WOD: 06.21.16


AmRap 4
11 Med Ball Sit Up
9 Wall Ball
Rest 1 MIn
AmRap 4
9 Dead Lift (155/115)
11 Box Jump

CFSB

AmRap 6
11 GHD Sit Up
9 Wall Ball (11/10)
Rest 1 Min
AmRap 6
9 Dead Lift (255/205)
11 Box Jump (30/24)
 



--------------------------------------------------------------------------------



WOD: 06.20.16

FT:
10 Clean & Jerks (135/95)
10 Rounds of Cindy *
10 Clean & Jerks (135/95)

CFSB: FT
10 C&J (185/135)
10 Rounds of Mary **
10 C&J (185/135)




 




------------------------------------------------------------------------------



WOD:
3 Rounds For Time:
400m Run
20 Box Jumps 24/20
15 Knees to Elbows
1 Rope Climb

CFSB :3 Rounds for time:
400m Run
20 Box Jumps (30/24)
15 T2B
3 Rope Climbs



---------------------------------------------------------------------------------





WOD: 06.16.16


FT:
DEATH BY
Thruster (95/65)
Bar facing Burpee


CFSB
DEATH BY
Thruster (135/95)
BOB



-------------------------------------------------------------------------------------







WOD: 06.15.06


FT:
10 Double unders
10 P. Snatch (115/75)
20 Double unders
8 P. Snatch
30 Double unders
6 P. Snatch
40 Double-unders
4 P. Snatch
60 Double-unders
2 P. Snatch

CFSB:
DU 100-80-60-40-20,
Squat Snatch (155/105)
2-4-6-8



------------------------------------------------------------------------------





WOD
FT: 21 Min Cap
50 Calorie Row
50 Wall balls (10/9)
50 Deadlift (185/135)
50 Push Press (95/65) switch weights


Scaled #A


(30 Reps)



CFSB FT: 21 Min Cap
50 Calorie Row
50 Wall balls (11/10)
50 Deadlift (225/165)
50 HSPU









WOD: 06.10.16 Compere to  09.14.15
AMRAP 16
16 push jerk (95/65)
16 Med ball sit ups
200M Moose run (with med ball) 8 pts per run

CFSB:
AMRAP 16
16 Push Jerk (135/95)
16 GHD Sit Up
400 M. Moose Run 




------------------------------------------------------------------------------





WOD : 06.09.16

AMRAP 8 

12 Kettle Bell Swings (53/35)
9 Ring Dip








WOD: 06.07.16

FT:
23-17-11
Shoulder To Over Head (95/65)
Toes To Bar
Lateral Burpee (over BB)

CFSB:

23-17-11
S2OH (125/90)
T2B
Lateral Burpee Box over (24/20)

------------------------------------------------------------------------------
















WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat 105/75
Pull Up
10 Double Under  After Each Round

CFSB:
10-9-8-7-6-5-4-3-2-1
Front Squat 145/105
C2B
20 Double Under After Each Round



------------------------------------------------------------------------------







WOD: AMRAP 8
7 Push Jerk (115/85)
12 Pull Up


CFSB: AMRAP 10
7 Push Jerk (155/115)
3 Ring Muscle ups






06.01.16


WOD:


3 Rounds
25 Dead lift (145/105)
25 V-Ups
25 Box Jump (24/20)
Run 200 M.

CFSB:


3 Rounds
25 Dead Lift (185/145)
25 GHD Sit Ups
25 Box Jumps (30/24)
Run 400M



------------------------------------------------------------------------------



WOD: 05.31.16
4 Rounds
15 Thrusters (95/65)
30 Double Unders


CFSB: 4 Rounds
15 Thrusters (135/105)
50 Double Unders





------------------------------------------------------------------------------





WOD
Row 500 M (buy in)
24-18-12-6
Hang Sqaut Clean (115/85)
Box Jump (24/20)


