Picture & Video

Check out those incredible arms! a.k.a. crossfit porn...

Fifties

For time:
50 Box Jumps, 24 inch box
50 Jumping Pull ups
50 Kettlebell Swings, 25/35
Walking Lunges, 50 steps
50 Toes 2 Bar
50 Push Press, 45#/33# bar
50 RDL's 45#/33# bar (bar to shin)
50 Wall Balls
50 Burpees
50 Double Unders

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WOD

3 Rounds:

50 Dubs
25 Double Wall Balls
25 Kettle Bell Swings 35/55




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Kelley's Back & He's Gonna Be In Trouble...

5 Rounds
200 Meter Run
10 Deadlift 185/275
15 Push Press 65/95

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WOD

3 Rounds for Time:
400 Meter Run
20 DL 135/185
40 Walking Lunges

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WOD from 5/9/10

AMRAP 20 Minutes
5 CTB Pull Ups
10 Wall Balls
15 KBS 35/55

This is how tough we are...



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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)

Compared times to 11.10.2009

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Easter Recovery

5 Rounds:
30 Dubs
20 KBS 35/55
20 Box Jumps
10 HSPU

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Hefty Hefty

5 Rounds:

5 Power Cleans 95/135
10 Front Squat 95/135
5 Push Jerk
20 Pull Ups
90 Second Rest in between rounds


This was Cheikh's idea of an "after workout endurance test". Obviously Lisa's center of gravity was a little thrown off being 4 1/2 months preggo. But Moriah, Becca, & Cheikh look fantastic!!!






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WOD

4 RFT
• 400 Meter Run
• 15 Thrusters 65/95
• 15 Box Jumps


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winey winey

5 rounds:
Run 200
10 Goblet Squats 35/55
15 Wall Balls
20 Push Ups (new crossfit standard)

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4/4/11

3rds
800m
15 burpees
15 dips
15 push press

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Fake Bake Adam

AMRAP 20 Minutes
5 Deadlifts 65/95
5 Power Clean 65/95
5 Thrusters 65/95
5 Back Squats

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Tens

10 Rounds:
Run 200
10 Squat Jumps
10 Dips
10 Pull Ups
10 Push Ups

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Heavy Hitter

5 Rounds:

10 Back Squats (body weight)
10 Kettle Swings (75/55)

Compare times to 8/13/2009

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AMRAP

20min AMRAP
15 Push Ups
12 Walking Lunges
9 Push Press 65/95
6 Hollow Rocks

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It's the Final Countdown

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

Pull Ups
Lunges (each leg)
Gut Busters
Front Squat 95/135#
Burpees

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WOD

2 RFT

53 Dubs
5 Ring Dips
53 Squats
3 HSPU
53 Sit Ups
5 Ring Dips
53 KBS's 35/55
3 HSPU

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TABATA

TABATA

Push Ups
Hollow Rocks
Shoulder Press 45/65
Pull Ups

*8 rounds each station, work 20 sec. rest 10 sec.
count Total reps

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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 Side V-ups (20 total)
10 HSPU

CUT OFF TIME IS 30 MINUTES!

COMPARE TIMES TO 3/3/2010

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WOD

20 min AMRAP
10 thrusters 65/95
10 KBS 35/55
10 KTE’s

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WOD from 2/28/11

150 Goblet Squats 35/20
130 Jumping Pull Ups
110 Push Press 65/45
90 DB Deadlift 55/35
70 Burpees

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The Gang's All Here

4 Rounds:

Run 400
20 Pull Ups
15 SDLHP
10 HSPU

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Eezy Peezy Japaneezy

3 Rounds:
15 Power Snatches 65/95
15 Ring Dips
15 KTE’s

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I'm Baaaaack!

Run 800
9 front squats
9 burpees
9 deadlifts

Run 400
15 front squats
15 burpees
15 deadlifts


Run 200
21 front squats
21 burpees
21 deadlifts

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Running Down

800M Run
10 Front Squat 95/135
10 HSPU
400M Run
10 Front Squat 95/135
20 Pushups
200M Run
10 Front Squat 95/135
30 Push Press 45/65

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Max Effort

from 2/2/11

Max out on following lifts:
Deadlift
Strict Shoulder Press
Back Squat

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No More Snow!

21-18-15-12-9-6-3
Burpees
Pull-ups
GHSU
Walking lunges (per leg no weight)

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WOD

3 RFT
25 Cleans 65/95
25 Box Jumps
25 KB Swings 35/53
200M Run

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Jesse's Concoction

4 RFT
5 Pull ups
10 Deadlift 185/135
15 KTE
20 Overhead Walking Lunges 35/45
30 Dubs

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Moriah Money Maker

20 Push Ups
Run 200m
20 Squats
Run 200m
20 Back extensions
Run 200m
20 Burpees
Run 200m
20 Gut busters
Run 200m
20 Box jumps (24″)
Run 200m
20 Walking Lunges (10 each leg)
Run 200m

