Cutty

21, 18..........3

Wall Balls
Pullups
KB Swings (50/70)
*800M Run at Round of 12*

Leg Killer

5 rounds:

15 Deadlift (155/105)
35 Air Squats

Post times to comments!

Metcon Monday

4 Rounds:

400M Run
10 Ball Slams
20 Push Press
30 Hollow Rocks
40 Squats Jumps

Post time to comments!

Rock Solid

5 rounds of 10:

Deadlift (185#/115#)
Back Squats (185#/95#)
KB Swings (1.5 pood/1 pood)
200 M Run

Compare times to 7/16

Manic Thursday

21-15-9:

Squat Clean & Press (135#/65#)
Pull Ups
Gut Busters

Compare times to 8.4.08

Hamburgesa

1 round:

5 Pull ups
10 Push ups
15 Squats
200m Run
21 KBS
12 Pull ups
400m Run
75 Wall Balls
400m Run
12 Pull ups
21 KBS
200m Run
15 squats
10 Push ups
5 Pull ups

Post time to comments

Insanity

1 Round For time:

50 Squats
10 Hang Clean (95/65#)
10 Push Press
10 Front Squat
10 Clean & Jerk

50 Squats
25 DB Thrusters
25 Ball Cleans
25 Back Extensions
25 Burpees

50 Squats
20 Wall Balls
20 KB Snatch - 10 R 10 L or Swings
20 Ring Dips
20 High Box Jumps

50 Squats
25 Pull ups
25 Push ups
25 Sits ups
25 Squats Jumps

3-2-1-GO!! And try not to puke!

MLK

5 Rounds:

15 Front Squats (65/95)
10 HSPU(20 modified)
200 m Run
15 Wall Balls
30 Situps

Post time to comments

Two for Wednesday

7 rounds for time:

7 clean thrusters (65#/45#)
7 pull-ups

and then....

4 rounds for time:

10 burpees
10 deadlift (115#/185#)

Nancy

5 Rounds:

400M Run
15 Overhead Squats (65/95)

3-2-1-GO!

Dolce & Gabana

25-15-5
to
5-15-25
to
25-15-5

Squat Cleans (65/95)
Push Press (65/95)
Wall Balls

Post time to comment

Hardcore

30-20-10:

Push Ups
Pull Ups
Walking Overhead Lunges
Dips

Compare times to 8.15.08

3-2-1-GO!

Red Devil

3 rounds of the following:

400M Run
5 HSPU (10 Modified)
10 Deadlifts (135#/185#)
15 Push Press (55#/75#)
10 Deadlifts (135#/185#)
5 HSPU (10 Modified)

Compare times to 8.14.08

21

3 rounds:

21 KB Swings (35/55)
21 Pullups
21 KB Swings
21 Box Jumps
21 KB Swings
21 Situps

Compare times to 8.13.08!

Omaha WOD

5 rounds for time:

400 meter run
15 DB Push press (50#/30#)

Compare times to 8.12.08

Cindy

20 min AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats

Compare times to 8.11.08!

Niner

9 rounds:

5 Deadlifts (185/115)
5 Thrusters (95/65)
5 Pull Ups
5 HSPU
100m Run

Post time to comments

Last WOD of '08!

10 rounds:

20 Mountain Climbers
10 Pull Ups
5 Gut Busters

Post time to comments!

Happy New Years Eve!!

Twisted Fifty

400m Run
50 Thrusters (65/45)
50 Push Ups
50 Box Jumps
50 K.B. Swings (53/35)
50 Ball Slams
50 One Arm D.B Snatch (25 EACH)
50 SDHP (65/45)
50 Burpees
400m Run

3-2-1-GO!

Gina

4 Rounds:

400M Run
7 Overhead Squats
7 Front Squats
7 Back Squats
(F=65lbs M=95lbs)

Post time to comments!

LSB's

AMRAP in 20 minutes:

15 Push Press 55lbs/75lbs
10 Wall Ball Shots 14lbs/20lbs
5 KTE
200M Run


Post number of rounds completed to comments!

