Thursday, March 31, 2011

WOD - 20110401

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Compare to Main Site 20110318.  Post time to comments

WOD -20110331

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

Sorry for the late post. Log rounds/reps to comments

Tuesday, March 29, 2011

WOD - 20110330



Post weights to comments...i will plan on Sunday for the next CF Games Open WOD.


WOD - 20110329

Rest Day!

Sunday, March 27, 2011

WOD - 20110328

"CrossFit Total"

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

Post weights to comments.  Compare to 20110207.

Saturday, March 26, 2011

WOD - 20110327


Run 1 mile (1600m or two laps around the block)
155 pound Clean and jerk, 21 reps (women use 95lb)
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Compare to Main Site WOD 20110326

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Post time to comments...Tony left town, i hope you guys have someone left to get in the gym :-)

Friday, March 25, 2011

WOD - 20110326

21-15-9 reps of:

225 pound Deadlift
135 pound Overhead squat

Scale to 155/95 for women or less if need be.  Compare to main site WOD for time to comments.

WOD - 20110325

Rest Day!

Wednesday, March 23, 2011

WOD - 20110324

Run 10k

Why not meet at the HQ and run the perimeter??  Compare to Main Site.  Post time to comments

Tuesday, March 22, 2011

WOD - 20110323

Three Rounds for Time -

Run 800m
10 Cleans (135lb/95lb)
10 L Pull Ups

Post time to comments

Monday, March 21, 2011

WOD - 20110322

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Compare to the CF Mainsite WOD 110317

Post loads to comments

WOD - 20110321

Rest Day

Saturday, March 19, 2011

WOD - 20110320

Five Rounds for Time -

Run 400m
10 Push Press (135lb/95lb)
10 Clapping Push Ups
10 Squats
10 Box Jumps (24"/20")

Good luck and well done on the Open WOD.  Remember to log in and post your scores for validation...3, 2, 1, GO!

Post time to comments

Friday, March 18, 2011

WOD - 20110319

CrossFit Games Open WOD 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55

This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

If you intend on entering the Open, please make sure Paul knows and can get you scheduled.  Thanks and good luck.

Thursday, March 17, 2011

WOD - 20110318

Run 5km

Post time to comments

Wednesday, March 16, 2011

WOD - 20110317

Rest Day

Tuesday, March 15, 2011

WOD - 20110316

Tabata intervals

8 rounds of each exercise before rotation. Every rep counts.

Air Squats
Sumo Deadlift High Pulls (75#/55#)
Push Press (75#/55#)

Partner Up to count

Post total reps to comments

Games start tomorrow, first WOD is posted on the main site tonight. 

It will be the CFM official WOD on sometime between Friday and Sunday.

Monday, March 14, 2011

WOD - 20110315

Behind the neck Jerk


Compare to main site WOD 20110314.

Followed by

6 minute AMRAP

10 push ups
15 Squats
20 double unders

No pictures, posting on the road.

Post weights and rounds/reps to comments

Sunday, March 13, 2011

WOD - 20110314

Seven rounds for time of:

10 Wallball shots, 20/14 pound ball

10 Pull-ups

Compare to CF Mainsite 13 Mar.  Could probably meet at the Hardstand, but it's up to you guys...good luck. 

Post times to comments.

No W2's until after the Open Sectionals.

Saturday, March 12, 2011

WOD - 20110313

Rest Day!

Starting tomorrow, i will post the WOD by 1700 each day (for the next day) so you have a chance to figure out where/who/when to meet up and do it.  I will be gone for a little over a month so you'll have to play it by ear each day.  Good luck, stick with it, and take care of each other!

Friday, March 11, 2011

WOD - 20110312

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.

Followed by -

AMRAP in 5 minutes

5 Power Cleans (95lbs/65lbs)
10 Lateral jumps over the bar

Meet at CFMHQ at number of rounds/reps to comments.

Thursday, March 10, 2011

WOD - 20110311


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

Meet at CFMHQ, warmed up and ready to run at 0610.  Post time to comments.

W2E - Run 5km

Wednesday, March 9, 2011

WOD - 20110310

Front Squats

Five sets of bodyweight front squats til failure.  Complete as many reps as you can for each set, resting as needed between efforts.

Meet at CFMHQ, warmed up and ready to squat at 0610.

Post weight and reps per set to comments.

W2S - DE Box Squat 10x2 @70% 1RM

WOD - 20110309

Rest Day!

Monday, March 7, 2011

WOD - 20110308

Five Rounds for Time -

5 Cleans (135lbs/95lbs)

10 Pull Ups

W2S - ME Jerk

Warm up and be ready to start at 0620 at CFMHQ...i won't be there until 0620, sorry.  The WOD won't take long though so we should still be out before 7.

Post time to comments

Sunday, March 6, 2011

WOD - 20110307

AMRAP in 20 Minutes of -
10 Box Jumps (24"/20")
5 Push Ups
20 Squats
5 Push Ups
30 Double Unders
5 Push Ups

W2S - ME Rack Pull Deadlift

Meet at CFMQ, warmed up and ready for AMRAP at 0610.  Post rounds/reps to comments.

Saturday, March 5, 2011

WOD - 20110306

Box Squat

Dynamic effort box squats, 10 sets of 2 reps at 65% of your 1RM box squat.

Followed by -

Run 800m
21 Deadlifts (225lb/135lb)
21 Toes to Bar

Run 800m
15 Deadlifts
15 Toes to Bar

Run 800m
9 Deadlifts
9 Toes to Bar

Meet at CFMHQ at 1600.  Post weights and time to comments

WOD - 20110305

Rest Day

Thursday, March 3, 2011

WOD - 20110304

AMRAP in 60 Seconds

Push Ups

Rest 3 minutes

AMRAP in 60 Seconds

Sit Ups

Rest 3 minutes

Run 2.5km

Meet at the TRACK at 0600.

Post results to comments

Wednesday, March 2, 2011

WOD - 20110303

Clean and Jerk

Spend 20 minutes practicing the clean and jerk...this isn't about weight, it's about form.
 Followed by -

AMRAP in 9 minutes of
20 Wallball
20 AbMat Sit Ups

W2E - Tabata Rowing

3 rounds w/4 minutes rest between

Meet at CFMHQ, warmed up and ready to go at 0610. 

Post lessons learned from c&j and rounds/reps to comments.

Tuesday, March 1, 2011

WOD - 20110302

What Great Back Position!

For Time -
400m Run
10 Squats
50 Double Unders
400m Run
20 Squats
40 Double Unders
400m Run
30 Squats
30 Double Unders
400m Run
40 Squats
20 Double Unders
400m Run
50 Squats
10 Double Unders

Meet at CFMHQ, warmed up and ready to run at 0615

W2S - ME Floor Press

March Warm Up is 3 Rounds of

10-20 Chest to Bar Pull Ups
10-20 Ring Dips
10-20 GHD Sit Ups
10-20 Back Extensions
10-20 Overhead Squats (PVC)

Post time to comments

WOD - 20110301

Rest Day!