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

Post time to comments...

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

Post time to comments...

30/30

5 Rounds:

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

Post time to comments...

Heavy Monday

5 Rounds

15 Thursters (105/135#)

400M Run

Post time to comments...

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)



Post time to comments...

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

Post time 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 time to comments...

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

Post time to comments...

Tough Grip

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

Dead Lift (95/135)

Hang Clean (95/135)

Pull Ups

Post time to comments...

Helen Jacked Up

3 Rounds:

800M Run
42 Swings 35/53
24 Pull Ups

Post time to comments...

Omar

AMRAP in 25 min

10 Front Squat 55/75#

15 Sit Ups

20 Dubs

Post time to comments...

AMRAP

20 Minutes AMRAP

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

Post time to comments...

WOD

3 Rounds:

200M run
15 Pull Ups
15 Thrusters 65/95
10 Gut Busters
Post time to comments...

WOD

4 Rounds:

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

Post time to comments...

Everglades

5 Rounds:

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

Post time to comments...

AMRAP

AMRAP 20 minutes

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

Post time to comments...

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

Post time to comments...

Badger

3 Rounds:

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

Post time to comments...

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

Post time to comments...

Ninja

10 Rounds

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

Post time to comments...

Look Out Legs

3 Rounds

400M Run
100M Lunges
40yds Bear Crawl

Post time to comments...

COBK

21-15-9

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

Post time to comments...

PATRON

4 Rounds:

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

Post time to comments

Deadmans Push

10 Rounds:

10 Deadlift 95/135

10 TTD Pushups  Chest to ground

Post time to comments

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
Post times to comments!

Clean Up

5 Rounds:

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

Post times to comments!

Wadusnatch

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

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

Post times to comments

Ladies WOD

For the ladies who are injured...

25-20-15-10-5:

Deadlift
Gut Busters
Box Jumps
KB Swings

Post time to comments!

Santina

5 Rounds:

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

Post times to comments!

Go Hard or Go Home

5 Rounds of:

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

Post times to comments

Crazy Annie

50-40-30-20-10:

Dubs(Burpees is the sub-25/20/15/10/5)
Situps
Lunges
Post times to comments

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!

Post times to comments...

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!

Post times to comments

Get Huge

5 Rounds of 5:

Squat Clean (155)
Muscle Ups

Post times to comments

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

Post times to comments

Round Up

2 Rounds:

800m Run
30 OHS
20 Gut Busters

Post times to comments!

Going Heavy

5 rounds:

5 Weighted Pull Ups
5 Overhead Squat (155#)

Post times to comments!

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

Post times to comments!

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)


Post total rounds to comments

Nay Nay

5 Rounds for Time:

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

Post times to comments

Shu

800M Run

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

800M Run

Post time to comments!

Dubbin' Up

5 Rounds for Time:

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

Post times to comments

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

Post times to comments

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

Post times to comments

You want me to do WHAT???

Start With:
5 Weighted pull up 20/35 10
Burpees

Then....
5 rounds:
200m Run
10 BW Deadlift
20 Lateral Hops

4 rounds:
200m Run
15 KBS
30 Double Unders

3 rounds:
20 Med Ball Cleans
40 Lunges (with medicine ball)

2 rounds:
200m Run
25 Burpees
50m Sprint

Post times to comments (if you're still alive)...

Leg Shredder

400m Run

5 rounds:
10 Burpees
100m Sprint
20 Squat Jumps
100m Sprint
20 Hollow Rocks

400m Run

3 for 3

3 rounds:

30 Push Ups
30 Box Jumps
30 Wall Balls
30yd Lunges

Post times to comments!

Runner

For time:

30 back squats
1 mile run

Metcon Madness

5 rounds:

400m Run
30 Air Squats
20 V-Ups
10 Push Ups
5 Burpees

Post times to comments!

Idiocracy

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

Deadlift (65/95)
Push Press/Jerk (65/95)
Sprawls

Even=80 yds lunges
Odd=400M Run

Post time to comments

Okla-who??