Recovery

3 rounds:

21-15-9:
Bench Press
Push Press

50-50-50:
Air Squats

Rachel

3 Rounds:

400m Run
30 KB Swings
30 Squat Jumps
30 Push Ups

Post time to comments

Adriana

20 Min AMRAP:

10 Squat Cleans (45#/65#)
10 Pull Ups

3-2-1-Go!

Fantasy

For time:

400M Run
21-15-9 of
Pullups
Burpees
800M Run
21-15-9 of
Deadlifts
HSPU
400M Run

Happy Monday! :)

Torture

For time:

100 Burpees
50 HSPU
200 Air Squats

Good luck guys!!

MetCon

AMRAP in 20 min:

15 Knees To Elbows
15 Box Jumps
15 Double Unders
15 Broad Jumps

Post number of rounds to comments

Kim

3 Rounds:

400m Run
20 KB Swings (55#/35#)
20 Pull Ups
20 SDHP (95#/65#)

Post time to comments!

Manic Monday

40-30-20-10:

Overhead Squat (95#/65#)
Weighted walking lunges (95#/65#)
Kettle Bell Swings (55#/35#)
Ring push ups

Post times to comments!

T-$$$$

2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups

2 Rounds:
200m Run
15 Dips
10 HSPU

2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups

3-2-1-GO!!!

E-Dawg

25-15-5-5-15-25

Hang Power Snatch (45#/65#)
Dubs(100 Singles)
Wall Balls

Post time to comments!

Excel

4 Rounds:

10 Box Jumps
15 Pullups
10 Box Jumps
15 KTE's
10 Box Jumps
Odd= 80yds Lunges
Even= 200M Run

Full Out

4 Rounds:

20 KB Swings (35#/53#)
15 SDHP (65#/95#)
20 Push Ups
15 Burpees

Post time to comments!

Workin' off that turkey!

5 rounds for time:

7 Body weight deadlift,
14 Dumbbell Push Press (35#/20#)
28 Squats

Post time to comments!

"Friday!"

5 rounds of 10:

Back squats (go heavy!)
Burpees
Gut Busters

We did this on 8/8 and 10/10 if you want to compare!

Turbo

As many rounds as possible in 20 min:

10 Hang Power Clean (55/75)
15 Thrusters (55/75)
200m Run

Post number of rounds completed

Speedy

Complete as many rounds as possible in 15 minutes :

10 Overhead Squats (95#/65#)
5 Handstand Push ups

Sunshine

HAPPY BIRTHDAY, MATT!!

5 Rounds:

15 Deadlift (95#/135#)
12 Power Clean
9 Front Squats
200m Run

3-2-1-GO!

Helen

Courtesy of www.crossfit.com 11.17.08

Three rounds for time:

400 meter Run
21 Kettlebell 21 swings (1.5 pood/1 pood)
12 Pull-ups

Fight Gone Bad

Five 5-minute rounds
Rotate every minute for 5 minutes
Rest for 1 minute between rounds:

Kettlebell Swings (35#/25#)
Dead Lift (135#/65#)
Push Press (65#/45#)
Air Squats
Burpees
**Keep a running count of reps for each round!**

We did this workout on 6/30, but with Pull-ups instead of Kettlebells.

WELCOME ROBIN & TARA!!!!

Feel the Burn

courtesy of CrossFit North Santa Cruz 11.13.08

For time:

18-15-12-9-6-3 Front Squats (135#/85#)
3-6-9-12-15-18 Kettle Bell Swings
200m Run after EACH couplette

Post time to comments.

Hump Day

Courtesy of www.crossfithardcore.com 11.12.08

21-18-15-12-9-6-3:

Pullups
Sit-ups
Box Jumps
Push-ups

Odds=200m Run
Evens=100m Run

3-2-1-GO!

L.A.

courtesy of www.crossfithardcore.com 10.31.08

5 Rounds of the following:

200M Sprint
15 Thrusters (95#/65#)
30 Squat Jumps
15 HSPU

Post time to comments!!!

