Clean 135 lb

Ring dips

c/o

stretch

Wednesday Sept. 30th WOD

CFWU

Weighted pull-ups 1-1-1-1-1-1-1

c/o

stretch

Tuesday Sept. 29th WOD

CFWU

5rds

95 lb Power snatch, 15 reps

Run 400m

c/o

50 situps

Monday Sept. 28th WOD

CFWU

Overhead Squat 3-3-3-3-3

c/o

stretch

WOD Saturday September 26 2009

Warm-up

Row 3 minutes 2 slow 1 sprint

21-18-15-12-9-6-3

Squat

clapping push-ups

Dips


WOD
Teams of 2

Both team members run. Task begins when both complete run and the task can be divided.

Run 400

100 Box Jumps

Run 400

100 Med-ball Cleans

Run 400

100 Sit-ups

Run 400

100 Burpees

Run 400

Friday Sept. 25th WOD

CFWU

"Nate"

AMRAP 20min

2 muscle-ups

4 handstand push-ups

8 kettlebell swings

c/o

30 GHD sit-ups

Thursday Sept. 24th WOD

CFWU

AMRAP 20 min

95 lb Thrusters, 5 reps

95 lb Hang Powercleans, 7 reps

95 SDHP, 10 reps

c/o

30 ghd sit-ups

Wednesday Sept. 23rd WOD

CFWU

"Cindy"

AMRAP 20 min

5 Pull-ups

10 push-ups

15 squats

OR

"Mary"

AMRAP 20 min

5 Handstand Push-ups

10 One legged squats alternating

15 Pull-ups

c/o

stretch

Tuesday Sept. 22nd WOD

CFWU

Hang power clean 1-1-1-1-1-1-1 reps

c/0

30 double unders

Monday Sept. 21st WOD

W/up 500m Run

Walking Lunge 100 ft

21 Pull-ups

21 Sit-ups

Walking Lunge 100 ft

18 Pull-ups

18 Sit-ups

Walking Lunge 100 ft

15 Pull-ups

15 Sit-ups

Walking Lunge 100 ft

12 Pull-ups

12 Sit-ups

Walking Lunge 100 ft

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft

6 Pull-ups

6 Sit-ups

c/o

stretch

Saturday Sept. 19th Team WOD

"Miracle in Paradise"

Teams of Four.

4000m Row (500M at a time per team member x2)

200 Burpees (25 Burpees at a time per team member x2)

160 Pull ups (20 Pullups at a time per team member x2)

120 Wall Balls (15 Wall Balls at a time per team member x2)

4000M Row (500M at a time per team member x2)

It's all about teamwork. Only one person from each team an be conducting their portion of the exercise at a time.

Friday Sept. 18th WOD

CFWU

"KAREN"

150 Wallballs

Thursday Sept. 17th WOD

CFWU

Push Press

1-1-1-1-1-1-1

C/O

Stretch

Wednesday Sept 16th WOD

CFWU

Double under for 2 min

Sit up for 2 min

Double under for 90 sec

Sit ups for 90 sec

Double under for 1 min

Sit ups for 1 min

Double under for 30 sec

Sit up for 30 sec

c/o

800m run

Tuesday Sept. 15th WOD

w/up

30 double unders

25 situps

"Ryan"

5 rds for time of:

7 muscle ups

21 burpees

c/o

stretch

Monday Sept 14th WOD

w/up 3rds

20 situps

20 back ext.

Front Squat 1-1-1-1-1-1-1 reps

c/o

400m run

Tuesday Sept. 15th WOD

Friday Sept. 11th WOD

W/Up 2rds

10 pushups

30 jumprope

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench Press: body weight

Clean 3/4 body weight

Set up three bars and storm through for time

c/o

50 situps

Thursday Sept. 10th WOD

CFWU

Wod 4rds

800m run

rest as needed btwn efforts

c/0

stretch

Wednesday Sept 9th WOD

W/Up

Run 800m

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest btwn exercises.

post total reps from all 32 intervals

c/o

stretch

Tuesday Sept 8th WOD

W/up

Row 500m

WOD

Deadlift 5-5-5-5-5 reps

c/o

30 ghd situps

20 double unders

Monday Sept 7 WOD

W/up
cfwu


WOD

3rds
21 Pullup
15ft rope climb 3 ascents
row 500m

Saturday Sept 5th Team WOD

warmup 2rds

15 situps

15 back ext

"Team Murph"

teams of 2

1 mile run (alternating every 400m)

100 pullups

200 pushups

300squats

1 mile run (alternating every 400m)

Each team takes turns running w/ their team mate. One person running at a time. And one person at a time doing reps.

