Monthly Archives: November 2011

WOD – Wednesday November 30th, 2011

5 Rounds:
5 KB Clean Left
5 KB High Pull Left
5 KB Snatch Left
5 KB Overhead Squat Left
5 KB Clean Right
5 KB High Pull Right
5 KB Snatch Right
5 KB Overhead Squat Right
…

WOD – Tuesday November 29th, 2011

“Girls Gone Wild”
For Time:
10 Clean and Jerks 135/95lb
50 Double Unders
50 Sit-up
21 Thrusters 95/65lb
21 Pull-ups
10 Clean and Jerks 135/95lb

WOD – Monday November 28th, 2011

“CrossFit Total”
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

WOD – Sunday November 27th, 2011

9am Yoga or Rest day

WOD – Saturday November 26th, 2011

3 Rounds:
10 Wall Walks
20 Medball Cleans
20 Ring Dips
20 Wall Ball Shots
20 Slam Balls
20 Jumping Lunges

WOD – Friday November 25th, 2011

3 Rounds for Max Reps at Each Station:
1min – Max Reps Slam Balls
1min – Max Cal Row
1min – Max Rep Sumo Deadlift High Pull
1min – Max Sit Ups
1min – Max Rep Pull Ups
1min – Rest

WOD – Thursday November 24th, 2011

Happy Thanksgiving! Enjoy!
No class today.

WOD – Wednesday November 23rd, 2011

4 Sets:
3 Power Snatch followed by 5 OHS

3 Rounds:
10 Deadlift
20 Box Jump
10 TTB

WOD – Tuesday November 22nd, 2011

12 minute AMRAP of:
15 Double Unders
10 Sit Ups
5 Hang Power Cleans

WOD – Monday November 21st, 2011

5 Rounds:
20 KB Swings 1.5/1pd
10 CTB Pull Ups
5 Overhead Squats 115/85lb

WOD – Sunday November 20th, 2011

9am Yoga or Rest day

WOD – Saturday November 19th, 2011

Coach Justin’s “Surpise WOD.”

WOD – Friday November 18th, 2011

3 Rounds:
75 Air Squats
25 Ring Push-ups
15 Toes to the bars
10 Pull-ups

WOD – Thursday November 17th, 2011

4 rounds for time of:
250 m Row
25 Double Unders
10 Ring Rows
5 GHD Sit-up

WOD – Wednesday November 16th, 2011

“Half Nate”
10 Minute AMRAP:
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings

WOD – Tuesday November 15th, 2011

5 rounds of:
1min Max Reps of Sumo Deadlift High Pull
1min Max Reps of Box Jump 24/20”
1min Max Reps of Wall Ball 20/14lb
1min Rest

WOD – Monday November 14th, 2011

15 Minutes AMRAP of:
5 Push Presses 135/95lbs
10 Back Squats 135/95lbs
15 Deadlifts 135/95lbs

WOD – Sunday November 13th, 2011

9am Yoga or Rest Day

WOD – Saturday November 12th, 2011

3 rounds:
Max Hang Snatches 75/55lb
Max Push Ups
Max Box Jumps 24/20″
Max Sit Ups
Max Thrusters 75/55lb
(2 Minute Rest)

WOD – Friday November 11th, 2011

“Hammer”
Five Rounds, each for time:
5 Power Clean 135/95lb
10 Front Squats 135/95lb
5 Jerk 135/95lb
20 Pull-ups
(Rest 90 seconds)

WOD – Thursday November 10th, 2011

1K Row

Push Press 3-3-3-3-3
Deadlift 3-3-3-3-3

WOD – Wednesday November 9th, 2011

5 Sets of:
200m Run
25 Double Unders
15 Pull Ups
(Rest 2 minutes)

WOD – Tuesday November 8th, 2011

7 Rounds:
7 Overhead Squats 95/65lbs
7 Box Jump 24/20″
7 Clap Push-ups

WOD – Monday November 7th, 2011

10 Minutes to Establish 3RM Snatch

7 Minute AMRAP:
2 KB Clean + 2 KB Push Press + 2 KB Overhead Lunges

WOD – Sunday November 6th, 2011

9am Yoga or Rest day

WOD – Saturday November 5th, 2011

For Time:
20 Clean & Jerks 135/95lb
20 Wall Balls 20/14lb
20 Push-ups
20 Burpees

WOD – Friday November 4th, 2011

12 minute AMRAP of:
5 Deadlifts 155/105lb
5 Front Squats 155/105lb
25 Double Unders

WOD – Thursday November 3rd, 2011

5 Rounds:
10 Knees-to-elbows
10 Push Presses 95/65lb
10 Kettlebell Swings 1.5/1pd

WOD – Wednesday November 2nd, 2011

Back Squat
5-5-5
Shoulder Press
5-5-5
Power Clean
5-5-5

WOD – Tuesday November 1st, 2011

“Fran”
For Time:
21-15-9
Thrusters 95/65lb

Browse by Topic