From now until next Saturday (1/9), complete all the benchmark workouts you want (i.e. Fran, Cindy, Fight Gone Bad!, CrossFit Total, Diane, Angie, etc). We will spend about a week or two on some benchmarks now, and then the week before the Sectional weekend to measure our progress. Good luck and happy new year!
Take rest days as you wish, try to dial in your diet, and post your times and goals for the next time!
Monday 091228-WG
5 rounds for time:
15 Kettlebell Swings (2/1.5 pood) or 15 Deadlifts (185/135)
15 Burpees
15 Kettlebell Swings (2/1.5 pood) or 15 Deadlifts (185/135)
15 Burpees
Saturday 091226-GWW
As many rounds as possible in 15 minutes:
3 Handstand Pushups
6 Kettlebell Swings (2/1.5 pood)
9 Wall Ball Shots (20/14)
3 Handstand Pushups
6 Kettlebell Swings (2/1.5 pood)
9 Wall Ball Shots (20/14)
Friday 091225-GGG
5 rounds for time:
20 Pushups
20 Sit-ups
20 Squats
MERRY CHRISTMAS!
Here are some good holiday WODs if you want some different ideas:
http://www.windycitycrossfit.com/travel_wods/
20 Pushups
20 Sit-ups
20 Squats
MERRY CHRISTMAS!
Here are some good holiday WODs if you want some different ideas:
http://www.windycitycrossfit.com/travel_wods/
Wednesday 091223-WWGM
21-15-9 for time:
Push Press (95/65)
Sumo-Deadlift High-Pull (95/65)
Pushups
Row (Calories)
Push Press (95/65)
Sumo-Deadlift High-Pull (95/65)
Pushups
Row (Calories)
Tuesday 091222-WG
As many rounds as possible in 15 minutes:
5 Front Squats (135/95)
10 Knees-to-Elbows
5 Front Squats (135/95)
10 Knees-to-Elbows
Monday 091221-MWMGMGM
For time:
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
Run 400 meters
21 Pull-ups (Chest to Bar)
Run 400 meters
21 Burpees
Run 400 meters
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
Run 400 meters
21 Pull-ups (Chest to Bar)
Run 400 meters
21 Burpees
Run 400 meters
Tuesday 091215-M
5 rounds, each for time:
Row 500 meters
Rest as needed between rounds. Post times of each effort.
Row 500 meters
Rest as needed between rounds. Post times of each effort.
Friday 091211-W; MM
Bench Press (just for fun)
Find 1RM
For time:
Row 1000 meters
Run 800 meters
Row 500 meters
Run 400 meters
Find 1RM
For time:
Row 1000 meters
Run 800 meters
Row 500 meters
Run 400 meters
Monday 091207-M
6 rounds, each for time:
Run 400 meters
Rest as needed between rounds. Post time of each run.
Run 400 meters
Rest as needed between rounds. Post time of each run.
Monday 091130-W; WW
SWOD
Squat Clean
Find 1RM
5 rounds for time:
10 Walking Lunges (1.5/1 pood)
15 Kettlebell Swings (1.5/1 pood)
BWOD
Back Squat
5-5-5
5 rounds for time:
10 Walking Lunges (1.5/1 pood)
15 Kettlebell Swings (1.5/1 pood)
Squat Clean
Find 1RM
5 rounds for time:
10 Walking Lunges (1.5/1 pood)
15 Kettlebell Swings (1.5/1 pood)
BWOD
Back Squat
5-5-5
5 rounds for time:
10 Walking Lunges (1.5/1 pood)
15 Kettlebell Swings (1.5/1 pood)
Tuesday 091124-MG
"Nicole"
As many rounds and reps as possible in 20 minutes:
Run 400 meters
Max Rep Pull-ups
Post number of rounds and total amount of pull-ups to comments.
As many rounds and reps as possible in 20 minutes:
Run 400 meters
Max Rep Pull-ups
Post number of rounds and total amount of pull-ups to comments.
Monday 091123-W GW; W GWG
SWOD
Squat Snatch
Find 1RM
21-18-15-12-9-6-3 for time:
Burpees
Kettlebell Swings (1.5/1 pood)
BWOD
Back Squat
3-3-3
As many rounds as possible in 10 minutes:
5 Burpees
10 Kettlebell Swings (1.5/1 pood)
15 Sit-ups
Squat Snatch
Find 1RM
21-18-15-12-9-6-3 for time:
Burpees
Kettlebell Swings (1.5/1 pood)
BWOD
Back Squat
3-3-3
As many rounds as possible in 10 minutes:
5 Burpees
10 Kettlebell Swings (1.5/1 pood)
15 Sit-ups
Saturday 091121-GGGG
"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.