Thursday Sept. 10th WOD

Wednesday Sept 9th WOD

WOD Friday Sept. 4th

w/up
2rds
10 pushups
10 situps
10 squat cleans


WOD

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Cash Out

25 KTE

WOD Thursday Sept. 3rd

w/up

Run 800m

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

c/o

20 double unders

WOD Wednesday Sept. 2nd

warm up

cfwu

"J.T."

Big Dawgs:
as RX’d

The Porch:
15-12-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Pack:
21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that)
Bar dips
Push ups

Puppies:
15-12-9
Dumbbell shoulder press
Bench dips/jumping ring dips
Push ups

Tuesday September 1st

W/up>Run

800

WOD

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

WOD Monday August 31

Warm-Up

2 Rounds CFWU

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Cash Out

50 Flutter kicks

WOD Saturday August 29

Warm Up

2 rounds CFWU

TEAM WOD

2-person team WOD. Complete tasks in any order- WITH THE EXCEPTION OF THE 400m RUN- DO THAT LAST. For time:

800m Overhead Run, 25/10lb (1 object per each team. Use a bumper plate, metal plate, Med ball, or Dumbell. You may SET the object down to rest, BUT if either teammate drops it…5 Burpee penalty on the spot)

150 Mountain Climbers R/L=1 (one person works @ a time)

30 SDHP (one person works @ a time)

100 Broad Jumps (one person works @ a time)

Run 400m (time stops once both team members cross the finish line)

Cash Out


Drink Water / Stretch!

WOD Friday August 28

Warm Up

800m Jog




WOD

Deadlift 3-2-2-2-1-1-1-1-1 reps



Cash Out

25 Kness To elbows

WOD Thursday August 27

Warm Up
10 Power cleans
10 Push Press

WOD

For time:
30 Muscle-ups

Cash Out

Row 500 M

WOD Wednesday August 26

Warm Up

3rds

10 Med Ball cleans

10 pullup


WOD

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Cash Out

Stretch

WOD Tuesday August 25

Warm Up
2 rounds
15 burpees

25 Flutter kicks

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Cash Out

3-3-3-3-3 Push Jerk

WOD Monday August 24

Warm Up:

2 rounds CFWU

WOD

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Cash Out:

800m Run

Today's WOD

WOD Saturday August 22

Warm Up
25 PVC overhead squats
25 pull ups
500m row

WOD
Teams of 2
800m Dynamax ball run
-100 jumps over ball
-100 push ups
-100 air squats
-100 sit ups
-100 Dynamax ball cleans
-100 Dynamax ball throw / catch (50 each)
800m Dynamax ball run

*select appropriate med ball weight
*run as a team - one team member must carry the med ball during the run. can take turns carrying ball
*exercises - only one team member working at a time/ can split the reps any way you want
*med ball throw / catch - stand approx 8-10' away from each other. one person throws a chest pass, other person catches. 50 throws each person.

WOD Friday August 21

Warm-Up
Press-Push Press-Push Jerk 5x5

WOD
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

or

Benchmark from the board ( Coaches choice)



Cash Out

50 Flutter Kicks

WOD Thursday 20 August

Warm UP
row 500m

Dumbell snatch Practise



WOD

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Cash out:

25 Kness to elbows

WOD Wednesday August 19

Warm Up
2x
15 walking lunges
5 Burpees

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Cash Out
2x400m

WOD Tuesday August 18

Warm Up
2x
15 ring dips
20 Squats

WOD
Squat Clean 1-1-1-1-1-1-1


Cash out
800m Run

WOD Monday August 17

Warm up

Squat clean practise

WOD

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

or team workout

Run 400m
Row ( for calories)
Burpess for reps
3 rounds

non-winners owe 25 Knees to elbows


Cash out

25 meter bear crawl

WOD Saturday August 15

10 pull ups
10 push ups
strectch

partner WOD

400meter
dumbell thrusters
400 meter
kettlebell swings
400 meter
burpees
400 meter
knees to elbows

(while one partner is on the 400 meter run, the other is doing the exercise and counting their reps, when the partner gets back from the run they take over the exercise while the other partner runs- 1 point for each rep on every exercise)
partners with the most points wins!

