WOD - 20110615

Ladies and Gentlemen - The Grumpadillo

1RM Jerk

Find your best jerk...it can be behind the neck or in front and push jerk or split.

Followed by -

For Time -

100 Back Extensions

100 GHD Sit Ups

Split up any way you like.

Post weights and times to comments.  Meet at CFMHQ at 0600. 

WOD - 20110614

From "The Joint" in New Orleans

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Compare to MainSite WOD 10 June.  Meet at CFMHQ at 0600.  Post time to comments.

W2S - ME Front Squats

WOD - 20110613

Congrats to Jason Lemke for His Regional Performance

REST DAY

WOD - 20110612

For Time -

Run 1600m
21 Pull Ups
21 Push Ups
21 Squats
Run 800m
15 Pull Ups
15 Push Ups
15 Squats
Run 400m
9 Pull Ups
9 Push Ups
9 Squats

Meet at CFMHQ at 1600.  Post time to comments

WOD - 20110611

Wear Your Big Socks!

Deadlift

1-1-1-1-1-1-1

Meet at CFMHQ at 0900...post weight to comments.

WOD - 20110610

Currently Residing in the "Where are They Now" File

Five Rounds for Time -

10 Overhead Squats (135/95)
10 Clapping Push Ups

Meet at CMFHQ at 0600. 

Post time to comments.

WOD - 20110609

REST DAY!

WOD - 20110608

http://pd.crossfit.com/games/video/Games2011_MikkoDayBeforeEuRegionals.wmv

"Half Mikko"

Five 400m sprints with 90 seconds of rest between.

Post times to comments...Mikko did 10 at 70-72 seconds a piece.  Good luck

WOD - 20110607

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Post time to comments.

WOD - 20110606

Power Clean

1-1-1-1-1-1-1

Power clean is from the floor, as heavy a rep as you can manage...post weights to comments.

WOD - 20110605

REST DAY!

WOD - 20110604

For Time -

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

Sub for Double Unders is Burpees or Single Unders at 4:1 ratio (200, 160, 120, 80, 40)

Post time to comments.

WOD - 20110603

Max Effort Push Press

Spend 20 minutes finding your single rep max effort for the push press.  Once found, perform at least four sets of one rep at 90% or higher of that weight.

Followed by - 

AMRAP in 4 Minutes of - 
10 KB Swings (M-24kg, W-16kg)
10 Knees to Elbows

Post weights and rounds/reps to comments. 

WOD - 20110602

K8 the GR8!

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Blame Chris, this was his idea...post time to comments.  I'll be home in a week :-)