Post total reps from all 32 intervals to comments.
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.
Post total reps from all 32 intervals to comments.
Wednesday 091118-WG
"Josh"
For time:
21 Overhead Squats (95/65)
42 Pull-ups
15 Overhead Squats (95/65)
30 Pull-ups
9 Overhead Squats (95/65)
18 Pull-ups
For time:
21 Overhead Squats (95/65)
42 Pull-ups
15 Overhead Squats (95/65)
30 Pull-ups
9 Overhead Squats (95/65)
18 Pull-ups
Monday 091116-W G GGG; W W WG
SWOD
Shoulder Press
5-5-5
Ring Pushups
3 x Max Reps
As many rounds as possible in 15 minutes:
3 Handstand Pushups
6 Ring Dips
9 Pushups
BWOD
Push Press
3-3-3
Power Clean
Find 1RM
21-18-15-12-9-6-3 for time:
Kettlebell Swings (1.5/1 pood)
Pushups
Shoulder Press
5-5-5
Ring Pushups
3 x Max Reps
As many rounds as possible in 15 minutes:
3 Handstand Pushups
6 Ring Dips
9 Pushups
BWOD
Push Press
3-3-3
Power Clean
Find 1RM
21-18-15-12-9-6-3 for time:
Kettlebell Swings (1.5/1 pood)
Pushups
Friday 091113-MWG
"Helen"
3 rounds for time:
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
12 Pull-ups
3 rounds for time:
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
12 Pull-ups
Wednesday 091111-W; G; G
Deadlift
3-3-3
Ring Dips
3 x Max Rep
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
3-3-3
Ring Dips
3 x Max Rep
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Tuesday 091110-MGM
For time:
150 Single-unders
100 Sit-ups
50 Box Jumps, 24"
125 Single-unders
80 Sit-ups
40 Box Jumps, 24"
100 Single-unders
60 Sit-ups
30 Box Jumps, 24"
75 Single-unders
40 Sit-ups
20 Box Jumps, 24"
50 Single-unders
20 Sit-ups
10 Box Jumps, 24"
150 Single-unders
100 Sit-ups
50 Box Jumps, 24"
125 Single-unders
80 Sit-ups
40 Box Jumps, 24"
100 Single-unders
60 Sit-ups
30 Box Jumps, 24"
75 Single-unders
40 Sit-ups
20 Box Jumps, 24"
50 Single-unders
20 Sit-ups
10 Box Jumps, 24"
Monday 091109-W W WW; W W GGG
SWOD
Back Squat
3-3-3
Thruster
1-1-1
10-9-8-7-6-5-4-3-2-1 for time:
Squat Clean (135/105)
Push Press (135/105)
BWOD
Overhead Squat
3-3-3
Squat Clean
1-1-1
“½ Cindy”
As many rounds as possible in 10 minutes:
5 Pull-ups
10 Pushups
15 Squats
Back Squat
3-3-3
Thruster
1-1-1
10-9-8-7-6-5-4-3-2-1 for time:
Squat Clean (135/105)
Push Press (135/105)
BWOD
Overhead Squat
3-3-3
Squat Clean
1-1-1
“½ Cindy”
As many rounds as possible in 10 minutes:
5 Pull-ups
10 Pushups
15 Squats
10 Things I Believe About CrossFit
I believe that CrossFit can be one of the most humbling experiences, while boosting confidence unlike anything else.
I believe in torn hands, scraped shins, and sweat angels.
I believe in performance over aesthetics.
I believe that CrossFitters are, hands down, some of the coolest, nicest people you will ever meet.
I believe in quality over quantity.
I believe in functionality and efficiency.
I believe in being good at life, not just the gym. I believe in capability...a conditioning far greater than just looking good in the mirror.
I believe that some form of CrossFit is perfect for anyone with any goal. Give me a scenario and I will give you CrossFit and 100 reasons why.
I believe in gyms without mirrors. Ego is the enemy. I believe someone can have a 2 minute Fran, an 1100 CrossFit Total, score 450 on Fight Gone Bad, and be one of the most humble people you will ever meet.
