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Daily WOD

5
Jan

1.6.10 WEDNESDAY Strength:  Deadlift  3…3…3…3…3 Skill:  Single arm CnJ Auxiliary:  30…20…10  GH Sit Ups/ GH Back Extension Metcon: "GET TO THE CHOPPA!!" 15 Left Arm CnJ… 95...
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4
Jan

1.5.10 TUESDAY Strength:  Hang Cleans 6…5…4…3…2…1 Skill:  Thrusters Auxiliary:  2K Row Metcon: "SUFFOCATION" 100 Thrusters 80/45 pounds At the top of every minute perform 3...
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3
Jan

1.4.10 MONDAY Strength:  Front Squats  5…5…5…5…5…5…5 Auxiliary:  3K Run Metcon: "BARBARA" 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air...
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1
Jan

1.2.10 SATURDAY Strength:  Clean n Press 3…3…3…3…3…3 Skill:  HSPU's (handstand push ups) Metcon: 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 of: 2 pood… KB Swings/ HSPU's For Time Auxiliary:  100 GH...
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30
Dec

12.31.09 THURSDAY Strength:  DB Bench Press 8…8…8…8…8 Skill:  OHS (overhead squats) Metcon (Metabolic Concentration): "HAPPY NEW YEAR 2010" 5 Rounds for time of: 20 Pull Ups/...
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29
Dec

12.30.09 WEDNESDAY Strength:  Weighted Dips 5…5…5…5…5 then SDLHP 5…5…5…5…5 Skill:  Ring Dips then "Cuddle Kitty" 21…15…9 of: Pull Ups/ "Kitten-puppy-babybunnies" 95 pounds   Post time and...
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27
Dec

12.28.09 MONDAY "Tabata Barbells" 1)  Tabata Deadlift 1 1/4 Bodyweight Rest 3 minutes 2) Tabata Hang Clean 3/4 Bodyweight (Squat catch the bar) Rest 3...
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25
Dec

12.26.09 SATURDAY   Strength:  Deadlift  3…3…3…3…3…3 Backsquat  3…3…3…3…3…3 Pull Ups  5…4…3…2…1   Skill:  Double Unders   Auxiliary:  GH Sit Ups/ Sit Ups   12/24…10/20…8/16…6/12…3/6
23
Dec

12.24.09 THURSDAY "X-MAS EVE" 100 Sit Ups 100 Push Ups 100 Air Squats 100 Burpees For Time X-mas Pukie Note:  Happy holidays everyone!  I'm looking...
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22
Dec

12.23.09 WEDNESDAY 15/1…14/2…13/3…12/4…11/5 of: SDLHP… 115 pounds/ Push Press… 115 pounds 21 Pull Ups 10/6…9/7…8/8…7/9…6/10 of: SDLHP… 115 pounds/ Push Press… 115 pounds 15 Pull...
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21
Dec

12.22.09 TUESDAY 15…10…5 155 pound Squat Clean/ Ring Dips For Time  Ahhh… That'd be nice  Post time and load to comments Skill:  Handstands Auxiliary:  5K...
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20
Dec

12.21.09 MONDAY "HELL MINUTE" AMRAP (as many reps as possible) in 1 minute of: 1. BW Bench Press/ 2. Sit Ups/ 3. Air Squats/ 4. Pull Ups/...
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19
Dec

12.20.09 SUNDAY "SHOVEL SNOW" AMRAP 24 hours Begin with your own sidewalk, driveway or front stoop.  Shovel as much of somebody else's property as possible!  Shoveling...
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18
Dec

12.19.09 SATURDAY "LOWER-BODY GRINDER" 3 Rounds for time: 20 Walking Lunges… 25 pounds 20 Front Squats… 95 pounds 20 Box Jumps… 30" Box 20 DB...
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17
Dec

12.18.09 FRIDAY REST DAY Note:  Use these rest days to make up any missed WOD's.  I will be availiable at 7pm for anyone who wants to work on...
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16
Dec

12.17.09 THURSDAY "BLITZ" AMRAP 3min couplet of: 3 Snatches… 115 pounds/ 3 Burpees Recover 5min AMRAP 3min couplet of: 2 Hang Cleans… 115 pounds/ 2 Push...
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15
Dec

12.16.09 WEDNESDAY "ARMSTRONG" 1 Mile Bike 30reps… HSPU's/ Pull Ups/ Push Ups 1 Mile Bike 20reps… HSPU's/ Pull Ups/ Push Ups 1 Mile Bike 10reps… HSPU's/ Pull...
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14
Dec

12.15.09 TUESDAY "Kiss Arse" AMRAP (As Many Rounds As Possible) in 20min of: 5 Burpee Box Jumps… 20" Box 7 CnJ… 95 pounds 9 Double Unders Post rounds...
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13
Dec

12.14.09 MONDAY "HELEN" 3 Rounds for time of: 400m Run 1.5 pood KB Swing… 21 reps Pull Ups… 12 reps Brian and Tim Deadlift for "The...
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12
Dec

12.13.09 SUNDAY REST DAY Nate and Steve after "Lumberjack 20" 12.12.09 Note:  I'm thinking about moving Friday's class time to Saturday 4pm for a bit. ...
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11
Dec

12.12.09 SATURDAY "Lumberjack 20" 20 Deadlifts… 275 pounds 400m Run 20 KB Swings… 2 pood 400m Run 20 OHS (Overhead Squats)… 115 pounds 400m Run...
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10
Dec

12.11.09 FRIDAY "REST DAY" Class is moved to Satuday 4pm Its going to be a Doozy! Hint:   Note:  Make sure you rest plenty today...
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8
Dec

12.9.09 WEDNESDAY "CFT" CrossFit Total 3 attempts to reach max of: Shoulder Press/ Back Squat/ Deadlift 5 minute rest between efforts score= addition of all...
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7
Dec

12.8.09 TUESDAY "RANDY" 75 Snatches… 75 pounds For Time     Jeff finishes "Eva" with some awards Post time and load to comments Strength:  Bench...
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6
Dec

12.7.09 MONDAY "Kick in the Jibblies" 10…9…8…7 Wall Balls 20 pounds/ SDLHPs (sumo deadlift high pulls) 135 pounds/ Burpees 400m Run 6…5…4…3…2…1 WBs 20 pounds/...
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5
Dec

12.6.09 SUNDAY "BRIAN'S RUN" 5 MILE RUN (start at Gay and High St. 1pm) (FOR CHARITY) www.briansrun.org We are doing a sponsorship for Brian's Run...
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4
Dec

12.5.09 SATURDAY Thrusters 5…5…5…5…5…5…5 Take 4-5 min rest between sets, gradually move up in weight until you get your 5rep max. then, 2 rounds of 21…15…9...
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3
Dec

12.4.09 FRIDAY "THE 300" 25 Pull Ups 50 Deadlifts… 135/65 pounds 50 Push Ups 50 Box Jumps… 20" box 50 Floor Wipers… 135/45 pounds 50...
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2
Dec

12.3.09 THURSDAY REST DAY Strength:  Dips 3…3…3…3…3…3…3…3 Skill:  Double Unders Auxiliary:  5K  Post load of dips and time in 5K to comments Note:  Brian's Run...
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