Expedia

21, 18, 15..........3

Overhead Squats (65/95)
Pullups
Box Jumps
Pushups
Odd=200M Run
Even=400M Run

Max Muscle

5 rounds:

5 muscle ups
10 squat snatches 95 lbs
15 MMA knees
Run 3 laps

Post times to comments....

8 Ball

8 Rounds:

8 Deadlifts (135/215)
8 KTE's
8 Squat Jumps
8 HSPU
200 m Run

Post times to comments

Timed Chipper

1 round:

800 m Run
25 OHS (95/135)
100m Run (2 laps)
50 KB Swings
100m Run (2 laps)
25 Burpess
200m Run (3 laps)

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Modified Angie

100 of each:

Pull Ups
Double Unders
Hollow Rocks
Ring Dips

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Blaster

4 Rounds:

400M Run
20 Thrusters (65/95)
30 Push Ups
40 Alternating Lunges

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Killer

800m Run

21-15-9:
Cleans (95)
Burpees

800 m Run

Post times to comments!

Butt Blaster

10 rounds of 10:

Split Jumps
Overhead Walking Lunge (45/35)
Burpees

Post times to comments!

Butt Blaster

Split jumps, overhead walking lunge, and burpee

DT

Five rounds for time of:

12 Deadlift (155/95)
9 Hang power clean (155/95)
6 Push Jerk (155/95)

Post time to comments!

4.14.2009

Dodgeball

30 min of dodgeball

First 15min: Must complete 1 round of Cindy to get back in
Second 15min: Must complete 5 burpees to get back in

WOD

4 Rounds:

400M Run (5 laps)
10 KettleBells/Truck Drivers
20 Push Press
30 Hollow Rocks
40 Squats Jumps

Tabata Heavy

In teams of 2:

16 rounds (2 tabatas):
225lb deadlift
135 lb jerk

Post # of reps to comments

Return of Metcon

5 rounds:

Run 400
30 thrusters empty bar
30 box jumps

Post times to comments

Sun Up

5 rounds:

10 Sunrise push-ups
15 Push Press
20 Jumping air squats
Run down and back X2

Post times to comments

Fatigue

20-18-16-12:

Deadlift (105/135)
Knees to Elbows
KB Swings/Truck Drivers (35/45)
Jumping PullUps
Run 2 laps each round

Post times to comments!

Going Heavy

21-15-9:

Heavy Cleans
Walking overhead lunge (21-15-9 each leg)
Run 5 laps after each round
Post times to comments

Fight Gone Bad

Five 5-minute rounds
1 minute per movement:

Overhead squats (45#)
Thrusters (45#)
Box jumps
Push ups
Sit ups

Post total number of reps to comments

Never-Ending Story

10-9-8-7-6-5-4-3-2-1 to 1-2-3-4-5-6-7-8-9-10

Ring Dips
Pullups
Truck drivers (45#)

Run 2 laps on evens
Post times to comments

Flash

4 rounds:

15 Squat Clean & Jerk (65/95)
A-Up (down & back)
50 Double Unders (or 200 regular)

Post times to comments!

Blast

21-18-15-12-9:

Burpees
Hang Clean (65/95)
Hollow Rocks
400m Run (5 laps)

Post times to comments

3.26.2009

Tough Guy

7 rounds:

5 HSPU
10 Deadlift
20 pushups
Run 2 laps

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Over & Up

30-20-10:

Overhead Squat (95/65)
V-ups
Pull-ups
Broad Jump to end of court and back each round

Post times to comments!

Thrubbin'

One Round:

400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run

Post times to comments!

FRIDAY!

7 rounds of 7:

SDHP (95/65)
Overhead Walking Lunges (each leg)
KTE
Run 3 laps

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Just Do It

4 rounds:

20 Jumping Pull Ups
15 Back Squats (135/95)
10 HSPU
Run 400 (5 laps)

Post times to comments!

Matt's injury from 3.5.09:

OUCH!

Being hardcore and finishing the WOD!

WOD of Death

1 lap around BT lake
100 Burpees
1 lap around BT lake

Post time to comments

The Nut

4 Rounds:

15/15 Squat Snatch 20/30lbs
30 Hollow Rocks
15 Pullups
30 Truck Drivers 35/45lbs

Post times to comments

All Out

10 rounds for time:

10 Deadlifts 115/135lbs
10 Pushups
10 KTE's
20 Dubs

Post time to comments!