Non-winners owe 50 sit ups

WOD Friday August 14

buy in...
10 turkish get ups alternating

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips


cash out...
20 double unders

Fran- Thursday August 13

buy in...
snatch practice

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

cash out...
300 meter row

WOD - Wednesday, August 12

CFWU

WOD
Deadlift 1-1-1-1-1-1-1 reps

cash out...
10 handstand push ups

WOD - Tuesday, August 11

buy in...
handstand practice

wod
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

cash out...
1 mile run

WOD - Monday August 10

Buy in...
2X
25 meter high knees
25 meter high skips
10 pushups

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

cash out....
20 GHD sit ups

WOD - Saturday August 8

3's a crowd

Team Workout (3 Athletes Per Team)

5 Rounds for Team Reps
(1 Round = all athletes completing 30 sec. of work on each exercise)

30 sec Thrusters (75)(55)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
30 sec Sumo Deadlift High Pull (SDHP) KB (53)(35)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
30 sec Overhead Squat (OHS) Dynamax Ball (20)(14)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
1.5 minutes of rest (5 Push-Up Buy-in for next exercise must be completed during this time)

Explanation: Each athlete will work for 30 seconds then move to the next station during 30 sec of rest. However, 5 push-ups must be performed during the rest period prior to the start of the next exercise. There will be a 1.5 minute break between rounds

Each team will have a captain responsible for keeping track of score. 1 Rep = 1 Point (no points for push-ups

WOD -Friday, August 7

buy in...
2 rounds
10 cleans
10 pull ups

WOD
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

cash out....
2 rope climbs

WOD - Thursday, August 6

buy in...40 burpees

WOD
Back Squat 5-5-5-5-5 reps

cash out...

400 m backwards

WOD - Wednesday, August 5

buy in...
800 m run

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips in any order

cash out....
20 double unders

WOD - Tuesday, August 4

buy in...
2X
10 burpees
10 sit ups
10 push ups

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

cash out....
water

WOD - Monday, August 3

buy in...
muscle up practice

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups

cash out...

50 lunges

WOD - Sunday, August 2

Rest Day

WOD -Saturday, August 1

buy in...
CFWU

WOD

For time, you will run with your partner for both runs, then split the burpees, wall-balls and lunges between the 2 of you, one person works at a time for these.

800 meter run

100 burpees

100 wall-balls

200 walking lunges

800 meter run

WOD -Friday, July 31

buy in...
2X
30 second handstand hold
10 practice snatch


WOD
21-15-9 reps of:
Clean 135 pounds
Ring dips

cash out...
iron cross stretch 2X

WOD - Thursday, July 30

buy in...
practice ring dips 15
2x
10 OH squats
5 burpees

WOD
Thruster 1-1-1-1-1-1-1 reps



cash out....

3X 200m sprint

WOD - Wednesday, July 29

buy in...
3rounds
10 pull ups
10 cleans

WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

cash out...

400 meter run

WOD - Tuesday, July 28

Buy in...
2 rounds
100m forward
100m backwards
25m bear crawls


WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

cash out...
20 knees to elbows

WOD - Monday, July 27

Gotta Love Mondays!


buy in....
2 rounds
10 turkish get ups
10 kness to elbows
5 burpees

WOD Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

cash out....
4x30 second plank holds

WOD - Sunday, July 26

Rest Day

WOD -Saturday, July 25

buy in…
200m backwards run
2 rounds
10 pullups
10 burpees



Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD -Friday, July 24

buy in…
500 meter row

practice kettle bell clean and press

wod
3 Rounds For Time:


Run 800m
50 KB Swings (53)
50 Double Unders
50 Box Jumps (24)

scaled:25 reps

WOD - Thursday, July 23

buy in…
Warm up
3 rounds
10 pullups
200 m run

3 rounds
5 practice front squats

wod
21-15-9
squat cleans
Kness to elbows

Finish
75 sit ups

WOD - Wednesday, July 22

Buy in….
3 rounds
10 back extensions
10 ring dips
10 burpees


wod
5 rounds
400 m run
10-15 OH squats

finish
100m broad jumps
100m sprint

WOD - Tuesday, July 21

Buy in….
3rounds
30 seconds of handstands
10 burpees
10 OH squats

WOD
For time
150 wall ball shots


finish 800 m run

WOD-Monday July 20-2009

Warm Up
Muscle up practice 10 minutes

find 5 Rep max for press and back squat

4 rounds

5 Back Squats
10 Pull-Ups
5 Press

Stage two bars, partner up as needed. Minimize the transitions.