Lori's first appearance on the blog!!!

Quick & Dirty

courtesy of www.crossfit.com 10.14.08

10 Squat Clean
50 Back Extension Sit Ups
8 Squat Clean
40 Back Extension Sit Ups
6 Squat Clean
30 Back Extension Sit Ups
4 Squat Clean
20 Back Extension Sit Ups
2 Squat Clean
10 Back Extension Sit Ups

Get ready for sore abs this weekend!

The Punisher

courtesy of www.crossfithardcore.com 10.13.08

400M Run
50 Thrusters
400M Run
40 Box Jumps
400M Run
30 Sit Ups
400M Run
20 Dips

Welcome to CrossFit, Lori! :)

Post time to comments!

FRIDAY!

5 rounds of:

10 Back Squat (heavy!)
10 Burpees
10 Gut Busters

We did this on 8/8 if you want to compare times and weights!

Post time & squat weight to comments

Rocky

courtesy of www.crossfithardcore.com 10.9.08

AMRAP in 20 minutes:

5 HSPU
10 OHS (45#/65#)
20 K.B SWINGS (35#/53#)
100M SPRINT

Post number of rounds completed to comments!

HQ WOD

courtesy of www.crossfit.com 10.5.08

Five rounds for time of:

15 Deadlift (135#/75#)
12 Hang power clean (135#/75#)
9 Front Squat (135#/75#)
6 Push Jerk (135#/75#)

Post time to comments

**We did this same workout back on 7/2 if you want to compare times!**

The Brits

courtesy of www.crossfithardcore.com 10.2.08

AMRAP in 20 minutes:

5 Deadlift(135#/185#)
10 Knees to Elbows
15 Lunges (per leg)

Kodak

Courtesy of www.crossfithardcore.com 9.26.08

3 Rounds of the following:

40 Push Press(55#/75#)
30 Situps
20 Pullups
10 Snatches(55#/75#)
10 Ring Dips (sub. regular dips)
20 DB Thrusters
30 Air Squats
400M Run

3-2-1-Go!

Post times to comments

Diego

Courtesy of www.crossfithardcore.com 9.27.08

21-18-15-12-9-6-3:

SDLHP
Burpees
Hang Power Cleans
Odd=200M Run
Even=30 J.J.'s

Post time to comments!

Hamburgesa

Courtesy of crossfitnsc.com 9.24.08

5 pull ups
10 push ups
15 air squats
200 m. run
12 pull ups
21 kettlebell swings (35#/55#)
400 m. run
75 wall balls———the meat
400 m. run
21 kettlebell swings (35#/55#)
12 pullups
200 m. run
15 air squats
10 push ups
5 pull ups

Post time to comments

Muscle Magic

5 rounds of the following:

5 Muscle Ups
15 Gut Busters
30 Double Unders

Post time to comments

Big Guns

21-15-9 with a 95# bar:

Sumo Deadlift High Pull
Push Jerk
Overhead Squat

Post time to comments

Dulce Maria

Courtesy of http://crossfitnsc.com/wod/

For Time:

Run 400m
50 Deadlifts (135#/95#)
Run 400m
50 Wall Ball Shots
Run 400m
50 KB Swings (55#/35#)
Run 400m
50 Burpees

3-2-1-GO!

Post time to comments!

Linda

"The 3 bars of death"

10-9-8-7-6-5-4-3-2-1:
Deadlift (1.5x body weight)
Bench (body weight)
Power Clean (.75 body weight)

Scale weight if necessary, but still go HEAVY!

Post times and weights to comments

And prepare to hurt all weekend...

Old Man

Courtesy of www.crossfithardcore.com 9.18.08

5 Rounds for Time:

10 Dips
15 Push Press(65#/95#)
20 KB Swings(35#/53#)
25 Air Squats

Post time to comments!

