Dodge Ball Warm-up

21-15-9-6-3
Hang Squat Snatch (65/95)
HSPU
Pull ups

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WOD

5 Rounds:

200M Run
10 Burpees
25 KB Swings 35/53

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AMRAP

AMRAP 20 Minutes:

5 HSPU's
5 KB's (35/55#)
5 Squat Jumps

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Quickie

21-15-9 reps of:

pound Deadlift (225/185)
pound Overhead squat (135/95)

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Run Baby Run

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

KB Swings 35/53
KTE's
Odd=400M Run
Even=200M Run

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WOD

12-9-6-9-12

Squat Clean and Jerk (95, 135)
Deck Squats
Sprint 200

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Muscle Squats

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

(2 pull ups, 2 dips per muscle up)

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WOD

4 RDS:

15 Hang Clean 95/135LB
15 RING DIPS
15 ONE LEG SQUATS (EACH LEG)

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Heavy Thursday

3 ROUNDS:

15 D/L 225/155
21 KB SWINGS 53/70LB
40 BALL SLAMS 14/20

20 MIN CAP!!!!!!

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The Nightmare or Nancy

5 Rounds of Nancy:
5 OHS
Run 400


The Nightmare
100 D/U
90 LUNGES
80 BOX JUMPS
70 SIT UPS
60 GOOD MORNINGS (35/45LB)
50 BURPEES
40 WALL BALLS (14/20LB)
30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)
20 KTE
10 HSPU

CUT OFF TIME IS 30 MINUTES!

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WOD

5 rounds:

10 front squats (95-135)
10 push press (95-135)
Sprint 200 (or A-ups)

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Squat Ups

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups5
0 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments tough guys (and girls)...

Jakes WOD (kettle bells)

75 kettle bells
65 sit ups
55 air squats
45 mt climbers each leg
35 push press (95/65)
25 gut busters
15 burpees
5 laps
15 burpees
25 gut busters
35 push press (95/65)
45 mt climbers each leg
55 air squats
65 sit ups
75 kettle bells

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compare times to 7/23/09

Hump Day Thursday

21-18-15-12-9-6-3
Pull Ups
Sit ups
Box Jumps
Push Ups
Odds-200M Run
Evens-100M Run

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(compare times to 11/12/08)

Moriah's Bday WOD

HAPPY BIRTHDAY MORIAH!!!!!!

4 Rounds:

10 Dead Lift (225)
10 Burpees
10 Gut Busters
Run 200

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WOD

21-15-9
Cleans 95/135
Ring Dips
Run 400

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WOD

2 Rounds for Time:

25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Front Squats 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)

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Finally Friday

Nice to have you back Meeks!

For time:
15 Squat Cleans (155#)
30 Toes to bar
30 Box jump
15 Muscle-ups
30 Push Press/push jerk (40lb dumbbells)
30 Double-unders
15 Thrusters (135#)
30 Pull-ups
30 Burpees
300 feet overhead walking lunges (45lbs)

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The Great Debate

4 Rounds for Time:

25 Overhead Squats 65/95
25 Hollow Rocks
25 Sumo Deadlifts(not high pulls just deadlifts) 65/95
25 Situps

Post time to comments whiners...as in drinks lots of wine...

Brutal

25-15-5
to
5-15-25
Clean and Jerk
Deadlift
Hollow Rocks

Post time to comments foo's...

WOD

3 Rounds:

800-400-200
30 KB swings 35/55
15 Deck Squat Burpees
40 yd OH lunges 25/45

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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

Compare times to 3/23/09 and 12/14/09

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WOD

AMRAP 10 min:

3 HSPU
6 D/L 135/185LB
9 RING DIPS

(Then Basketball)

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Say What?

SCALE WEIGHTS IF THE FORM IS NOT PERFECT!!

800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
400M RUN

5 STRICHED PULL UPS-5 CHEST TO THE BAR PULL UPS-5 PULL UPS

15 SDLHP 65/95
15 BROAD JUMPS
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS

RX: YOU CAN'T KIP ON THE STRICHED PULL UPS( REVERSE GRIP IS ALLOWED), ON THE CHEST TO BAR PULL UPS, CHEST MUST MAKE CONTACT WITH THE BAR, FOR THE REGULAR KIPPING PULL UPS ,CHIN MUST BE OVER THE BAR. IN THE SDLHP THE BAR HAS TO TOUCH THE CHIN.
IF YOU CAN'T DO THAT YOU WILL NOT BE RX!!!!!

Post time to comments suckas....

Only the Strong Work out Today

5 Rounds:

20 push press
15 wall balls
10 gut busters
Run 200

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WOD

4 Rounds for Time:

15 Thrusters 65/95
80yds Lunges
Run 400

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Long Day

Deadlift 155/225# 15-12-9-6-3
Ball Slams 30-25-20-15-10
Dips 25-20-15-10-5
Hollow Rocks 30-25-20-15-10

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Cindy

AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

Welcome Amber!!!!