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WOD

3 RFT
800M Run
15 Wall Balls 14/20
15 KTE's

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Kelley Schmelley

3 RFT
15 Power cleans 95/135
20 Kettle Bell Swings
20 Pull ups
30 Jumping split lunges (15 each leg)

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Shortie

4 Rounds of:
10 Wall Balls
10 weighted lunges 20/30 (each leg)
10 Sit Ups
10 Dips

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WOD

4 RFT
400m run
15Push Press (95/65)
15 Pull Ups
15 Hand Stand Push Ups
15 V-Ups

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Linda

10-9-8-7-6-5-4-3-2-1 of
1.5 times body weight deadlift
Body Weight Bench
¾ Body Weight Hang Cleans

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Burpee Hell

100 total
Burpee Clean & Press

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Team Challenge

100 reps total as a team of the following lifts:
Shoulder press
Air Squats
Burpees
Hollow rocks
Kettle Bell Swings
Then a mile as a team (each member sprints 200, then next member sprints, yada yada, yada)


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300

25 pull ups
50 deadlift 135/95
50 push ups
50 box jumps
50 dumbbell clean and press 30lbs guys
50 floor wipers
25 pull ups

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Welcome Amina!!!

21-15-9-3
Wallballs
Weighted walking lunges 20/30
Burpees
Thrusters 65/95

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Snowy WOD

7 ROUNDS
7 Cleans 65/95
7 Burpees
7 Ring Dips

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WOD

3 RFT
15 SDLHP 65/95
10 1 Arm D.B. Snatches (10 each arm) 20/30
5 L pull-ups
5 HSPU

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Back Easy

4 RFT
400M Run
15 Thrusters 65/95

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WOD

10 HSPU
10, 9, 8.......3, 2, 1
Deadlifts 135/185
KB Swings 53/70
finish with
10 HSPU

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WOD

3 RFT
15 Wall Balls 14/20
20 Pushups
30 O/H Lunges 25/45
40 Situps

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WOD

5 Rounds:
Run 400
15 Pull Ups
15 KBS

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13th Day of Christmas

5 Rounds:
Run 400
15 pull ups
15 kettle bell swings

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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

compare times to 12/30/09

Good luck!!!

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WOD

5 RFT
10 Power Cleans 95/135
15 Gut Busters
20 Box Jumps

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WOD

3 Rounds for Time:

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

Then basketball!!!

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Monday Minutes

20 MIN AMRAP
5 CTB Pull ups
10 Ring dips
15 Power Snatch 65/95

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Monday funday

2 Rounds
25 SDLHP 65/95
50 Pushups
25 Thrusters 65/95
50 Box Jumps
25 Burpees
50 Dubs/250 Singles
400M Run

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Yeah...I crossfit

This is what crossfit can do for you!!!

WOD

400M Run
then
10,9,8.....3, 2, 1
OHS 85/115
Chest To Bar Pullups(reg pullups=add 5 reps per round)
Finish with
400M Run

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The Overturn

4 rounds for time of:
10 Hang Power Cleans, 110#/77#
50 dubs10 Thrusters, 110#/77#
10 KB Swings, 2/1.5 pood

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Post Big 12

Begin with(before u start):
25 Mule Kicks
And then…
7 Rounds of 7 reps
Burpees
Lunges(per leg)
HSPU
KB Sumo DL 53/70

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Welcome Becky

21-18-15-12-9-6-3
Deadlift 95/135
Hang Cleans 65/95
Run 200 each round

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Fish Gill

5 Thrusters (135/95)
20 Burpees
5 Handstand Push Ups
30 GHD Sit Ups
5 Push Press (135/95)
20 Toes to Bar
20 Pull Ups
5 Thurusters (135/95)
60 Double Unders

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Soldier WOD

20 Deadlifts (185/275lbs)
Run 400m
20 KB swings (1pood/2pood)
Run 400m
20 Overhead Squats (85/115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20"/24")
Run 400m
20 DB Squat Cleans (30/45lbs each)
Run 400m

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WOD

10-20-30-20-10
Hollow Rocks
K.B. Swings 35/53
SDLHP 65/95

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Just Do It

5 Rounds
15 Box Jumps
400M Run
15 Split Jerks 55/75

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Rainy Dayz

3 Rounds
10 Wall Balls 14/20(10'ft target)
15 Deadlift 65/95
20 Pullups
25 Gut Busters

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Have Fun

21-15-9-15-21
Burpee Box Jump
V-ups
OHS 65/95

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Get Er Done

4 Rounds
5 HSPU
10 KB Swings 53/70
15 Burpees

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TO THE DECK

2 Rounds
400M Run
20 Pushups
20 1 arm db snatch(10 each)
400M Run
30 Situps
30 Air Squats

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Welcome Kelley!!!

WOD
2 Rounds for Time:
25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Thrusters 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)

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Destresser

4 Rounds:
10 Front Squat 95/135
15 Pull Ups
20 Leg Extensions

Becca working the core

Way to get your chin above the bar Adam!

