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.