WOD - 20110801

"CrossFit Total"

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

The Beck Row Annex is now closed :-(

Meet at CFMHQ at 0600.  Get warmed up fast as this workout always takes a long time.  Post weights per lift and total to comments.

WOD - 20110731

REST DAY!!

WOD - 20110730

We are meeting at 1600...so Heather can have a garage sale!!!

For Time -

50 Pull Ups
50 Push Ups
50 Squats
Run 400m
50 Push Press (20kg/15kg)
50 Knees to Elbows
Run 800m
50 Burpees
Run 1600m

Meet at 1600 at CFMHQ...this is an EPIC WOD, don't miss it!  Post time to comments.

WOD - 20110729

"Great (Mary) Scott"

Five Rounds for time

Run 200m
Run Backwards 200m
50 Squats

Meet at CFMHQ at 0600.  Post time to comments.

WOD - 20110728

Max Effort Deadlift

Take 30 minutes to find your best 1RM deadlift.

Followed by -

100 Toes to Bar

Meet at CFMHQ at 0600.  Post weight and time to comments

WOD - 20110727

REST DAY!

WOD - 20110726

Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

Try to increase the weight with each set and each exercise.  Meet at CFMHQ at 0600.  Post weights to comments

WOD - 20110725

"Kimbo"

50 Double Unders
21 Deadlifts (bodyweight on the bar)
21 Burpees

50 Double Unders
15 Deadlifts
15 Burpees

50 Double Unders
9 Deadlifts
9 Burpees

50 Double Unders

No morning class!  Meet at 1600 at CFMHQ if you wanna meet up.  Post time to comments.

WOD - 20110724

No Class today!  On you own, perform at least one hour of continuous exrecise...run, bike, swim, row, whatever you want for one hour at least.  Good luck to all those riding from London to Cambs...hope the weather is your friend.

WOD - 20110723

REST DAY!

WOD - 20110722

"K8"

Run 800m
21 Cleans (95/135)
21 Pull Ups
Run 400m
15 Cleans
15 Pull Ups
Run 200m
9 Cleans
9 Pull Ups

Meet at CFMHQ at 0600.  Post time to comments.  Send safe thoughts to K8 while she's away at war.

WOD - 20110721




"Heather"

Five rounds of -

Max rep Body Weight Back Squats

Max rep Pull Ups

There is no time component to this WOD.  Put your bodyweight on a barbell, back squat it til failure.  Rest, then step up to the pull up bar and perform pull ups til failure.  Then repeat for five total rounds.

Meet at CFMHQ at 0600.  Post weights and total reps per exercise per round to comments.

WOD - 20110720

"Robin"

21-15-9

Overhead Squats (65/95)
Burpees

Meet at the CFMHQ at 0600.  Post time to comments.

WOD - 20110719

REST DAY!

WOD - 20110718

Front Squats

1-10-1-20-1-30-1

Meet at CFMHQ at 0600.  Post weights to comments.  If you do this alone, there is no time limit.  Just do seven total sets of the reps stated and rest as needed in between.

WOD - 20110717

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Meet at CFMHQ at 1600.  Post time to comments.

WOD - 20110716

Five Rounds for Time:

Run 400m

Farmer's Carry 200m (45lb plates for men/15lb plates for women)

(Every two minutes, stop and do 10 burpees)

This ridiculous WOD came to us from an old friend.

Meet at the track at 0900.  

I will be at CFMHQ at 0830 to hand out plates...if someone wants to help move plates to the track, please FB message or email me.  I can only bring so many myself. 

Post time to comments.

WOD - 20110715

REST DAY!

WOD - 20110714

AMRAP in 45 Minutes
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats

Followed by

Run 400m
 To be clear...you do 5 pull ups, 10 push ups, 15 squats, 5 pull ups, 10 push ups, 15 squats, 5 pull ups, 10 push ups, 15 squats, then run 400m.  That's one round...then you repeat for AMRAP in 45 minutes.  It IS a rest day tomorrow :-)

Meet at CFMHQ at 0600...this is gonna be EPIC!

Post rounds/reps to comments

WOD - 20110713

Snatch one rep every minute on the minute for 15 minutes.

Meet at CFMHQ at 0600...post loads to comments

WOD - 20110712

21-15-9 rep rounds of

Deadlifts (225/155)

Toes to Bar

Meet at CFMHQ at 0600.  Post time to comments.

WOD - 20110711

REST DAY!

WOD - 20110710

Meet at the Mildenhall track...rain or shine!

Four Rounds for Time -

Run 600m

50 Squats

Meet at Mildenhall track (behind Post Office) at 1600.  Post time to comments.

WOD - 20110709

"Grace"


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

This is a 'full' Grace with squat cleans please.

Meet at CFMHQ at 0900

Post time to comments...if this takes you ten minutes or more, you went WAY too heavy.  Sweet spot is under 8.

Compare to 20110523.

WOD - 20110708

Run 400m

10 Squats

50 Double Unders

Run 400m

20 Squats

40 Double Unders

Run 400m

30 Squats

30 Double Unders

Run 400m

40 Squats

20 Double Unders

Run 400m

50 Squats

10 Double Unders

Substitute barbell lateral jumps for double unders (over and back is one rep).  Meet at CFMHQ at 0600.  Post time to comments.

WOD - 20110707

REST DAY!

WOD - 20110706

"Crossfit Total"

Back Squat
Press
Deadlift

You have three attempts at each lift after warm up to get your best single rep. 

Meet at CFMHQ at 0600. 

Post weights and total to comments

WOD - 20110705

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

This WOD is for Heather who said she wanted  a hero WOD...since her favorite sports team is the Badgers, it seemed a no brainer.

Meet at CFMHQ at 0600...post time to comments.

WOD - 20110704

Happy 4th of July

150 Burpees for time

Followed by

300 Double Unders for time

Enjoy the holiday and find time on your own for these two workouts...if you really wanna, i guess you could string them together in one WOD, but the intent is two WOD's with as much time in between as you feel like.  Have fun and enjoy Independence Day!

Post time to comments

WOD - 20110703

REST DAY!

WOD - 20110702

For Time -

50 Pull Ups
50 Push Ups
50 Knees to Elbows
50 Squats
50 Double Unders

Every three minutes on the minute, you have to do 10 Burpees before you continue.

Meet at CFMHQ at 0900.  Post time to comments.