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Archive for December, 2009
crossfit gyms WOD:
“the 365″
365 thrusters
weights: boys 55 lbs, girls 35lbs
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mainsite WOD:
Deadlift 1-10-1-20-1-30 reps
crossfit gyms WOD:
weighted lunges, 10×5
2-arm kettle bell push-jerk, 5 set of max reps (boys 24 kg, girls 16kg)
rest
250 double unders for time
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mainsite WOD:
Front Squat 1-10-1-20-1-30 reps
crossfit gyms WOD:
deadlift
hang power clean
push-jerk
weight boys 115lbs, girls 85lbs
complete 1 rep of each for the first round. 2 reps of each for the second round. 3 reps of each for the third round and so on.
complete as many rounds as possible within 20 minutes.
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mainsite WOD:
Rest Day
crossfit gyms WOD:
pull-ups
box jumps
40-30-20-10-5
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mainsite WOD:
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
crossfit gyms WOD:
25 kettle bells swings (boys24 kg, girls 16kg)
50 sit-ups
25 kettle bells swings
50 lunges
25 kettle bells swings
50 squats
25 kettle bells swings
50 push-ups
25 kettle bells swings
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mainsite WOD:
Three rounds for time of:
5 Ascents of a 15′ rope
21 Ring dips
50 Squats
crossfit gyms WOD:
Open Gym Time
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mainsite WOD:
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters
crossfit gyms WOD:
1. eat lots of Turkey
2. much a lot of veggies and greens
3. slam some nuts and seeds
4. spend time with friends and family
complete as many rounds as possibe for the entire day
merry xmas.
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mainsite WOD:
Rest Day
crossfit gyms WOD:
“danny g”
5 deadlift 345 lbs
20 kettle bell swings (boys 20kg, girls 16kg)
30 box jumps (16 inch box)
5 rounds for time
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mainsite WOD:
Squat clean 1-1-1-1-1-1-1 reps
crossfit gyms WOD:
5 x 1-leg weighted squats, right
5 x 1-leg weighted squats, left
5 x 1-arm push-up, right
5 x 1-arm push-up, left
10 rounds for time. post loads.
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mainsite WOD:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and [...]
crossfit gyms WOD:
21-15-9
snatch (boys 95 lbs, girls 65 lbs)
L- pull-ups
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mainsite WOD:
Back Squat 3-3-3-3-3 reps
crossfit gyms WOD:
1. twisting ring pull-ups
2. shifting push-ups
3. hammer swings
4. plate flips
5. floor press (boys 65lbs, girls 35lbs)
6. 1-arm overhead squat with kettle bell (boys 24kg, girls 16kg)
7. horizontal press (boys 45lbs, girls 35lbs)
3 minutes at each station..
1 minute rest between stations.
score total reps.
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mainsite WOD:
Rest Day
crossfit gyms WOD:
12 ring push-ups
21 front squats (boys 115 lbs, girls 75 lbs)
12 box jumps
5 rounds for time
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mainsite WOD:
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
crossfit gyms WOD:
5 handstand push-ups
10 kettle bell lunges (boys 24 kg, girls 16kg)
15 back extensions
10 rounds
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mainsite WOD:
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
crossfit gyms WOD:
Benchmark Day
perform and girl, hero, named wod or lift
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mainsite WOD:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the [...]
crossfit gyms WOD:
“Escalating Cindy”
pull-ups
push-ups
squats
start with 1 rep of each in round 1.
then 2 reps of each for round 2 and so on.
complete as many rounds as you can in 20 minutes.
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mainsite WOD:
Rest Day
crossfit gyms WOD:
“Isabel”
30 snatches for time.
boys 135 lbs, girl 95lbs
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mainsite WOD:
Run 5k
crossfit gyms WOD:
deadhang pull-up, chest to bar
burpee box jumps (24 inch)
21-15-9
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mainsite WOD:
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
crossfit gyms WOD:
5 x 1-arm kb press, right
5 x 1-arm kb press, left
5 x 1-leg squat, right
5 x 1-leg squat, left
7 rounds for time
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mainsite WOD:
Split Jerk 1-1-1-1-1-1-1 reps
crossfit gyms WOD:
20 double unders
20 sit-ups
complete as many rounds as possible in 10 minutes
rest 2 minutes
4 turkish get-ups (boys 16kg, girls 12kg)
10 kettle bell snatches (boys 16kg, girls 12kg)
complete as many rounds as possible in 10 minutes
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mainsite WOD:
Rest Day
crossfit gyms WOD:
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
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mainsite WOD:
“Lumberjack 20″
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
crossfit gyms WOD:
Benchmark Day
perform and girl, hero, named wod or lift
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mainsite WOD:
Rest Day
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Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
crossfit gyms WOD:
weighted pull-up 5×5
bench press 5×5
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mainsite WOD:
Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
crossfit gyms WOD:
75 hang power snatches
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mainsite WOD:
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-hand” pull-up right arm (left hand grabs the right wrist)
“One-hand” pull-up left arm (right hand grabs the left wrist)