10/31/12
WOD for Wednesday 10-31-2012
"The Great Pumpkin"
Grab a Pumpkin (med ball) and Complete For Time:
400 m Run
50 Sit Up
40 Wall Ball Shots
30 Overhead Walking Lunges
20 Box Jump Steps
10 Wall Ball Burpees
400 m Run 400
2 min. Overhead Wall Sit immediatley following run.
Immediate 20 burpee penalty each time your pumpkin touches the ground during the WOD.
Men= 20lb pumpkin
Women= 14lb pumpkin
Post total time.
Grab a Pumpkin (med ball) and Complete For Time:
400 m Run
50 Sit Up
40 Wall Ball Shots
30 Overhead Walking Lunges
20 Box Jump Steps
10 Wall Ball Burpees
400 m Run 400
2 min. Overhead Wall Sit immediatley following run.
Immediate 20 burpee penalty each time your pumpkin touches the ground during the WOD.
Men= 20lb pumpkin
Women= 14lb pumpkin
Post total time.
10/29/12
WOD for Tuesday 10-30-2012
Front Squats 5-5-5-5-5
5 RFT
15 Thrusters (135#/95#)
400m Run
12 y/o Parker N. pulled a 190# deadlift on Friday. Nice job Parker!
5 RFT
15 Thrusters (135#/95#)
400m Run
12 y/o Parker N. pulled a 190# deadlift on Friday. Nice job Parker!
10/28/12
10/26/12
WOD for Friday 10-26-2012
CrossFit Total
Back Squat -warmup: 1x10/1x5/1x3 Work: 1-1-1
Shoulder Press - warmup: 1x5 work: 1-1-1
Deadlift - warmup: 1x3 work: 1-1-1
Back Squat -warmup: 1x10/1x5/1x3 Work: 1-1-1
Shoulder Press - warmup: 1x5 work: 1-1-1
Deadlift - warmup: 1x3 work: 1-1-1
10/24/12
WOD for Thursday 10-25-2012
FT
20 Pull ups
Run 400m
30 Air Squats
Run 800m
40 Walking Lunges
Run 800m
30 Air Squats
Run 400m
20 Pull Ups
20 Pull ups
Run 400m
30 Air Squats
Run 800m
40 Walking Lunges
Run 800m
30 Air Squats
Run 400m
20 Pull Ups
Wod for Wednesday 10-24-2012
5 RFT
30 Kettlebell Swings (53#/35#)
30 Push Ups
30 Sit Ups
200m Sprint
30 Kettlebell Swings (53#/35#)
30 Push Ups
30 Sit Ups
200m Sprint
10/23/12
WOD for Tuesday 10-23-2012
"The 300 Workout"
25 Pull ups
50 Deadlifts (135#/95#)
50 Push Ups
50 Box Jumps (24"/20")
50 Floor Wipers (135#/95#)
50 Single Arm Kettlebell Clean & Press (35#/26#)
25 Pull Ups
There are 2 additional scaled/modification workouts for this.
25 Pull ups
50 Deadlifts (135#/95#)
50 Push Ups
50 Box Jumps (24"/20")
50 Floor Wipers (135#/95#)
50 Single Arm Kettlebell Clean & Press (35#/26#)
25 Pull Ups
There are 2 additional scaled/modification workouts for this.
10/22/12
WOD for Monday 10-22-2012
5k
Complete 5000m of work by combining any of the following domains:
Run
Row
Jump Rope (1 jump = 1 meter)
10 Burpees = 100m of work
40 minute cap.
Complete 5000m of work by combining any of the following domains:
Run
Row
Jump Rope (1 jump = 1 meter)
10 Burpees = 100m of work
40 minute cap.
10/19/12
WOD for Friday 10-19-2012
"The Deck"
It involves a deck of cards and a dozen or so bodyweight movements.
You'll just have to come and find out...
It involves a deck of cards and a dozen or so bodyweight movements.
You'll just have to come and find out...
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