4 Rounds:

20 Power Cleans (65/95)
400M Run
20 Pullups


Post time to comments

Pure Torture

7 Rounds:

4 Burpee Deadlift
3 Burpee Power Clean
2 Burpee Squat Clean
1 Burpee Squat Clean and Jerk
Post times to comments

The Mean 15

3 Rounds:

15 Deadlifts (115/155)
15 Burpees
15 Wall Balls
15 Dips

Post times to comments!

The Compound

4 Rounds:

10 Overhead Squats(65/95)
15 Pullups
10 KB Swings
400M Run

We did this one on 7.8.09 at Wegner...times aren't exactly comparable though because we did truck drivers instead of KBS, and we didn't have to walk to the track...

Post time to comments

Ready to Run!

25-20-15:

Front Squat (65/95)
Push Jerk (65/95)
40yd Bear Crawl
200m-400m-800m

Post times to comments!

America Rocks

4 rounds:

10 DB Power Cleans (25/35)
20 Thrusters (65/95)
30 Dubs/15 Burpees

Post times to comments!

Adam's Gamble

4 Rounds:

Run 400
10 DL
10 HSPU
20 Hollow Rocks
Post times to comments

Man Workout

7 rounds:

7 Squat clean and press (135, 75)
2 muscle ups (7 pullups, 7 dips)
A-Up down & back

Post times to comments

Over & Up

25-20-15-10-5:

Overhead Squats (65/95)
Pullups
GHB sit ups

Post times to comments

Century

For time:

100 Thrusters (85/55)

At each minute, starting at ‘go’, do 3 burpees and 3 box jumps

Post times to comments

Speedy

5 rounds:

Run 400
15 Squat Cleans (65/95)

Post time to comments

Memories

5 Rounds:

15 Push Press
15 Knees to Elbows
15 Squats (135/105)
200m Run

Post times to comments

Who Doesn't Love Burpees?

5 rounds:

5 HSPU
5 burpees
10 Dead lift (225/145)
5 burpees
Post time to comments

Double or Nothing

-WOD 1-
3 Rounds:
80yd Farmers Walk (35/55)
15 Front Squats (65/95)
20 Pull Ups

-WOD 2-
3 Rounds:
30 Broad Jumps
40yd Suicide
50 Double Unders

MUST COMPLETE BOTH WODS!!!!!

Post total time to comments

Hurting

5 Rounds:

5 HSPU
10 Burpees
20 V-ups
400M Run

Post times to comments...TGIF!

Heavy Hitter

5 Rounds:

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

Post times to comments!

8.12.2009
Death by CrossFit

3 rounds:

10 Deep Squat Cleans
15 Pull Ups
10 Hang Snatch

Post times to comments

Descent

50 Wall Balls
200 meter run
40 Pushups
200 meter run
30 Burpees
200 meter run
20 Pullups
200 meter run
10 Jumping lunges
200 meter run

Post times to comments!

Tear It Up

400M Run

21, 18, 15, 12, 9, 6, 3:
Deadlifts (95/135)
Jumping air Squats
Knees to Elbows

400M Run

Post times to comments!

TGIF

4 Rounds:

10 GHB sit ups
15 SDLHP
20 Dips

200m Run on odd rounds
400m Run on even rounds

Post times to comments

Tough Call

4 Rounds:

15 Wall Balls
20 Pullups
50 Dubs or 15 Burpees

Post times to comments!

Filthy Forty

400m Run
40 Cleans
40 yards x2 sprints
40 Burpee Box Jumps
400m Run
40 Deadlift (95/135)
40 yards x2 sprints
40 Lunges each leg
400m Run
40 KB. Swings

Post times to comments!

WOD

AMRAP in 20 minutes
5 HSPU
10 Snatch
15 Deadlift

Post time to comments suckas!

Ninja

AMRAP in 20 minutes
100 m run
21 sit ups
15 SDLHP (45/65)
9 push ups

Post time to comments!

Countdown

10 Thrusters
9 Deadlift
8 Squat Clean
7 Push Press
6 Hang Power Clean
5 Front Squat
4 Push Jerk
3 Hang Squat Clean
2 Power Clean
1 Shoulder Press

(W=85, M=115)

Post time to comments!