CFSB(Go second)
Row 1000 M (Buy In)
6-12-18-24
Hang Sqaut Clean (135/105)
Box Jump (30/24)




------------------------------------------------------------------------------




Wod
75 Double Unders
25 T2B
Run 800 M
25 T2B  
75 Double Unders  

CFSB
125 Double Unders
25 T2B
5 BMU
Run 1 Mile
5 BMU
25 T2B
125 Double Unders



------------------------------------------------------------------------------



Wod :
4 Rds


3 Min, Rest 1 min
3 Wall Walks
12 Pull Ups
Max Effort Dead Lift in remaining Time
(185/135)



CFSB
4 Rds


3 min , rest 1 Min
5 HSPU
15 Pull Ups
Max Effort Dead Lift in remaining Time
(255/205)











------------------------------------------------------------------------------








WOD
AmRap 9
6 Power Snatch (95/65)
8 Wall Ball
10 OHS


WOD: CFSB
AmRap 11
6 Power Snatch (135/95)
8 Wall Balls (11/10)
10 OHS




------------------------------------------------------------------------------





WOD : RX
21-15-9-6   
Front Squat (95/65)
Med Ball Sit Up  
Run 200 M after each round


WOD: CFSB
21-15-9-6
Front Squat (145/115)
7-5-3-1
Rope Climbs
Run 400 M After each round


 



------------------------------------------------------------------------------






 Hero WOD


Wittman

FT

7 Rounds
15 Kettle Bell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)




-------------------------------------------------------------------------------


WOD: RX
Amrap 9
2-4-6-8-10.....
T2B
Wall Ball
Rest 2 Min
60 Pull Ups

WOD: CFSB
AmRap 12
3-6-9-12-15....
1x T2B
1x C2B
1 C&J (165/125)
Rest 2 MIn
30 Bar MU



------------------------------------------------------------------------------





WOD: 05.17.16

FT: RX
10-20-30-20-10
Push Press (95/65)
Med Ball Clean (20/14)
5 after each round


CFSB
30-20-10-20-30
Push Press (115/85)
Med Ball Clean (20/14)
5 Bar over Burpee after each round



-------------------------------------------------------------------------------





05.16.15
WOD: RX
11 Min Clock
50 Cal AirDyne
150 Double Unders
in Remainning Time , Max Effort Dead Lift @80%
Score is Total Dead Lift

CFSB: Wod  
14 Min Clock
30 Cal Air Dyne
100 Double Unders
Max Effort T&G Dead Lift @70 %
Reset at broken Dl
Score is Total Dead Lift




------------------------------------------------------------------------------



WOD: 05.13.16

800 M Run
21 Thrusters (95/65)
21 Burppes  
400 M. Run
15 Thrusters
15 Burpees
200 M Run
9 Thrusters
9 Burpees

CFSB:
Run 800 M
9 Thrusters (145/105)
9 Burppes
Run 800 M
15 Thusters
15 Burpees
Run 800 M
21 Thrusters
21 Burpees  



------------------------------------------------------------------------------






AmRap 14  

24 Wall Balls (10/9)

8 Hang Power Clean (135/95)

12 Double Dip Wall Balls

4 Hang Squat Clean



CFSB:

AmRap 14

36 Wall Balls (11/10)

6 Hang Power Clean (155/115)

18 Double Dip Wall Balls

3 Hang Squat Clean



---------------------------------------------------------------------------------












WOD: 05.011.16
4 Rounds   
8 Power Snatch (95/65)
60 Double Unders    

CFSB:
4 Rounds
5 Power Snatch (135/95)
100 Double Unders


--------------------------------------------------------------------------------






WOD: 05.10.16

AMRAP 9
9 H.R Push Ups
15 Pull Ups
21 Kettle Bell Swings (53/35)

CFSB:
AmRap 9
6 HSPU
12 C2B
36 Kettle Swings (53/35)