Lastly, I believe that CrossFit is not just for yourself. CrossFit is for your wife/husband, your kids, and your grandkids. I believe in 90 year olds playing with and giving piggy-back rides to their grandchildren.
I believe in torn hands, scraped shins, and sweat angels.
I believe in performance over aesthetics.
I believe that CrossFitters are, hands down, some of the coolest, nicest people you will ever meet.
I believe in quality over quantity.
I believe in functionality and efficiency.
I believe in being good at life, not just the gym. I believe in capability...a conditioning far greater than just looking good in the mirror.
I believe that some form of CrossFit is perfect for anyone with any goal. Give me a scenario and I will give you CrossFit and 100 reasons why.
I believe in gyms without mirrors. Ego is the enemy. I believe someone can have a 2 minute Fran, an 1100 CrossFit Total, score 450 on Fight Gone Bad, and be one of the most humble people you will ever meet.
Lastly, I believe that CrossFit is not just for yourself. CrossFit is for your wife/husband, your kids, and your grandkids. I believe in 90 year olds playing with and giving piggy-back rides to their grandchildren.
Friday 091106-G; GGGG
For time:
30 Muscle-ups
Alyssa WOD
Tabata Pull-ups
Tabata Pushups
Tabata Kettlebell Swings, 30 lbs
Tabata Squats
30 Muscle-ups
Alyssa WOD
Tabata Pull-ups
Tabata Pushups
Tabata Kettlebell Swings, 30 lbs
Tabata Squats
Wednesday 091104-G; WW
Skill Work:
Handstands/Handstand Pushups
Alyssa WOD
10-9-8-7-6-5-4-3-2-1 for time:
Power Clean, 55 lbs
Push Press, 55 lbs
Handstands/Handstand Pushups
Alyssa WOD
10-9-8-7-6-5-4-3-2-1 for time:
Power Clean, 55 lbs
Push Press, 55 lbs
Monday 091102-M; MMW; GGGG
Skill Work:
Double Unders
Alyssa WOD
3 rounds for time:
Row 500 meters
30 Wall Ball, 10 lbs
30 Box Jumps, 20"
Steven WOD
"Angie"
100 Pull-ups
100 Pushups
100 Sit-ups
100 Squats
Double Unders
Alyssa WOD
3 rounds for time:
Row 500 meters
30 Wall Ball, 10 lbs
30 Box Jumps, 20"
Steven WOD
"Angie"
100 Pull-ups
100 Pushups
100 Sit-ups
100 Squats
Saturday 091031-G; WWW
For time:
100 Pull-ups
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
100 Pull-ups
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Friday 091030-W; MGW
Power Snatch
Find 1RM
As many rounds as possible in 10 minutes:
5 Box Jumps, 36"
10 Pushups
15 Kettlebell Swings (1.5/1 pood)
Find 1RM
As many rounds as possible in 10 minutes:
5 Box Jumps, 36"
10 Pushups
15 Kettlebell Swings (1.5/1 pood)
Tuesday 091027-GGG
For time:
Walking lunges, 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunges, 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunges, 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunges, 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunges, 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunges, 100 ft.
6 Pull-ups
6 Sit-ups
Walking lunges, 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunges, 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunges, 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunges, 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunges, 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunges, 100 ft.