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Haze

5 Rounds:

10 Clean and Jerk 95/135
400M Run

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Whatchamacallit!!!

1 Mile run then:
50 Air Squats
40 Deadlifts 95/135
30 Wall Balls 14/20
20 Hang Power Cleans 65/95
10 HSPU

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The Final

4 RDS:

5 Muscle ups (10 pullups, 10 dips)
10 Gut Busters
15 KB SWINGS 35/55


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Meeks is the King of Hair Gel

7 Rounds:

200M Run
5 HSPU
15 Back Squat (135/95)
20 Hollow Rocks

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METCON Battle

5 Rounds:

400M Run

50 Air Squats

30 Sit Ups

20 Push Ups

OR

4 Rounds:

400M Run

10 Thrusters

20 Push Ups

30 Alternating lunges

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P Rabbitt

21-18-15-12-9-6-3
Hang Squat Snatches 65/95
Pullups
Wall Balls 14/20
Even Rds=30 Dubs/150 Singles

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Killer

800M RUN
21-15-9
CLEANS (65/95)
BURPEES
800M RUN

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Finally Friday

25-20-15-10-5:
Wall Balls
Gut Busters
Pull Ups
KB Swings (35/50)

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Bunch of Jerks

5 Rounds for Time: (At Wagner)

2 Suicide Runs
15 Split Jerks 65/95

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Chip Chip

25 SDLHP 95/135
25 Burpees
25 KTE
Bear Crawl 80yds
25 1 Leg Pistols(each)
25 Deck Squats
25 SDLHP 95/135

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San Diego

20 minutes continuous of the following:

5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats

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(Compare times to 7/22/08)

Happy Monday

4 Rounds for Time:

10 OHS 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#

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Friday Push

Run 800 meters
20 Push Ups
20 Push Press at 45#
Run 400 meters
30 Push Ups
30 Push Press at 45#
Run 200 meters
40 Push Ups
40 Push Press at 45#
Run 800 meters

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T-$$$$

At Wegner

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

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Donald

10 Burpees
20 KTE
30 Dips
40 KB Swings 35/53#
50 Box Jumps
40 Wall Balls 14/20#
30 Pull Ups
20 HSPU
10 Burpees
*100M Run after each exercise

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WOD

4 Rounds:

400M Run
20 Ball Slams 14/20#
15 KTE'
10 KB Swings 35/53#

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WOD

400m Run
21 Bench Press (BW)
400m Run
21 Push Jerk (65/95)
400m Run
21 Thruster (65/95)

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Half Man-Half Woman

4 Rounds for Time

200M Run
10 Hang Power Snatch 65/95
15 SDLHP 65/95
10 Strict Pull ups

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Croc of...

5 Rounds:

10 Split Jerks 65/95#
10 KB Swings 53/70#
10 Turkish Get Ups 18/25# (5 each)

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Okie Dokie

3 Rounds for Time:

400M Run
21 KB's 35/53#
12 OHS (front squat) 65/95#

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New Years Resolution

400M Run
21-15-9
Deadlifts
Pull Ups
Deck Squat+Mt Climbers
400M

Run Post time to comments...

12 Days of Christmas

12 Squats
11 Sit Ups
10 Wall Balls
9 KB swings (55/35)
8 Burpees
7 Box Jumps
6 DL (95/65)
5 Hang Cleans (95/65)
4 Thrusters (95/65)
3 Racked Lunges (95/65)
2 Front Squats (95/65)
1 Mile Run

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Core Thirty

For time:

Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

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30/30

5 Rounds:

30 Power Clean (65/95#)
Walking Lunges (30 steps)

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Heavy Monday

5 Rounds

15 Thursters (105/135#)

400M Run

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Friday Fight

5 Rounds:

Sprint 200
5 Muscle Ups
10 Deck Squats

Post time to comments fellas...

Semper Fi

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


Hang Power Cleans 65/95#
Pushups
Wall Balls 14/20# (all to 10' target)



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Lumber Jack 20

1 Round:

20 Deadlifts 185/275
200M Run
20 KB Swings 53/70
200M Run
20 OHS 85/115
200M Run
20 Burpees
200M Run
20 CTB Pullups
200M Run
20 Box Jumps
200M Run
20 DB Squat Cleans 30/45
200M Run

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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

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Compare to times on 3/23/09

SNOW DAY!

