WOD - 20101001

Back Squat
1RM

Warm up and then find your 1RM Back Squat...take all the time you want, warm up how you want, drive towards your new PR how you want.  My recommendation is to take the previous 1RM and work the following progression -

5 x 50%
3 x 57.5%
1 x 65%
1 x 72.5%
1 x 80%
1 x 87.5%
1 x 95%
1 x 102.5%

i'll be at the Hardstand at 0600, but i've got to leave at 0640...i cannot make the Hardstand at 1700.  Post your new PR to comments...alternatively, post your 1RM of the day!

WOD - 20100930

Rest Day

WOD - 20100929

Max Effort Push Press

Take thirty minutes to find your 1RM push press and then complete at least four single reps at 90%. Ideally, it's sets of three until failure, single reps til failure, then repeat heaviest single rep four times.

Followed by - 

Five rounds for time

10 Pull Ups
60 yard shuttle run

I'll be at the Hardstand at 0600, but maybe not at 1700.  Post weights and times to comments.

WOD - 20100928

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

i'll be at the Hardstand (HAWC) at 0600, but you're on your own at 1700.

Post time to comments and thanks to CF HQ for the WOD (see main site 20100927).

Good luck on your test, Paul!

WOD - 20100927

Ring Dips

One up, each minute on the minute until failure.  That's one ring dip in the first minute, two in the second minute and so on.

Followed by -

500m Row

Three rounds, rest as needed between efforts

i'll be at the Hardstand at 0600 and 1700.  Please bring rings if you have them.  Sub for ring dips is ring push ups or regular push ups.  Post rounds of ring dips and row times to comments

WOD - 20100926

Rest Day

WOD - 20100925

"Grip and Griff"
For time -
200m plate carry
800m run
400m backwards run
800m run
400m backwards run
200m plate carry

Men use 45lb bumper plate, women use 25lb. You may carry the plate in any manner you choose. After you carry the plate 200m, complete "Griff" and finish with another 200m plate carry.

I'll be at the Mildy track (post office) at 0900 with plates for everyone that wants them...post time to comments, compare to 20100703.

WOD - 20100924

Max Effort Snatch-grip Deadlift

Take thirty minutes to find your 1RM snatch-grip deadlift and then complete at least four single reps at 90%. Ideally, it's sets of three until failure, single reps til failure, then repeat heaviest single rep four times.


Followed by -


AMRAP in seven minutes of

10 KB Sumo Deadlift High Pulls (32/24kg)
10 Wallballs (20/14lb)

i'll be at the hardstand at 0600 and 1700...post weights and AMRAP time to comments

WOD - 20100923

Clapping Push Ups
Five rounds for max reps.
You can rest as needed between rounds, but object is to do as many unbroken clapping push ups as possible each round. 

Followed by -

50 Box Jump Burpees for time

i'll be at the hardstand at 0600 and 1700.  Post number of push ups per round and burpees time to comments.

WOD - 20100922

Rest Day

WOD - 20100921

Max Effort Jerk

Take thirty minutes to find your 1RM jerk and then complete at least four single reps at 90%.  You can perform the lift from the rack and make it a push jerk or split jerk either in front or behind the back.

Followed by -

AMRAP in 4 minutes of

5 Push Ups

20 Squats

I'll be at the hardstand at 0600, but the 1700 class is on your own...good luck and post weights and rounds/reps to comments

WOD - 20100920



Michael Rubin Courtesy of CrossFit Mainsite...it's got nothing to do with us, but what a kickass picture!

Back Box Squat
2-2-2-2-2-2-2-2-2-2
Perform ten sets of two reps at 65% of 1RM of below parralel box squats with 45 seconds rest between sets.


Followed by -

Five rounds for time
10 Pull Ups
10 Toes to Bar

I'll be at the Hardstand at 0600 and 1700...Post weight and time to comments.

WOD - 20100919

For Time -

21 Deadlifts (250/175lbs)

60y Shuttle Run

15 Deadlifts

60y Shuttle Run

9 Deadlifts

60y Shuttle Run

6 Deadlifts

60y Shuttle Run

3 Deadlifts

60y Shuttle Run

Shuttle run is an unbroken 5 and back, 10 and back, and 15 and back for a total of 60 yards (touch the line at every turn).

I'll be at the Northside gym at 1600.  Hopefully, we can do this on the gym floor.  If not, we'll adjust as needed...Tony can you bring weights and the measuring wheel?  If you need help loading, lemme know. 

Post time to comments.

WOD - 20100918

Rest Day

WOD - 20100917

Push Press

3-3-3-3-3-3-3-3-3-3

Complete three reps of 55% of your 1RM every minute on the minute for 10 minutes.

Followed by -

For time 21-15-9

Handstand Pushups

135lb Cleans (Squat Cleans)

i'll be at the Hardstand at 0600 and 1700.  Post weights and time to comments.

WOD - 20100916

"The Mildy Mile"

Using the upstairs track at the Hardstand gym, perform the following for time:

10 Squats

50 Double unders

Run 1 lap

20 Squats

40 Double unders 

Run 2 laps

30 Squats

30 Double unders

Run 3 laps

40 Squats

20 Double unders

Run 4 laps

50 Squats

10 Double unders

i'll be at the Hardstand at 0600, but not at 1700 tomorrow (sorry)...i'm sure someone will be there, but this workout should be pretty easy to do on your own.  Sub for dubs is 4:1 single unders or 1:1 tuck jumps or 1:1 burpees.