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Humpday

4 rounds
400m run
21 toes to bar
12 ring dips

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Fifteens

4 ROUNDS
15 SDLHP 55/75
15 BOX JUMPS
400M RUN
15+1 RENEGADE ROWS 20/30
15 MULE KICKS

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Happy November

21-15-9
Cleans (65/95)
KBS (35/55)
Burpees
Gut Busters

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WOD

Run 800
21-15-9
Deadlift 95/135
Dips
Run800

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WOD

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

Compare times to 1/28/10

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Mom & Dad WOD

Fight Gone Bad

3 Rounds/1 min each station/Rest 1 min

KBS 20/40 lbs
Sit Ups
Jumping Pull Ups
Push Press (65/45# Max Reps)
Lunges (Max Reps)

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Pain Storm

100 Squats
90 D/U or 450 singles
80 Pushups
70 Hollow Rocks
60 Jumping Pullups
50 Thrusters 35/45#
40 Box Jumps
30 Deadlifts 95/135#
20 Burpees
10 HSPU

compare times to 5/20/10, 11/10/09, or 2/18/09

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WOD

4 Rounds
20 KB Swings 35/53
30 Walking Lunges
15 Push Jerks 65/95
Run 400

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Ninja

10 Rounds:
10 Goblet Squats (25/40)
5 Burpees
10 Spiderman Push Ups
200 M Run

Compare times to 11/9/09

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WOD

3 Rounds
10 Front Squat 65/95
30 Dubs
10 Pullups
30 Situps

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Broken Horns

4 Rounds
400M Run
15 Power Snatch 65/95
15 Box Jumps

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Go Huskers! Longhorns DOWN!

WOD

5 Rounds for Time
10 Front Squats 95/135
5 HSPU
10 Burpee Pullups

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In It to Win It

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 35/55
30 Sit-ups
20 Hang squat cleans, 20/35 pound dumbells
25 Hip Extensions (gut buster machine)
30 Wall ball shots

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WOD

AMRAP in 15 minutes:
3 Power Cleans & Jerk 95/135
6 Ring Dips
9 KB Swings 50/70

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WOD

5 Rounds:
20 push press 65/95
15 wall balls
10 gut busters
Run 200

Compare times to 2/9/2010

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WOD

3 Rounds:
10 CTB Pullups
15 Box Jumps 20/24
20 Dubs/100 Singles
25 Pushups

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Sevens

7 Rounds:
7 1 arm DB Snatch(per side) 20/30
7 Burpees
7 Thrusters 65/95

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WOD

25-20-15:
Front Squat (65/95)
Push Jerk (65/95)
Gut Busters
100m-200m-400m

WOD

5 rounds:

40 Double Unders
30 Sit Ups
15 Deadlift 95/135
10 Pull Ups

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Pot luck

3 Rounds:

800M Run
20 KBS 35/55
15 Hang Power Snatch 55/75

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Fight Gone Bad

Three rounds of:
Wall-ball, 20 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)
Mountain Climbers (Reps)

Do as many reps as possible at each station for one minute before moving on to the next. No resting in between stations. There is one minute of rest in between each round. (so 5 minutes of work, 1 minute rest, 5 on 1 off, 5 on then done) Each rep is a point. Keep track of total number of reps each round.


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WOD

21-15-9-6-3
Lunges(each leg)
Burpees
Toe to Bar

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Hefty Hefty

3 ROUNDS:

15 D/L 135/185LB

20 WALL BALLS

30 WALKING LUNGES 20/35LB (TOTAL)

50 YARDS BEAR CRAWL

80 YARDS FARMER WALK 53/70LB

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Legs Heavy

Run 400

then 10 rounds of:

7 heavy squats (bodyweight if possible)

15 sit ups

finish with 400m run

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Huskerrrrrrs!!!!!

15-12-9
Run 400
Thrusters 135/95
Strict Pull-ups 45/25

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Finally Freaking Friday

Run 400
-then
3 Rounds:
5 DL (135/185)
10 HSPU
15 Gut busters (with ball)
-then
Run 400

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WOD

4 Rounds:

800M Run
25 OHS 55/75


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Double Up

-WOD 1
-3 Rounds:
10 Kettle Bell Swings (35/55)
15 Front Squats (65/95)
20 Pull Ups

-WOD 2
-3 Rounds:
30 Hollow Rocks
2 Suicide Run on bball court
50 Double Unders

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Matt Machine

5rds:
5 snatch from the floor (135#)
10 Burpees
15 Dips

Moriah takin a dip...

Lisa showing horrible snatch form...

but decent range on dips...

and burpees are her nemesis....

It's a bird...it's a plane....it's Becca!

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Fast Friday

3 Rounds:

50 Dubs/25 Mule Kicks
40 Box Jumps
30 Gut Busters (without ball)
10 SDLHP 65/95

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Dirty Mike & The Boys

WOD:-
4 Rounds:
- 20 Push-ups
- 20 Air Squats
- Run 200 meters

- 3 Rounds:
- 15 Push Press 65/95
- 15 Sit-ups

- Run 200 meters

- 2 Rounds:
- 10 Front Squat, 65/95 lbs
- 10 Lunges (total)

- Run 400 meters

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WOD

4 Rounds:

400M Run
24 K.B. Swings 35/53
18 Pullups
12 Thrusters 65/95

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WOD

3 Rounds for Time
15 Deadlifts 135/185
30 Lunges(total)
60 Situps

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