OMAR

20-15-10-15-20

Wall Balls

Pull Ups

Dips

Strict Press

Run 200 on 20-10-20

Post time to comments!

WOD

50, 40, 30, 20, 10

Air Squats

Push ups

Sit ups

Dubs

post time to comments!

Jakes WOD

75 pushups
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 pushups

post time to comments!

WOD Mod Eric

5 Rounds for time:

Run 400 on odds; 200 on evens
6 Squat Clean Thrusters
12 Kettle Bell Swings
18 Pushups

post time to comments

Mid Atlantic Qualifier

21-15-9:

Overhead Squat (65/95)
Box Jumps
Run 400m at the beginning of each round

Post times to comments!

Light Linda

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

½ BW Bench
BW Deadlift
½ BW Power Clean

Post times to comments!

Recovery

4 rounds:

5 HSPU
10 Bench Press
20 Push Press
30 Double Unders

Post times to comments

THE PUKER

Courtesty of FitNiss
...4:00 sharp at the track...

Start at End Zone
Sprint to 50yd line & back x7
50 Push Ups
Sprint 50yd line & back
50 Air Squats
Sprint 50yd line & back
50 Burpees
Sprint 50yd line & back
50 Crunches
Sprint 50yd line & back
50 Jumping Lunges
Sprint 50yd line & back
50 Jumping Squats
Sprint 50yd line & back
100 Mountain Climbers
Sprint 50yd line & back

Post times to comments....and try not to puke :)

The Aftermath

4 Rounds:

600M Run
25 K.B. Swings
25 Hollow Rocks
80yds Lunges

Post times to comments

Queen

3 rounds:

10 hang power snatch (65/95)
15 pull ups
20 squat jumps
10 presses (65/95)

Post time to comments!

TGIF

10 rounds:

5 Muscle Ups (10 PU 10 Dips)
5 HSPU
5 Thrusters (65/95)
Run 200

Post times to comments

Crusher

7 rounds of 7:

Deep squat cleans (heavy)
Burpees
Knees to Elbows
400m run (odd rounds)

Post times to comments!

The Compound

4 Rounds:

10 Overhead Squats(65/95)
15 Pullups
10 Truck Drivers (35/45)
400M Run

Post times to comments

Heat It Up

4 Rounds:

400m Run
15 Walking Lunges (per leg)
20 Push Ups
25 Sit Ups

Outside on the track!!

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

Post times to comments!


Compare times to 12.5.08

In Control

3 rounds:

10 Strict Pull Ups
20 Weighted Walking Lunges
50m Farmers Carry
25 SLOOOW Ab Mat Sit Ups

Post times to comments

Pain Train

3 rounds:

30 SDHP
30 Burpees
10 HEAVY Shoulders to Overhead (in any form)

Post times to comments!

BossMan

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

Box Jumps
Push Ups
Squats
Situps

Even-100M Run
Odd-200M Run

Post your times!

The hands of a true CrossFitter!

5 rounds:

10 Hang Squat Cleans (65/95)
15 Pull-ups
10 Push Press (65/95)
15 K.B. Swings (35/53)

Post times to comments

Friday WOD

800m Run

5 rounds of:
7 Burpees
7 Thrusters
7 Knees to Elbows

800m Run

Post times to comments!

E-Dawg

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

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

Post times to comments

Countdown

10-9-8-7-……..1

Deadlift
Handstand Pushups
Pullups

Run 200 on odds

Post your times!

WUSAA

AMRAP 20 min:

5 Overhead Squats (65/95)
10 D.B. Push Press (20/30)
15 Split Jumps
20 K.B. Swings(10 per arm) (25/35)

Post number of rounds

Iron Man

Happy 1-year Anniversary of the Rogue Fitness Files!!