6 Pull-ups
6 Sit-ups
Friday 091023-MG
For time:
Run 400 meters
10 Handstand Pushups
Run 400 meters
9 Handstand Pushups
Run 400 meters
8 Handstand Pushups
Run 400 meters
7 Handstand Pushups
Run 400 meters
6 Handstand Pushups
Run 400 meters
5 Handstand Pushups
Run 400 meters
4 Handstand Pushups
Run 400 meters
3 Handstand Pushups
Run 400 meters
2 Handstand Pushups
Run 400 meters
1 Handstand Pushup
Run 400 meters
10 Handstand Pushups
Run 400 meters
9 Handstand Pushups
Run 400 meters
8 Handstand Pushups
Run 400 meters
7 Handstand Pushups
Run 400 meters
6 Handstand Pushups
Run 400 meters
5 Handstand Pushups
Run 400 meters
4 Handstand Pushups
Run 400 meters
3 Handstand Pushups
Run 400 meters
2 Handstand Pushups
Run 400 meters
1 Handstand Pushup
Tuesday 091020-WWW
As many rounds as possible in 20 minutes:
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 Sumo-Deadlift High-Pull (95/65)
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 Sumo-Deadlift High-Pull (95/65)
Friday 091016-MWG; M
As many rounds as possible in 10 minutes:
10 Box Jumps, 24”
10 Kettlebell Swings (1.5/1 pood)
10 Sit-ups
Skill Work:
Practice Double-unders
10 Box Jumps, 24”
10 Kettlebell Swings (1.5/1 pood)
10 Sit-ups
Skill Work:
Practice Double-unders
Tuesday 091013-WWMWM
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wednesday 091007-GW
For time:
21 Ring Dips
3 Sumo Deadlift High-Pull (95/65)
18 Ring Dips
6 Sumo Deadlift High-Pull (95/65)
15 Ring Dips
9 Sumo Deadlift High-Pull (95/65)
12 Ring Dips
12 Sumo Deadlift High-Pull (95/65)
9 Ring Dips
15 Sumo Deadlift High-Pull (95/65)
6 Ring Dips
18 Sumo Deadlift High-Pull (95/65)
3 Ring Dips
21 Sumo Deadlift High-Pull (95/65)
21 Ring Dips
3 Sumo Deadlift High-Pull (95/65)
18 Ring Dips
6 Sumo Deadlift High-Pull (95/65)
15 Ring Dips
9 Sumo Deadlift High-Pull (95/65)
12 Ring Dips
12 Sumo Deadlift High-Pull (95/65)
9 Ring Dips
15 Sumo Deadlift High-Pull (95/65)
6 Ring Dips
18 Sumo Deadlift High-Pull (95/65)
3 Ring Dips
21 Sumo Deadlift High-Pull (95/65)
Tuesday 091006-WWW
"Lucky Sevens"
7 rounds for time:
7 Hang Power Cleans (115/85)
7 Thrusters (115/85)
7 Overhead Squats (115/85)
7 rounds for time:
7 Hang Power Cleans (115/85)
7 Thrusters (115/85)
7 Overhead Squats (115/85)
Saturday 091003-MGGG
As many rounds as possible in 20 minutes:
Run 200 meters
5 Toes-to-Bar
10 Clapping Pushups
15 Squats
Run 200 meters
5 Toes-to-Bar
10 Clapping Pushups
15 Squats
Friday 091002-W
Tabata Deadlift (225/155)
Rest 5 minutes
Tabata Deadlift (225/155)
Rest 5 minutes
Tabata Deadlift (225/155)
Rest 5 minutes
Tabata Deadlift (225/155)
Rest 5 minutes
Tabata Deadlift (225/155)
Wednesday 090930-GG
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Tuesday 090929-MGM
For time:
Run 400 meters
100 Sit-ups
400 Singles
Run 400 meters
75 Sit-ups
300 Singles
Run 400 meters
50 Sit-ups
200 Singles
Run 400 meters
25 Sit-ups
100 Singles
Run 400 meters
Run 400 meters
100 Sit-ups
400 Singles
Run 400 meters
75 Sit-ups
300 Singles
Run 400 meters
50 Sit-ups
200 Singles
Run 400 meters
25 Sit-ups
100 Singles
Run 400 meters
Monday 090928-WWGG
Shoulder Press
3-3-3
Thruster
3-3-3
Ring Pushups
3 x Max Rep
Handstand Pushups
2 x Max Rep
2 x Max Hold
3-3-3
Thruster
3-3-3
Ring Pushups
3 x Max Rep
Handstand Pushups
2 x Max Rep
2 x Max Hold
Saturday 090926-GG
5 rounds:
Max Rep Pull-ups
Max Rep Ring Dips
Rest as needed. Post reps of each round and total reps.
Max Rep Pull-ups
Max Rep Ring Dips
Rest as needed. Post reps of each round and total reps.
