Saturday, April 30, 2011

WOD - 20110501

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

We'll meet at CFMHQ at 1600.Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Friday, April 29, 2011

WOD - 20110430

Rest Day

Thursday, April 28, 2011

WOD - 20110429

As Many Rounds As Possible in 30 Minutes

Run 800m
5 Muscle Ups

Substitution for MU's is 15 Ring Pull Ups and 15 Ring Dips or 20 Pull Ups and 20 Push Ups

Post rounds/reps to comments

Wednesday, April 27, 2011

WOD - 20110428

Five Rounds for Time -

10 Cleans (Squat) 135/95
10 Burpees
10 Pull Ups
10 Burpees

Post time to comments.  Good Luck!

Tuesday, April 26, 2011

WOD - 20111427



Paul has the stick, good luck to all!

Sorry there's no picture :-(

Monday, April 25, 2011

WOD - 20110426

Rest day!

Sunday, April 24, 2011

WOD - 20110425

1RM Clean

Take 30 minutes to find your best clean...yes, that's a squat clean.

Followed by -

AMRAP in six minutes
10 Burpees
20 Double Unders

Meet at CFMHQ at 0600. Post weights and rounds/reps to comments.

Saturday, April 23, 2011

WOD - 20110424

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Meet at CFMHQ at 1700.  If that doesn't work for someone, let me know and i'll try to work around your schedule.

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Friday, April 22, 2011

WOD - 20110423

"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.

Meet at CFMHQ at 0900.  Post total reps from all 32 intervals to comments.

WOD - 20110422

Rest Day!

Wednesday, April 20, 2011

WOD - 20110421

1RM Overhead Squat

Take 30 minutes to find your OHS 1RM.

Followed by -

AMRAP in Four minutes of
10 Push Ups
20 Squats

Meet at CFHQ at 0600, post weight and rounds/reps to comments.  Rest day on Friday, regular WOD on Saturday (i won't be there though), and CrossFit Open WOD 11.5 on Sunday at 1600.  If that's not gonna work, please let me know

Tuesday, April 19, 2011

WOD - 20110420

Five Rounds for Time -

Run 400m
Rest as needed in between sprints

Meet at CFMHQ at 0600.  Post times to comments. 

Games WOD will be Sunday afternoon this week.  If you need to do it a different time, please let me know. 

Saturday I will be out of town.

Monday, April 18, 2011

WOD - 20110419


Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Meet at CFMHQ at 0600.  Post time of each round to comments.

Sunday, April 17, 2011

WOD - 20110418

Rest Day!

Saturday, April 16, 2011

WOD - 20110417


Five sets of three reps of as heavy as you can go...should be over 90% of your 1RM.

Followed by -

300 Double Unders for time

Post weights and time to comments.

If you need to make up the 11.4 WOD, you can do it intead of this workout.  Meet at CFMHQ at 1600.

Friday, April 15, 2011

WOD - 20110416

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Meet at CFMHQ at 0900...i'll stay as long as need be to get everyone done.  If you can't make it at this time, please message me and we'll set something up.

Post rounds/reps to comments.

Thursday, April 14, 2011

WOD - 20110415

Run 5km

The base run is at 1530, get out there and do it.  No class in the morning.  Post time to comments.

Wednesday, April 13, 2011

WOD - 20110414

Rest Day!

Tuesday, April 12, 2011

WOD - 20110413

Three Rounds for Time -

Run 100m
5 Deadlifts (315/185)
10 Pull Ups
20 Sit Ups
30 Back Extensions

Meet at 0600 at CFMHQ, post time to comments.

Monday, April 11, 2011

WOD - 20110412


Max effort jerk.  Can be any form of jerk to heaviest single rep then repeat a minimum of four times at at least 90% of that 1RM.

I'll be at CFMHQ at 0600.  Post weight to comments.

Sunday, April 10, 2011

WOD - 20110411


150 for time.

If you completed the challenge, take a rest day.  If not, post time to comments.

Meet at CFMHQ at 0600.  It's good to be back!

Saturday, April 9, 2011

WOD - 20110410

Rest Day!

For those of you still going, it's the last day of the Burpee Challenge, well done!

For those of you who wish to help, i'll be cleaning the gym Sunday night at 1800...feel free to stop by and help.

For those of you still reading, please go enjoy your rest day :-)

Friday, April 8, 2011

WOD - 20110409


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Meet at CFMHQ at 0900.  Post time to comments.  If anyone wants a Sunday crack at the Games WOD, lemme know and i'll be there Sunday afternoon.

Thursday, April 7, 2011

WOD - 20110408

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean

165 pound Jerk

I will be at CFMHQ at 1900 and stay until everyone gets this in...if you can't come til 2000, that's fine.  If you wanna get it done, that's fine too.

Post time to comments

WOD - 20110407

For Time -

100 Push Ups
100 Sit Ups
100 Squats

Do them in order, post time to comments

Tuesday, April 5, 2011

WOD - 20110406

Rest Day

i get back tomorrow for a couple days, but we will not be working out on Thursday.  I will post a WOD to do on your own, but no equipment necessary.  Friday night, we will do the next Games WOD.

My thoughts are with you all...please be safe and take care of each other.

Monday, April 4, 2011

WOD - 20110405

Five rounds for time of:

Run 400 meters

5 Front Squats

Bar starts on the ground each, clean (or power clean) it into position and do your front squats.  The weight should be something that in theory you could do unbroken...if you have to break it up because you're running, that's fine.

Post time and weights to comments.

Good luck!

Sunday, April 3, 2011

WOD - 20110404

Blast from the Past

Five Rounds for Time -

10 Handstand Push Ups
20 Deadlifts (250lbs/155lbs)
30 Double Unders

Post time to comments.  Hope the Games WOD went well.

Saturday, April 2, 2011

WOD - 20110403

My personal WOD?  Parkour in Chi-Town

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Post rounds/reps to comments and if you're competing, post to the games site.

Good luck!!

Friday, April 1, 2011

WOD - 20110402

Rest Day!