5 Rounds :

400m Run
30 Thrusters (45/65)

Post time to comments!

amrap'in

AMRAP 20 min:

5 overhead squats
5 gut busters
5 cleans
Run 1 lap

Post number of rounds completed

Upper Deck

7 rounds of 7:

Bench Press
Med Ball Push Ups
Handstand Push Ups
200m Run

Post times to comments

Laura

4 rounds:

200m Run
20 Wall Balls
40yd Overhead Lunges (25/45)
50 Double Unders (250 singles)
15 KB SDHP(53/70)
10 Knees to Elbows

Post times to comments

High Five

5 rounds:

5 BW Squat
10 Pull Ups
15 BW Deadlift
20 Push Ups
25 Sit Ups

Post times to comments!

Dan

800M Run

21-15-9
Burpees
Swings (35/53)
Push Jerks (65/95)

800M Run

Post times to comments

Ladies WOD

21-15-9:

KB Swings
Walking Lunges
Gut Busters
200 m Run

Hardcore

3 Rounds:

1 minute work/30 second rest:
KB Swings
Burpees
Box Jumps
Push Press
Mt. Climbers

Post total number of reps

Johnny Rocket

400M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
800M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
400M Run
Post time to comments!

Turkish WOD

Run 400

5 rounds:
10 turkish get ups (5 each arm)
10 pull-ups
10 thrusters (65/95)

Run 400

Post time to comments!

Countdown

10-9-8-7------1

Hang Clean and Jerk
200m Run

Post time and weight to comments

Pain Train

20 minutes AMRAP:

5 Deadlifts (100/155)
10 KB Swings (35/53)
15 Box Jumps

Post number of rounds completed!

Zoning

1 round:

800M Run
30 Pushups
25 Pullups
15 SDLHP
10 Burpees
400M Run
10 Pushups
15 Pullups
25 SDLHP
30 Burpees
800M Run

This is going to be brutal!!

Post times to comments

BACK TO THE FIELD HOUSE!!

5 rounds of:

10 back squat
10 burpees
10 gut busters

We did this one on 8.8.08 and 10.10.08 if you want to compare.

Post times to comments!

20's

4 rounds:

400mRun
20 KB Swings
20 V-Ups
20 Box Jumps
20 Push Ups

5.26.2009
Crazy 8's

8 Rounds:

8 Pullups
8 Box Jumps
8 Burpees
8 Dips
8 Pushups
8 Lunges(alt-in place)
8 Dubs
8 Wall Balls

Post time to comments!

Gina

4 rounds:

400m Run
7 Overhead Squats
7 Front Squats
7 Back Squats
(95/65 for all squats)

Post times to comments!

Rocky Mountain 2

3 rounds for time:

8 Dead-lifts (300#/195#)
400 meter run

Go get 'em!!

Countdown

For time:

(115#/85#)

10 Thrusters
9 Deadlifts
8 Squat Cleans
7 Push Press
6 Hang Power Clean
5 Front Squats
4 Push Jerks
3 Hang Squat Cleans
2 Power Cleans
1 Shoulder Press

Rocky Mountain Qualifier

3 rounds for time of:

10 Chest to Bar Pull-ups (or 20 regular)
10 Front Squats (165#/95#)
10 Burpees

Post times to comments!

The Smoker

4 Rounds for Time:

21 Thrusters (65/95)
21 SDLHP (65/95)
21 Jumping PullUps
400M Run

Post times to comments

Fight Gone Bad

5 rounds of 5 min:

Movements TBA!

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)

Post times to comments

Modified Angie

100 of each:

Pull Ups
Double Unders
Hollow Rocks
Ring Dips

Post times to comments

Blaster

4 Rounds:

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

Post times to comments!

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

Post times to comments

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

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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)

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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

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The Nut

4 Rounds:

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

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All Out

10 rounds for time:

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

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Friday Fatigue

21-15-9:

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

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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)

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3.9.2009

Experimenting

7 rounds:

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

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Outside!

4 rounds of:

1 lap around the field house (about 800m)
10 burpees
15 pushups
25 air squats
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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

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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

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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

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Captain America

10 Rounds:

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

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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)

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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

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SEVENS

5 rounds:

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

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K2

10 Rounds:

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

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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

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Metcon Monday

4 Rounds:

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

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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

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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

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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

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