Friday 090918-MGM; WWW; GGG
"D-DAY"
WOD 1 (8:45am):
For time:
Row 1500 meters
30 Burpees
Run 1 mile
Row 1000 meters
20 Burpees
Run 800 meters
Row 500 meters
10 Burpees
Run 400 meters
WOD 2 (2:00pm):
“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
WOD 3 (7:00pm):
“Barbara”
5 rounds, each for time:
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats
WOD 1 (8:45am):
For time:
Row 1500 meters
30 Burpees
Run 1 mile
Row 1000 meters
20 Burpees
Run 800 meters
Row 500 meters
10 Burpees
Run 400 meters
WOD 2 (2:00pm):
“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
WOD 3 (7:00pm):
“Barbara”
5 rounds, each for time:
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats
Monday, September 14
"Nicole"
As many rounds and reps as possible in 20 minutes:
Run 400 meters
Max Rep Pull-ups
Post number of rounds and total amount of pull-ups.
As many rounds and reps as possible in 20 minutes:
Run 400 meters
Max Rep Pull-ups
Post number of rounds and total amount of pull-ups.
Saturday 090912-WG
The goal is for both athletes to individually complete 200 kettlebell swings (1.5 pood) and 200 sit-ups. One starts with swings while the other starts with sit-ups. They will spend one minute on an exercise and rotate. If an athlete completes 200 reps of one exercise before the other, burpees take the place of that completed exercise. This is a head-to-head race. 3...2...1...GO!
Friday 090911-GG
"Brian's Revenge"
For time:
100 Squats
21 Handstand Pushups
100 Squats
15 Handstand Pushups
100 Squats
9 Handstand Pushups
For time:
100 Squats
21 Handstand Pushups
100 Squats
15 Handstand Pushups
100 Squats
9 Handstand Pushups
Saturday 090905-GM
Partner WOD:
The goal is to complete 200 pull-ups combined between the two of you. One athlete will run 200 meters while the other does pull-ups until he/she gets back from the run.
The goal is to complete 200 pull-ups combined between the two of you. One athlete will run 200 meters while the other does pull-ups until he/she gets back from the run.
Friday 090904-GW
"The Smoking Gun"
7 rounds for time:
1 Burpee Deadlift
1 Burpee Power Clean
1 Burpee Squat Clean
1 Burpee Squat Clean & Jerk
**The workout is performed with one bar. The prescribed weight is 185 lbs for men/120 lbs for women. The athlete must hold onto the bar throughout the entirety of each round, if he/she lets go, the round starts over.
7 rounds for time:
1 Burpee Deadlift
1 Burpee Power Clean
1 Burpee Squat Clean
1 Burpee Squat Clean & Jerk
**The workout is performed with one bar. The prescribed weight is 185 lbs for men/120 lbs for women. The athlete must hold onto the bar throughout the entirety of each round, if he/she lets go, the round starts over.
Monday 090831-GGGW
Tabata Pull-ups
Tabata Ring Dips
Tabata Knees-to-Elbows
Tabata Kettlebell Swings (1.5/1 pood)
Tabata Ring Dips
Tabata Knees-to-Elbows
Tabata Kettlebell Swings (1.5/1 pood)
Saturday 090829-WG
Partner WOD:
For time: The goal is to reach a combined 100 clean and jerks (ground to overhead anyhow). One athlete does clean and jerks with 115/85 lbs while the other does 10 burpees.
For time: The goal is to reach a combined 100 clean and jerks (ground to overhead anyhow). One athlete does clean and jerks with 115/85 lbs while the other does 10 burpees.
Friday 090828-GGG
For time:
Walking lunges, 100 ft.
21 Pullups
21 Situps
Walking lunges, 100 ft.
18 Pullups
18 Situps
Walking lunges, 100 ft.
15 Pullups
15 Situps
Walking lunges, 100 ft.
12 Pullups
12 Situps
Walking lunges, 100 ft.
9 Pullups
9 Situps
Walking Lunges, 100 ft.
6 Pullups
6 Situps
Walking lunges, 100 ft.
21 Pullups
21 Situps
Walking lunges, 100 ft.
18 Pullups
18 Situps
Walking lunges, 100 ft.
15 Pullups
15 Situps
Walking lunges, 100 ft.
12 Pullups
12 Situps
Walking lunges, 100 ft.
9 Pullups
9 Situps
Walking Lunges, 100 ft.