Thrubbin'

Taken from www.crossfithardcore.com 8.15.08

400 m Run
15 Thrusters (95#/65#)
50 Double Unders
12 Thrusters
40 Double Unders
9 Thrusters
30 Double Unders
6 Thrusters
20 Double Unders
3 Thrusters
10 Double Unders
400 m Run

Post time to comments!!

BRUTUS

Courtesy of Crossfit Omaha

For time (20 minute cut-off):

1 Hang Power Snatch/Overhead Squat/Ring Dip
2 Hang Power Snatch/Overhead Squat/Ring Dip
3 Hang Power Snatch/Overhead Squat/Ring Dip
...all the way up to 10
Run 800 meters
10 Hang Power Snatch/Overhead Squat/Ring Dip
9 Hang Power Snatch/Overhead Squat/Ring Dip
8 Hang Power Snatch/Overhead Squat/Ring Dip
...all the way down to 1

Men use 40% of bodyweight/Ladies use 30% of bodyweight.

Post time or reps completed in 20 min to comments

Yup Yup

For Time:

800M Run

5 Rounds of:
7 Burpees
7 Thrusters(65#/95#)
7 Knees To Elbows

800M Run
(taken from www.crossfithardcore.com 9.8.08)

Post time to comments!

Fiver

As many rounds as possible in 20 min:

5 DL
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats

Post # of rounds completed to comments!

9.2.08

Down with the Sickness

800M Run
10 DB Push Press
20 OHS(55/75)
30 Pullups
40 Dubs
50 Broad Jumps
200M Run
50 Broad Jumps
40 Dubs
30 Pullups
20 OHS
10 DB Push Press
800M Run

Post time to comments!

Skully

21,18,15,12,9:

(95#/65#)
Deadlift
Hang Power Clean
Front Squat
Push Jerk
(taken from www.crossfithardcore.com 8.28.08)

3-2-1-GO!

Post time to comments!

8.27.2008
CrossFit WOD

For Time:
10 Muscle Ups
20 Handstand Push-Ups
30 Pull-Ups
40 KB Swings, 1.5 poods
50 Sit-Ups
60 Burpees

Post time to comments


8.26.2008
Fantasy

3 Rounds of:
20 SDLHP(65#/95#)
30 Double Unders (no subbing!)
40 Box Jumps

for Nicole...

4 Rounds of:
30 Sit Ups
21 Push Ups
15 Dips
9 Seated Press (HSPU mod.)

Post times to comments!

AMRAP

As many rounds as possible in 20 min:

200M Run
9 Thrusters (55#/75#)
12 Knees to Elbows
15 KB Swings

Post time to comments!

Coconut

3 Rounds:

800M Run
21 Wall Balls
15 Overhead Squats (65#/95#)
9+1 DB Snatches (20#/35#)
(taken from www.crossfithardcore.com 8.22.08)

Post time to comments!

Burple

10 Rounds for Time:

12 Pullups
12 Burpees

3-2-1-GO!

Post times to comments!

Who's Left?

4 Rounds for Time:

21 Sumo Deadlift High Pull (65#/95#)
15 Thrusters (65#/95#)
21 V-Ups
30 Double Unders
(taken from www.crossfithardcore.com 8.20.08)

Post time to comments!

Grinder

WARNING: The picture below is GROSS!!!


If you don't want to see a stitched-up leg, don't look!

5 rounds for time:

20 Box Jumps (big box!)
20 Sit Ups
5 HSPU (or 15 Push Ups)
Run a 400

Post time to comments!


GROSS PICTURE BELOW!!!



Nicole's leg.............

I'll spare you the before-stitches picture :)



Let's take a walk down memory lane.....
It was only a little over a month ago that this happened to the other leg...
Lesson should've been learned the first time!

Bangin' Bruce

For time:

5 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Air Squats)
10 Clean & Jerks (95/135)
5 Rounds of Cindy
10 Clean & Jerks (95/135)
5 Rounds of Cindy
(taken from www.crossfithardcore.com 8.17.08)

Post time to comments!