------------------------------------------------------------------------------




WOD: 05.09.16

SW Throwdown Event#3
Modified for individual athletes
               

For Time


20 T2B
20 DL (225/185)
30 Goblet Squat (53/35)
20 Burpee Box Jump over
30 Alt KB Clean (in lieu of Stone to Shoulder)
20 weighted box step up
30 Alt KB Clean
30 Goblet Squat
20 Burpee Box Jump
20 T2B
20 DL



------------------------------------------------------------------------------





WOD: 05.06.16

Back Squat (Unbroken sets)
@60 %
6-8-10-12-14…..
Work To Fail (rest 1 min between sets) 

Rest (3min)   Set new Weight

Back Squat @70%
2-4-6-8-10…
Work to Fail (rest 1 min between sets) 

Rest 3 Min Set new weight

Back Squat @ 90%
1-2-3-4-5....

work to failed set


athlete may rest on the back rack.


------------------------------------------------------------------------------




WOD: 05.05.16

3 Rounds
10 Power Snatch 135/95
20 Box Jump (30/24)
50 Double Unders

Mod #1 (115/85)

Mod #1 (95/65)

CFSB

6 Squat Snatch
(155/125)



-------------------------------------------------------------------------------



WOD: 05.04.16

14 Min Clock

1 Hand Stand PU
2 Pull Ups
3 Over Head Squat
Increase reps
Per Round
2,3,4
3,4,5….. Ect

RX (135/95)
Mod#1 (115/85)
Mod#2(95/65)

MOD: HSPU=Push Press/ Wall Walk


------------------------------------------------------------------------------




WOD: 05.03.16

15 Dead Lift
Run 800 M.
65 Wall Balls
Run 800 M.
15 Dead Lift
  

RX 135/105

Mod #1 155/125

Mod #2 185/155

CFSB 205/175



------------------------------------------------------------------------------



WOD: 05.02.16


15 Rounds
10 Air squats
5 Bar Over  burpees
1 Clean & Jerk (185/135)

18 Min Cap

Mod #1 (155/115)
Mod #2 (135/105)
Mod #3 (115/85)

CFSB (205/165) 



------------------------------------------------------------------------------




WOD: 04.29.16

AMRAP 7
7 Dead Lift (225/185)
7 Ring Dip  
7 BB Push Ups


-------------------------------------------------------------------------




WOD: 04.28.16

FT
4 Rds
21  Wall Ball
15 Box Jump
9 T2B 



------------------------------------------------------------------------------



WOD:  
AmRap 5
12 Cal Row
9 Thrusters (95/65)

Rest 2 min

AmRap 5

20 Double Unders
10 Front Rack Lunges

Rest 2 Min

AmRap 5
20 Cal Airdyne   
20 Med Ball Clean

------------------------------------------------------------------------------





WOD:  04.26.16

Lindseys WOD! ( All of her favorite moves )

3 Rounds FT
10 pistols
15 ft HSWLK
10 Pull Ups
15 OHS @155/105!!!!!


modifications will be made to movments and weights( like always) so all can do the wod for lindseys last coaching day!


------------------------------------------------------------------------------



WOD: 04.25.16

Buy in
50 Cal Row
Then
100 Kettle Bell  (53/35)
100 Front Squats (95/65)
Every drop, 200M Run




------------------------------------------------------------------------------





WOD: 04.22.16

5min
Run 400 M.
ME Burpee to 1ft target in remaining time
Rest 1 min

5 min
Run 400 M.
ME Push Jerk(135/95)
In remaining time
Rest 1 min

5 min
Run 400 M.
ME Med Ball Clean in remaining time

Score is total reps
Burpee/Push Jerk/Med Ball Clean


------------------------------------------------------------------------------




WOD: 04.21.16

BenchMark



------------------------------------------------------------------------------


WOD:04.20.16

FT Complete:


30 Thrusters(135/95)
30 P. Clean


Every Break
5 T2B


------------------------------------------------------------------------------



WOD 04.19.16

WOD: FT
20-30-40 Wall Ball (Std)
40-30-20  Box Overs  
10-10-10 OHS   

RX (95/65), (24"/20")
CFSB (135/95) , (30"/24")