Post time to comments.

WOD - 20100915

ME Front Squat
3-3-3-3-3-1-1-1-1
Warm up and perform sets of three reps of front squats until you can't complete three reps. Then, continue with single reps until failure. You should complete at least four single reps above 90% of your 1RM.

Followed by -

50-40-30-20-10 reps for time of
Hands up push ups
Knees to Elbows

i'll be at the Hardstand at 0600 and 1700.  I may have to leave early from the morning class, sorry.  Warm up with PVC pipe and three rounds of Burgener warm up, then 20 squats, 20 walking lunges, and 20 vertical jumps.  We'll do the squats in the HAWC.

Post weights and MetCon time to comments.

WOD - 20100914

Rest Day

WOD - 20100913

Box Squats
2-2-2-2-2-2-2-2-2-2-2-2

Twelve sets of two box squats at 55% of back squat 1RM.  Work to move as quickly as possibly off the box, but don't rock.

Followed by -

Five rounds 21-15-9-6-3 of
Kettlebell Swings (24/16kg)
L Pull Ups

I'll be at the hardstand at 0600 and 1700...see ya there!  Post weights and time to comments.

WOD - 20100912

Deathmatch 2010!
Death by ten meters
followed by
Death by burpees

With a continuously running clock, run one up ten meter sprints every minute on the minute until you tap out or cannot complete the required number of sprints.  We'll do this "shuttle run" style with cones placed 10m apart and tapping the ground at each line.  After that, rest five minutes and begin doing one up burpees until you tap out or cannot complete the required number of burpees.

I'll be at the track at 1600...if it's raining, i'll be at the Northside gym and we can do this on the basketball court...much better in the grass so i hope the weather holds up.

See you there!  Post number of rounds for each 'death' to comments.

WOD - 20100911

ME Thrusters

3-3-3-3-3-1-1-1-1
Warm up and perform sets of three reps of thrusters until you can't complete three reps. Then, continue with single reps until failure. You should complete at least four single reps above 90% of your 1RM.

Followed by -

AMRAP in 12 minutes of
5 Handstand Push Ups
10 Squats
20 Double Unders

i'll be at the Northside Gym at 0900.  Post weights and rounds/reps to comments.

WOD - 20100910

Rest Day

WOD - 20100909

Split Jerk
3-3-3-3-3-3-3-3-3-3

Ten sets of three reps of split jerks with 45 seconds of rest between sets.  Use no more than 55% of your 1RM.


Followed by -

Seven rounds for time of
5 Clapping Pull Ups
10 Clapping Push Ups

i'll be at the Hardstand at 0600 and 1700.  Post weight and time to comments.

WOD - 20100908

ME Deadlift
3-3-3-3-3-1-1-1-1
Warm up and perform sets of three reps of deadlift until you can't complete three reps. Then, continue with single reps until failure. You should complete at least four single reps above 90% of your 1RM.

Followed by -

AMRAP in 7 minutes of
10 Push Ups (hands up at bottom of each rep)
15 Wallballs (20/14)

i'll be at the Hardstand at 0600 and 1700.  See yesterday's post for warm up.

Post weight and AMRAP rounds/reps to comments.

WOD - 20100907

Pumpkin Pukie

AMRAP in 20 minutes -
10 Kettlebell Swings (24/16)
10 Toes to Bar
10 Kettlebell Snatches (5 each arm with same KB)
10 Knees to Elbows

For the next few cycles, please use the warm up below. 

50 Double Unders followed by
3 rounds of
10 Pull Ups (bands okay)
10 Hand Stand Push Ups (scale to push ups)
10 GHD Sit Ups
10 Back Extensions
10 Squats

I'll be at the Hardstand at 0600 and 1700 (ish)...please warm up on your own, get a KB, red mat, and box to reach the bar and we'll start the WOD at 0615 and 1715...at least that's the plan :-)

3-2-1-GO!

WOD - 20100906

Rest Day

WOD - 20100905

daw·dle   /ˈdɔdl/ to waste time; idle; trifle; loiter: 

ME Press
3-3-3-3-3-1-1-1-1
Warm up and perform sets of three reps of presses until you can't complete three reps.  Then, continue with single reps until failure.  You should complete at least four single reps above 90% of your 1RM

Followed by -

15 minutes of stretching...that's right, we're all gonna stretch :-)

I'll be at the Northside at 1600.

Post weights to comments.

WOD - 20100904

Back Box Squat
2-2-2-2-2-2-2-2-2-2

Perform ten sets of two reps at 60% of 1RM of below parralel box squats with 60 seconds rest between sets.

Followed by -

AMRAP in 6 minutes of - 
5 Bodyweight Deadlifts
10 Lateral Jumping Burpees

We're meeting at the front of the Hardstand gym at 0900.

Post weights and AMRAP time to comments.

WOD - 20100903

Where are you along the Wellness Continuum?

Five Rounds For Time -

10 Hand Stand Push Ups
20 Pull Ups
30 Box Jumps (24"/20")
40 Squats
50 Double Unders

I'll be at the Hardstand at 0600 and 1700. 

Post time to comments. 

Compare to 20100607

WOD - 20100902

Rest Day