Hardcore

30-20-10:

Push Ups
Pull Ups
Walking Overhead Lunges
Dips
(modified from http://www.crossfithardcore.com/ 8.15.08)

Post time to comments!

The Red Devil

3 rounds of the following:

400M Run
5 HSPU/10 Modified
10 Deadlifts (135#/185#)
15 Push Press (55#/75#)
10 Deadlifts (135#/185#)
5 HSPU/10 Modified
(taken from www.crossfithardcore.com 8.14.08)

3-2-1-GO!!!

Post time to comments



Nicole and Ryan deadlifting


Nicole showing off her pit stains...so lady-like!



Meeks' hand, post-workout

21

3 rounds:

21 KB Swings (1 pood/1.5 pood)
21 Pullups
21 KB Swings
21 Box Jumps
21 KB Swings
21 Situps
(taken from www.crossfithardcore.com 8.12.08)

That's a lot of KB Swings!!

Post times to comments!

Omaha WOD

5 rounds for time:

400 meter run
15 DB Push press (50#/30#)
(Taken from http://www.crossfitomaha.blogspot.com/ on 8/12/08)

Post times to comments

CINDY

8.11.08...just forgot to post it

20 minutes continuous:

5 Pull Ups
10 Push Ups
15 Air Squats

Post number of rounds completed to comments!

TGIF

5 Rounds of the following:

10 Back Squats (go heavy!)
10 Burpees
10 Gut Busters

Post times to comments!

Burn It Up 2

5 rounds of the following:

400m Run
50 Air Squats
30 Sit Ups
20 Push Ups

Outside on the track...It's a hot one!

Split Decision

For the guys who love muscle-ups...
5 Rounds of:
10 Thrusters
5 Muscle-Ups

For the ladies who can't do muscle-ups...
Monday's workout...Let's beat the guys' times!! :)
21-15-9:
Squat Clean & Press (65#)
Pull Ups
Gut Busters

Last workout for Meeks before VEGAS!



Ryan and Meeks doing thrusters. Get low!


MUSCLE-UPS!

Powerhouse

5 Rounds:

10 Deadlift (225#/125#)
10 Burpees
5 HSPU

Bring on the HEAT!

Post times to comments

Nicole loves HSPU and Burpees!!!

Meeks showing off his skills

...and Matt taking a cheap shot at his head

Manic Monday

21-15-9:

Squat Clean & Press (135#)
Pull Ups
Gut Busters

Go get it!!

Hot Hundred

Quote of the day:
"Oh my god, I hurt!! I think I'm going to bed right when I get home"

50-35-20:

Overhead Walking Lunges (65#/45#)
Push Ups
Box Jumps
Knees to Elbows

3-2-1-GO!
Sweat it out!

The Outsiders

Meeks & Matt:
21-15-9:
Overhead Squats
Burpees

The cool people:
5 Rounds of 10:
Thrusters (95#/65#)
Burpees
Gut Busters (10# ball)

Post times to comments!

Fiver

Five rounds of five:

Dealift
Handstand Push Ups
400 m Run

We're going heavy on deadlift!!

Post time to comments

Meeks & Matt deadlifting 315#

Ryan deadlifting 225# and Nicole deadlifting 135#

The Information Superhighway

Hey Roguers, I came across a couple cool websites yesterday...

This one is a blog about the Zone, it looks like its run by somone from the original CrossFit. It has recipes, ideas, discussions, etc...

And then I found CrossFit Endurance. Check it out, yo! These workouts are meant to be in addition to regular CrossFit. Its tabata and interval type of stuff, rather than "LSD" endurance. It makes me want to get out there and RUN! Anyone want to do a half-marathon??

Are Your Legs Burning Yet?

5 Rounds of:

10 Back Squat
10 Burpees
10 Gut Busters

3-2-1-GO!!!

Post times to comments!

OmahaWOD

With a 20 minute time limit...

First:
50 Push Press (75#/45#)

Then 3 rounds of:
50 Box Jumps, 24 inch box
50 Sumo Deadlift High Pull (45#/35#)

Last:
50 Push Press (75#/45#)
(taken from http://www.crossfitomaha.blogspot.com on 7.23.08)

Post time (or reps completed in 20 minutes) to comments...

