WOD - 20110516

Rest Day!

WOD - 20110515

As Many Rounds as Possible in 20 Minutes of -

5 Pull Ups
10 Push Ups
15 Squats
20 Double Unders

Post rounds/reps to comments

WOD - 20110514

Five Rounds for Time -

5 Cleans (yes, squat cleans)
5 Jerks
5 Overhead Squats

Men use 135lbs, women use 95lbs...scale to a weight that you can do the first round unbroken.  Post time to comments.

WOD - 20110513

Sprints!

10 x 200m sprints uphill if possible.  Rest as needed between efforts, post times and grade to comments.  Sorry the blog has been down.

WOD - 20110512

Rest Day!

WOD - 20110511

Five Rounds until Failure of:

Body Weight Dead Lifts
Handstand Push Ups


Rest as needed between all sets. Objective is to deadlift your bodyweight as many times as possible, rest, then do as many handstand push ups as possible, rest, repeat...


Post weights and total reps to comments...compare to 20100511...was anybody there??

WOD - 20110510

One Up Ground to Overhead

Every minute on the minute do one more ground to overhead than the last minute. One in the first min, two in the second, and so on for 20 minutes. If you can't complete your round in the minute, finish it anyway and start the next round at the top of the next minute.

Weights are 135lb for men and 95lb for women

Post rounds completed to comments..

WOD - 20110508

Rest day!

I'm at the airport in Athens so no pictures, but today marks one year from the first WOD I posted for CFM. I would like to say thanks to everyone that's been a part of this crazy ride. As I read the comments today for "murph", all I could think of is how many of us would ever have dreamed of being able to complete such a workout before CrossFit. I'm proud of all of you, thanks for being part of the team!

-chief

WOD - 20110507

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

WOD - 20110506

Power Clean

2-2-2-2-2-2-2-2-2-2

Perform 10 sets of 2 power cleans with 45 seconds rest between reps...us no more than 65% of your 1RM.

Meet at CFMHQ at 0600.  Post weights to comments

W2E - Row 10 x 30 second sprints with 90 second rest in between sets.

WOD - 20110505

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Meet at CFMHQ at 0600. Post time to comments.

WOD - 20110504

Rest Day!

WOD - 20110503

AMRAP in 20 minutes of -
30 Double Unders
10 Hands Up Push Ups
20 Squats

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

W2S - ME Bench Press

WOD - 20110502

"CrossFit Total"

Back Squat
Press
Deadlift

You get three attempts at each lift after you warm up...make them count.  Warm up with five rounds of 'Cindy' and a 400m run and be ready to lift at 0615 at CFMHQ.

Post weights to comments.

W2S - ME Front Squat

W2E - 4 x 400m sprint, rest as needed.