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)