------------------------------------------------------------------------------



WOD: 04.18.16

AMRAP 14
30 Dead Lift (95/65)
20 DU
10 Jumping Lunges


------------------------------------------------------------------------------




WOD: 04.15.16


12 Rounds
7 Burpee
5 Push Jerk (115/85)

-------------------------------------------------------------------------------






WOD:04.14.16
 
2 Rds
2 min ME Ring dips
2 min ME Wall Balls
2 min ME T2B
2 min Rest

Score is total reps



------------------------------------------------------------------------------








WOD:04.13.16

For time
Back Squat
20-17-14-11-8-5
@60%
 
All Sets must be unbroken, rest as needed between sets. If set is broken, athlete must start set over. 


------------------------------------------------------------------------------


WOD: 04.12.16


Buy In 400M Run
AMRAP
7 Power Snatch (115/85)
9 OHS
11 Pull Ups
Buy Out 400M. Run



------------------------------------------------------------------------------



WOD: 04.11.16

30 Calorie Row
30 Clean & Jerk  (135/95)
30 Over Head  Lunges (35/25)
30 Plate Push Up
30 Plate Sit Ups
30 Dead Lift (135/95)


------------------------------------------------------------------------------



WOD: 04.08.16

AMRAP 13

30 Double Unders (MOD 60 Singles)
15 Dead Lift (135/95)



------------------------------------------------------------------------------



wod

04.07.16

With a 20 Min clock
16-13-11-9-6-3
Back Squat @60%
Starting with and After each round
1 Min Max Effort cal Row or Air Dyne   

Score is Calories


------------------------------------------------------------------------------




WOD: 04.0616


15-1 Pull ups

1-15 kettle bell swings (53/35)

15-1 Goblet Squat (53/35)


-------------------------------------------------------------------------------




Wod: 04.05.16
AMRAP 15
16 Push Jerk (95/65)
16 Med Ball Sit Ups
200M Mosse run (W/Med ball)



(Compare to 09.14.15)



----------------------------------


WOD:04.04.16
3 MIn
8 P. Clean (135/95)
Max Effort Bar Over Burpee
3 Min
10 P. Clean  
ME BOB
3 Min
12 P. Clean
ME BOB

Score is BOB

------------------------------------------------------------------------------




WOD: 04-01-16  
FT:
Run 400 M. 
12 Squat Clean (115/95)
Run 400 M. 
8 Squat Clean (155/125)
Run 400 M. 
4 Sqaut Clean(185/145)
Run 400M.
Time....
4 Min 
1 attempt 1RM   


-----------------------------------------------------------------------------------------------------------



WOD:  03.31.16
AMRAP 11
65 Double Unders
10  Pull Ups
25 Ft Hand stand Walk
(Scaled :30 Sec HS Hold)  

-----------------------------------------------------------------------------------





WOD : 03.30.16


[AMRAP]  As Many REPS As Possible:

3 Rounds (1 minute at each station)

-  Max Reps Wall Balls  @ 20 lbs / 14 lbs
-  Max Reps Sumo deadlift high-pull  @ 75 lbs
-  Max Reps Box Jump  @ 20" / 18"
-  Max Reps Push-press  @ 75 lbs
-  Max Calories on Rowing Machine
-  Rest 1 minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

-------------------------------------------------------------------------------------

WOD 03.29.16


8 rds

11 Front Squat

7 Toe 2 Bar



03.28.16


FT:
60 Cal AirDyne
30 Dead Lift (185/135)
60  Med Ball Sit Up
15 Dead Lift
30 Med Ball Sit Up   

-----------------------------------------------------------------------------




WOD: 03.24.16

24-18-12
Thruster (95/65)
Pistols (Alt)


--------------------------------------------------------------------------------



WOD: 03.23.16

AMRAP3
70 P. snatch (75/55)
Any unfinished reps=
HSPU (3 min cap)
H.R PU (scaled)