WOD - Sunday, July 19

Rest Day

WOD - Saturday, July 18

5 Rounds for Time of:

10 KB Swings
10 Dead Lifts
10 V-Ups
10 Wall Balls

WOD - Friday, July 17

EVA

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Noobs

Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups

Please do not sub Jumping pull ups.

WOD - Thursday, July 16

1000m Row
21 Thrusters
15 Pull-ups

750m Row
18 Thrusters
12 Pull-ups

500m Row
15 Thrusters
9 Pull-ups

WOD - Wedneday, July 15

3 Rounds for Time of:
Row 500m
20 Pull-ups
10 Clean & Jerks
20 Push-ups

WOD - Tuesday, July 14

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

(buttercup=400/200)

WOD - Monday, July 13

"Rowing Murph"

1000m Row
12 rds of Cindy (5 Pull-ups; 10 Push-ups; 15 Squats)
1000m Row

WOD - Sunday, July 12

Rest Day

WOD - Saturday, July 11

Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

From the 2009 CF Games :D

WOD - Friday, July 10

Thruster 3-2-2-2-1-1-1-1-1 reps

WOD - Thursday, July 9

For time:

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

WOD - Wedneday, July 8

Back Squat
5x5x5x5x5

WOD - Tuesday, July 7

AMRAP 15 minutes
30 KB Swings
20 Box Jumps
10 Push-ups

WOD - Monday, July 6

4 rounds for time of:

50 squats
25 pushups
10 burpees

WOD - Sunday, July 5

Rest Day

WOD - Saturday, July 4

Run 5 K

WOD - Friday, July 3

Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips

Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension.

SQUAT!!!!

Need I say more!! SQUATS AND MILK!!!!!

WOD - Thursday, July 2

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

WOD - Wednesday, 7.1.09

For time:
Run 800 meters
100 Sit-ups
100 Back extensions
Run 800 meters

WOD - Tuesday, 6.30.09

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

WOD - Monday, 6.29.09

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD - Sunday, 6.28.09

Rest Day

WOD - Saturday, 6.27.09

Front Squat 3-3-3-3-3-3-3 reps

WOD - Friday, 6.26.09

Five rounds for time of:
25 Wall ball shots, 20 pound ball
7 Muscle-ups

WOD - Thursday, 6.25.09

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

WOD - Wednesday, 6.24.09

Deadlift 1-1-1-1-1-1-1 reps

WOD - Tuesday, 6.23.09

Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps

WOD - Monday, 6.22.09

21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups

WOD - Sunday, 6.21.09

Rest Day

WOD - Saturday, 6.20.09

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans,35 pound dumbells
25 Back extensions
30 Wall ball shots,20 pound ball

WOD - Friday, 6.19.09

Overhead squat 3-3-3-3-3-3-3 reps

WOD - Thursday, 6.18.09

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of "rotate", the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.

WOD 6-17-09

Snatch 1-1-1-1-1-1-1 reps

WOD 6-16-09

Run / Row 5k

WOD 6-15-09

For time:50 Muscle-ups

WOD 6-13-09

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

WOD 6-12-09

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

WOD 6-11-09

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

6-10-09 WOD

Warm-up
800m Walk / 400 m Jog
Burgener Warm-up

WOD

Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1

21-15-9

Pullups/ ring rows

GHD / Abmat sit-ups

WOD - Saturday, May 30

Warm-Up:
15 Iron Cross
15 Squats
15 Supermans
15 Sit Ups
15 Pull Ups
15 Push Ups

Work-Out:
5/3 Rounds:
400/200m Run
30/15 Box Jumps
30/15 Wall Balls