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