AMRAP3
60 Cal Row
Any unfinished reps =
C2B Pull up(3min cap)
Pull Up (Scaled)
 
AMRAP3
50 T2B
Any unfinished reps=
Calories on Bike
(3 min cap)



---------------------------------------------------------------------------------




WOD: 03.22.16

5 RDS
8 Back Squats (135/95)
20 Double Unders
5 RDs
8 Back Rack Lunges

20 Double Under     




------------------------------------------------------------------------------



AIRFORCE


FT
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

(95/65)

Every Min  4 Burpee



----------------------------------------------------------------------------------




WOD: 03.17.16

18-12-6
Hang Snatch (95/65)
BB Push Up
Rest 2 Min
6 OHS
2 Rope Climbs
9 OHS
2 Rope Climbs
12 OHS
2 Rope Climbs    



---------------------------------------------------------------------------------











WOD: 03.16.16


5 Rounds  FT
6 Pull Ups
12 Dead Lift (185/135)
24 Box Overs (24/20)


------------------------------------------------------------------------------



WOD: 03.14.16

EMOM 17

Even: 15 S2OH (95/65)
Odd: 10 Burpees

Each incomplete round: Run 200 M  




------------------------------------------------------------------------------


16.3


10 Power Snatch (75/55)

3 Bar Muscle Up




----------------------------------------------------------------------------------





WOD:03.10.16

Death By #1   
1-2-3-4-5….
Push Press (115/85)
Bar MU (T2B)

Death By #2
4-5-6-7-8….
Pull Up
Air Squat

Death By #3
1-2-3-4……
Hang Clean (115/85)
Push Jerk




------------------------------------------------------------------------------





WOD
AmRap 14
25 Double Under
10 Wall Ball
5 Box Jump (30/24)



-------------------------------------------------------------------------------





WOD: 03.08.16

 
11-15-19-23-27
Dead Lift (155/115)
3-3-3-3-3
Rope Climb
1 Attempt  
Max Effort DL
each rep = 1 sec deduct from time     







WOD: 03.07.16
Row 500 M
40 Hang Power Snatch(95/65)
30 OHS
20 Front Squat
Run 800 M.



-----------------------------------------------------------------------------




WOD: 03.02.16


AMRAP 12
6 Dead Lift (225/185)
9 T2B
40 Double Under




-------------------------------------------------------------------------------





Compare to
WOD 09.11.15

FT
21-27-33
P. Snatch (75/55)
Burpees
Air Squat


-------------------------------------------------------------------------------



WOD: 02.29.16


Complete:  
150 Box Jumps (24/20)
Every min
Wall Ball (10/9)
2-4-6-8…...Etc


------------------------------------------------------------------------------





16.1

AMRAP 20
-  25 feet Overhead Walking Lunges  @  95 lbs / 65 lbs  ( M / W )
-  8 Bar Facing Burpees
-  25 feet Overhead Walking Lunges  @  95 lbs / 65 lbs  ( M / W )
-  8 Chest-to-Bar Pull-ups

Scaled:
-  25 feet Rack Lunge (empty bar)  @  45 lbs / 35 lbs  ( M / W )
-  8 Bar Facing Burpees
-  25 feet Rack Lunge (empty bar)  @  45 lbs / 35 lbs  ( M / W )
-  8 Jumping Pull-ups



------------------------------------------------------------------------------



WOD: 02.25.16

1 Round , Christine
2 Rounds , Helen
3 Rounds , Cindy




------------------------------------------------------------------------------





WOD: 02.24.16

Run 400M.
14 OHS (115/85)
20 Wall Balls
RUN 400M
7 OHS
30 Wall Balls
Run 400M
14 OHS
20 Wall Balls