Jay on box jumps...before he added the 4th box!

Pick Your Poison

The ladies and gents are doing different workouts today, since the ladies can't do muscle-ups...

For the guys:
4 Rounds of:
10 Clean & Jerks
10 Muscle Ups

For the ladies:
50-40-30-20-10
Sit Ups
Box Jumps (3 boxes)

Post times to comments!

Dani and Nicole on "box" jumps

Matt getting a muscle-up and Meeks with the C&J

SanDiego

20 minutes continuous of the following:

5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats
(taken from CrossFit SanDiego on 7.21.08)

3-2-1-GO!

Burn It Up

5 Rounds of the following:

400 m Run
50 Air Squats
30 Sit Ups
20 Push Ups

Outside on the track!

Post time to comments...

Shoulder Shredder

Complete as many rounds as you can in 20 minutes:

15 Push Ups
12 Ring Dips (or regular dips)
9 Push Press (115#/65#)
(Taken from crossfit.com on 8.17.08)

Go get it!!


Post number of completed rounds!

Rock Solid

"Training is the opposite of hoping" -Nike ad

5 rounds of 10:

Deadlift (185#/115#)
Back Squats (185#/95#)
KB Swings (1.5 pood/1 pood)
200 M Run

Post times to comments!

swALLover

Quote of the day: "I threw up in my mouth on the second round of thrusters" -Meeks

21, 15, 9:

Thrusters (95#/65#)
Pull Ups
Handstand Push Ups (or modified)
Burpees

3-2-1-GO!


Eric pumping out some HSPU's and Dani doing the modification


Pull Ups and Burpees...some CrossFit favorites!

Field House today:
93 degrees
85% humidity
DAMN!

Post time to comments

Ego Boost

Quote of the day: "Oh, so that's why Ms. Conover has muscles like a wrestler!"

5 rounds of the following:

10 Squat Clean & Press
5 Muscle Ups
200m Run

Post times to comments!

Happy Friday

5 Rounds of 10:

Deadlift
Overhead Squat
Bench Press
Gut Busters

Post time to comments!

Killer Numbers

40-30-20 of the following:

Pull Ups
KettleBell Swings
Burpees
Double Unders

3-2-1-Go!!

Post time to comments!



Meeks <3 Burpees!

Dani swinging the pood...

...I don't care who you are, that's funny

Back in Business!

Dani and Nicole tackled the big box!!

5 rounds for time:

20 Box Jumps
20 Sit Ups
5 HSPU (or 15 Push Ups)
Run a 400


Post time to comments!

Get it Dani!!

Nicole's battle wound...3-2-1-GO! Quitting is for losers!

TheWOD

5 rounds of the following:

5 Handstand Push Ups
10 Bench Press
15 Dips (or Ring Dips)
20 2-for-1 Wall Balls

Post time to comments!

From the HQ

Five rounds for time of:

15 Deadlift (135#/65#)
12 Hang Power Clean (135#/65#)
9 Front Squat (135#/65#)
6 Push Jerk (135#/65#)
(taken from crossfit.com on 7/2/08)


Post times to comments!

Meeks doing...front squat? push jerk? not sure...

Ryan making an appearance on the blog!!

Now if we could just get him to post his times...

SnatchYouUp!

5 Rounds of 10 of the following:

Hang Snatch (115#)
Back Extension Sit Ups
Muscle Ups

Post times to comments!

Fight Gone Bad

Five 5-minute rounds
Rotate every minute for 5 minutes
Rest for 1 minute between rounds:

Pull Ups
Dead Lift (135#/65#)
Push Press (65#/45#)
Air Squats
Burpees
**Keep a running count of reps for each round!**

FEEL THE BURN!!!

Reps and Totals are below --->

Nice job everyone!!

Meeks and Minturn recovering on the floor...

...while Nissen cleans up!