6 Pullups
6 Situps
Tuesday 090825-G
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Friday 090821-MGM
For time:
150 Single Unders
100 Sit-ups
50 Box Jumps, 24"
125 Single Unders
80 Sit-ups
40 Box Jumps, 24"
100 Single Unders
60 Sit-ups
30 Box Jumps, 24"
75 Single Unders
40 Sit-ups
20 Box Jumps, 24"
50 Single Unders
20 Sit-ups
10 Box Jumps, 24"
150 Single Unders
100 Sit-ups
50 Box Jumps, 24"
125 Single Unders
80 Sit-ups
40 Box Jumps, 24"
100 Single Unders
60 Sit-ups
30 Box Jumps, 24"
75 Single Unders
40 Sit-ups
20 Box Jumps, 24"
50 Single Unders
20 Sit-ups
10 Box Jumps, 24"
Wednesday 090819-MGG
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
Saturday 090815-WWW
"Linda" (a.k.a. Three Bars of Death)
10-9-8-7-6-5-4-3-2-1 for time:
1 1/2 x Body Weight, Deadlift
1 x Body Weight, Bench Press
3/4 x Body Weight, Squat Clean
10-9-8-7-6-5-4-3-2-1 for time:
1 1/2 x Body Weight, Deadlift
1 x Body Weight, Bench Press
3/4 x Body Weight, Squat Clean
Tuesday 090811-GGG
For time:
Walking lunges, 100 ft.
21 Pullups
21 Situps
Walking lunges, 100 ft.
18 Pullups
18 Situps
Walking lunges, 100 ft.
15 Pullups
15 Situps
Walking lunges, 100 ft.
12 Pullups
12 Situps
Walking lunges, 100 ft.
9 Pullups
9 Situps
Walking Lunges, 100 ft.
6 Pullups
6 Situps
Walking lunges, 100 ft.
21 Pullups
21 Situps
Walking lunges, 100 ft.
18 Pullups
18 Situps
Walking lunges, 100 ft.
15 Pullups
15 Situps
Walking lunges, 100 ft.
12 Pullups
12 Situps
Walking lunges, 100 ft.
9 Pullups
9 Situps
Walking Lunges, 100 ft.
6 Pullups
6 Situps
Saturday 090808-WGWGWGWWGW
For time:
25 Hang Cleans (95/65
25 Pullups, Chest-to-Bar
25 Thrusters (95/65)
25 Toes-to-Bar
25 Kettlebell Swings, 2 pood
25 GHD Situps
25 Overhead Squats (95/65)
25 Deadlift (225/155)
25 Burpee Box Jumps, 24”
25 Power Snatch (95/65)
25 Hang Cleans (95/65
25 Pullups, Chest-to-Bar
25 Thrusters (95/65)
25 Toes-to-Bar
25 Kettlebell Swings, 2 pood
25 GHD Situps
25 Overhead Squats (95/65)
25 Deadlift (225/155)
25 Burpee Box Jumps, 24”
25 Power Snatch (95/65)
Monday 090803-WWMWM
"Fight Gone Bad!"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: 20/16 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: 20/16 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Wednesday 090729-WGMG
As many rounds as possible in 20 minutes:
15 Wall Ball (20/16)
15 Pullups
15 Box Jumps, 24" Box
15 Burpees
Friday 090824-WGGG
5 rounds for time:
25 Deadlift (185/125)
25 GHD Situps
25 GHD Back Extensions
25 Knees-to-Elbows
Wednesday 090722-GWM
As many rounds as possible in 20 minutes:
5 Handstand Pushups
10 Kettlebell Swings (2/1.5 pood)
15 24" Box Jumps
Sunday 090719-MGM
Day 2 of CrossFit Level 1 Trainer Certification
Team WOD (3 person teams)
As many reps as possible in 10 minutes:
Max Rep Box Jumps, 24"
Max Rep Burpees
Run 100 Meters
While one person runs, the others do burpees/box jumps. Add total number of reps completed on burpees and box jumps.
Team WOD (3 person teams)
As many reps as possible in 10 minutes:
Max Rep Box Jumps, 24"
Max Rep Burpees
Run 100 Meters
While one person runs, the others do burpees/box jumps. Add total number of reps completed on burpees and box jumps.
Saturday 090718-MGMWM
CrossFit Level 1 Trainer Certification
"Team Fran"
Run 400 meters
300 Pullups (only one teammate on the bar at a time)
Run 400 meters
300 Thrusters (only one teammate at a time, if bar touches the ground add 25 thrusters)
Run 400 meters
"Team Fran"
Run 400 meters
300 Pullups (only one teammate on the bar at a time)
Run 400 meters
300 Thrusters (only one teammate at a time, if bar touches the ground add 25 thrusters)
Run 400 meters
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