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.

WOD - 20110430

Rest Day

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

WOD - 20110428

Five Rounds for Time -

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

Post time to comments.  Good Luck!

WOD - 20111427

Deadlift

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

Paul has the stick, good luck to all!

Sorry there's no picture :-(

WOD - 20110426

Rest day!

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.

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.

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!

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

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.

WOD - 20110419

"Hammer"

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.

WOD - 20110418

Rest Day!