3 Rounds:

Build Snowman

Make 3 Snow Angels

Throw 5 snowballs at Meeks

Push Minturn in a snow drift

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Tough Grip

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

Dead Lift (95/135)

Hang Clean (95/135)

Pull Ups

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Helen Jacked Up

3 Rounds:

800M Run
42 Swings 35/53
24 Pull Ups

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Omar

AMRAP in 25 min

10 Front Squat 55/75#

15 Sit Ups

20 Dubs

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AMRAP

20 Minutes AMRAP

5 HSPU
10 Hang Squat Snatches 45/65#
15 Deadlifts 65/95#

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WOD

3 Rounds:

200M run
15 Pull Ups
15 Thrusters 65/95
10 Gut Busters
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WOD

4 Rounds:

10 OHS
20 Push Press (65/95)
30 Dubs

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Everglades

5 Rounds:

10 Deadlift (135/185#)
20 KTE's
40yds total Overhead Walking Lunges (40/45#)
400M run

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AMRAP

AMRAP 20 minutes

5 HSPU's
5 KB's (35/55#)
5 Squat Jumps

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Scraper

21-18-15-12-9-6-3
Wall Balls (14/20)
Hang Power Snatch (65/95)
Gut Busters
Even = 100 Jump Ropes (singles only)
Odd = 25 Jumping Jacks

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Badger

3 Rounds:

30 Squat Cleans (65/95)
30 Pullups
800M Run

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Painstorm

100 Squats
90 Dubs/450 Singles
80 Pushups
70 Situps
60 Jumping Pullups
50 Thrusters (35/45)
40 Lunges
30 Box Jumps
20 DB Deadlifts (30/50)
10 HSPU/Strict Press (15)




The consequences of Crossfit Boys Town? Example #1: Matt Minturn

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Ninja

10 Rounds

10 Deck Squats
5 Burpees
10 Push Ups (clapping/spiderman)
200 M Run

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Look Out Legs

3 Rounds

400M Run
100M Lunges
40yds Bear Crawl

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COBK

21-15-9

Cleans (65/95)
OHS (65/95)
Burpees
KTE's

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PATRON

4 Rounds:

200 Meter Run
50 Dubs/250 Singles
20 Box Jumps
20 KBS (35/55)

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Deadmans Push

10 Rounds:

10 Deadlift 95/135

10 TTD Pushups  Chest to ground

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Go Go Go

For time:

Run 200 meters
40 Burpees
Run 400 meters
30 Burpees
Run 600 meters
20 Burpees
Run 800 meters
10 Burpees
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Clean Up

5 Rounds:

7 Power Cleans (135/95#)
14 Pull ups
50 Double Unders

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Wadusnatch

Wall Balls-Dubs-Hang Power Snatch (55/75)

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

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Ladies WOD

For the ladies who are injured...

25-20-15-10-5:

Deadlift
Gut Busters
Box Jumps
KB Swings

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Santina

5 Rounds:

400M Run
10 Deadlifts (155/225)
10 Renegade Rows (20/30)
10 Dips

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Go Hard or Go Home

5 Rounds of:

3 Back Squat (315#)
3 Standing Press (185#)

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Crazy Annie

50-40-30-20-10:

Dubs(Burpees is the sub-25/20/15/10/5)
Situps
Lunges
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Sweet

4 Rounds For Time:

800m Run
10 Hang Power Snatch (65/95)
15 Deck Squats
80 yards Farmer Walk (35/55)
20 Pull Ups

Not sure how "sweet" this one is really going to be!

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JAVA

AMRAP in 25 minutes:

5 HSPU
10 Hang Squat Cleans (65/95)
15 Hollow Rocks

Post total number of rounds completed

KB

For time:

100 KB Swings (35/50)

10 Burpee penalty each time you set the KB on the ground!

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Get Huge

5 Rounds of 5:

Squat Clean (155)
Muscle Ups

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Filthy Fifty

For time:

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings (25/35)
50 Walking Lunges (25 per leg)
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

Post times to comments!

Run Josh Run

400m Run
21 OHS (65/95)
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups
400m Run

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Round Up

2 Rounds:

800m Run
30 OHS
20 Gut Busters

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Going Heavy

5 rounds:

5 Weighted Pull Ups
5 Overhead Squat (155#)

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Metcon Madness

15 min AMRAP:

100 Jump Rope singles
10 Burpees

Post total # of rounds to comments

Forever

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots
25 SDHP

Back At It

10 Thrusters (65/95)
10 KB Swings (35/55)
200M Run
15 Thrusters
15 KB Swings
400M Run
20 Thrusters
20 KB Swings
800M Run

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GO!

6 minutes AMRAP:
25 Double Unders
10 No Pushup Burpees
100 meter run

Rest 1 minute
Repeat for 3 cycles (18 minutes of work)


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Nay Nay

5 Rounds for Time:

400M Run
20 Pullups
20 KB Swings (35/53)

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Shu

800M Run

4 Rounds:
10 Deadlifts (135/205)
15 Burpees
20 V-ups

800M Run

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Dubbin' Up

5 Rounds for Time:

20 Pullups
50 Dubs
40yd Overhead Walking Lunges (45/65)

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Heavy Hitter

Deadlift MAX

Then:

100 Burpees for time

Hilly

15 min AMRAP:

Hill run
10 Pushups

Post number of rounds completed

Lighten the Load

4 Rounds:

30 OHS (45/35)
20 Press (45/35)
10 Burpees

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McFlurry

400M Run
21 Power Cleans (65/95)
21 Thrusters (65/95)
21 Pullups
400M Run
15 Power Cleans
15 Thrusters
15 Pullups
400M Run
9 Power Cleans
9 Thrusters
9 Pullups
400M Run

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