Friday Fatigue

21-15-9:

Front Squat (65#/95#)
Kettlebells (35#)/Truck Drivers (45#)
Push Press (same bar as thrusters)
Burpees
Run 5 laps

Post time to comments!

Wipe Out

5 rounds:

5 muscle ups (20 dips 20 pullups)
10 overhead squats 95 pounds
20 floor wipers with overhead squat weight


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Ups

7 rounds:

A-up down & back in gym
7 V-ups
7 HSPU
30 Dubs (120 regular)

Post times to comments

3.9.2009

Experimenting

7 rounds:

7 Thrusters (65/95)
7 Truck Drivers (35/45)
7 Pull Ups
2x run around gym

Post time to comments!

Outside!

4 rounds of:

1 lap around the field house (about 800m)
10 burpees
15 pushups
25 air squats
Post time to comments!

We need weights!

7 rounds:

10 knees to elbows
20 walking lunges
30 double unders (120 singles)
2 laps around gym

AMRAP

AMRAP 20:

5 pull-ups
5 burpees
Sprint down and back in the gym.

Post number of rounds to comments!

MUSCLES!

5 rounds:

5 muscle ups (20 jumping pull-ups 20 dips)
10 HSPU
20 V-Ups
30 lunges

Leg Killer

7 rounds:

1 suicide run
15 jumping air squats
15 push-ups

Post times to comments

Burn It Up

5 rounds of the following:

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

Outside on the track!!

Compare times to 8.7.08 and 7.18.08

Tens

10 rounds of:

10 Pull Ups
10 Burpees
Sprint down/back, down/back in gym

Post times to comments

Oly Day

7 rounds of:

7 Overhead Squat (95/65)
Deadlift (225/155)
Push Press (135/65)

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The Chief

Five 3 Minute Intervals with 1 minute rest in between intervals:

3 135 Power Cleans
6 Push-ups
9 Squats

Post total number of rounds completed

Clean Up

5 rounds for time:

20 Hang Power Cleans (65/95)
200M Run
20 V-ups

3-2-1-GO!

Pain Storm

For time:

100 Squats
90 Double Unders
80 Push Ups
70 Sit Ups
60 Jumping Pull Ups
50 Thrusters (45/55)
40 Lunges
30 Box Jumps
20 Deadlift (95/135)
10 HSPU

Wallup

7 rounds of 7 reps:

Wall Balls
Pullups(14 Jumping)
Burpees

Post times to comments!

Captain America

10 Rounds:

20 air squats
10 hang squat snatches (65/95)

Post times to comments

Matt's favorite

AMRAP in 20 minutes:

400M Run
Pullups (max rep)

Count # of rounds and max pullups

Tabata

Each movement is 8 rounds of 20 sec work followed by 10 sec rest:

Lunges
Situps
Pushups
SDLHP 45/65
Jump Rope

Post # of reps...

SWAT

4 Rounds:

15 Hang Power Cleans (65/95)
20 Burpees
25 K.B. Swings (35/53)

Post times to comments

Ready to Run

800 m Run
21 Clean & Jerks (65/135)
21 Box Jumps
21 Pull Ups
200m Run
15 Clean & Jerks (65/135)
15 Box Jumps
15 Pull Ups
800m Run
9 Clean & Jerks (65/135)
9 Box Jumps
9 Pull Ups

3-2-1-GO

Going Heavy

7 rounds of:

5 back squats (225 lbs, girls go heavy)
5 thrusters (135, girls go heavy)
5 muscle ups (10 pull-ups, 10 dips)

Shoulder Shredder

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of:

Push Press 95#
Overhead Squat
HSPU

Post time to comments

SEVENS

5 rounds:

7 Pullups
7 Thruster (65/95)
7 Ring Dips/14 Dips
7 Burpees

Post time to comments!

K2

10 Rounds:

200M Run
10 Clean & Jerk
25 Sit Ups
10 Strict Pull Ups

Post time to comments

Minutes

4 min. each station:
1 min work, 1 min rest, 1 min work, 1 min rest

Squat Jumps
Deadlift (65#/95#)
Ball Slam
Push Ups
Pull Ups
Burpees

Count total number of reps!

Joshua

from www.crossfitnsc.com

Five rounds of:

Run 400 meters
30 Glute-ham sit-ups
15 Deadlift (250/150)

3-2-1-GO!

Bauer

AMRAP in 20 minutes:

10 Knees to Elbows
15 Box Jumps
20 Dubs/100 Singles

Post number of rounds completed.

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!!!