------------------------------------------------------------------------------











WOD: 02.23.16

4 Rounds
3 Min , Complete 60 Double Unders
Max Effort Toes to Bar in remaining time
Rest 1 min between rounds

Score is T2B 



------------------------------------------------------------------------------




WOD: 02.22.16

AMRAP 6
9 Hang Power Snatch (95/65)
1 Rope Climb
Rest 2 Min (Change Weights)
AMRAP 8
12 Back Squat (135/95)
2 Rope Climbs
 



------------------------------------------------------------------------------







WOD: 02.19.16

For Reps
2 Rounds

2 Min Max Effort each station
1 Min Rest


Row for Calories
Dead Lift (135/95)
Airdyne
Box Overs (24/20)   



-------------------------------------------------------------------------------



WOD: 02.18.16

CrossFit Open 14.5

-  21 Thrusters @  95 lbs / 65 lbs  ( M / W )
-  21 Burpees
-  18 Thrusters  
-  18 Burpees
-  15 Thrusters
-  15 Burpees
-  12 Thrusters  
-  12 Burpees
-    9 Thrusters
-    9 Burpees
-    6 Thrusters  
-    6 Burpees
-    3 Thrusters  
-    3 Burpees

Masters  @  65 lbs / 45 lbs  ( M / W )



------------------------------------------------------------------------------






WOD :02.17.16

AMRAP 12

4 Hang Clean (165/125)
8 H.R Push Up
12 Sit Ups 




------------------------------------------------------------------------------





WOD: 02.16.16
Buy in 750M Row
2 Rds
20 OHS (115/85)
100 Double Unders




------------------------------------------------------------------------------



wod:02.15.16

4 RDS
27 Kettle Bell Swing (53/35)
9 Front Squat  (135/95)
18 Pull Ups





-----------------------------------------------------------------------------





WOD:
10-9-8-7-6-5-4-3-2-1
Burpee Box jump (24/20)
T2B


-----------------------------------------------------------------------------------




WOD: 02.11.16

AMRAP 16

Run 400M.

4 Front squat
2 S2OH

8 Back Squat (155/115)



-----------------------------------------------------------------------------





WOD: 02.10.16

FT:
100 DOUBLE UNDERS
50 DEAD LIFT  (135/95)
25 RING DIP
100 DOUBLE UNDERS   




-----------------------------------------------------------------------------








WOD:  02.09.16

FT: GRACE
30 Clean & Jerk  (135/95)



----------------------------------------------------------------------------



WOD: 02.08.16  

4 RD's
15 Thusters (115/85)
3 RD's of Cindy  


--------------------------------------------------------------------------------------------------






WOD:
3 Rounds
21 Wall Balls(11/10)
14 HSPU
7 OHS (135/95)


-----------------------------------------------------------------------------






[AMRAP] - As Many REPS As Possible in 9 Minutes of:

-  15 Toes-to-Bar   

-  10 Deadlifts  @  115 lbs / 75 lbs
-  5 Snatches  @  115 lbs / 75 lbs

Scaled  @  85 lbs / 55 lbs  ( M / W )

IMMEDIATELY upon the bell at 9 minutes, the clock starts for 6 minutes to achieve the second part of this workout:

-  Clean & Jerk 1 Rep Max

Your score in this second part is your max weight cleaned during the 6 minutes.   Track your score either in the Strength section of the WOD or in Movements Tracking if the Strength section is being used today.





-----------------------------------------------------------------------------






WOD: 02.03.16

AMRAP 13
30 Double Unders  
13 Burpees
3 Rope Climbs



----------------------------------------------------------------------------





WOD: 02.02.16
5 Rounds
ROW 250 M.
Max Effort Kettle Bell Swings
(53/35)
Rest 1 MIn after each round

Score is KB swings
 


----------------------------------------------------------------------------






WOD: FT
4 Rounds
10 Back Squat (135/95)
6 Lunge (BB Back Rack)
14 Box Jumps(24/20)
   



----------------------------------------------------------------------------





WOD: 01.29.16

18-14-10
Front Squat (135/95)
Push Jerk
Pull Up 



----------------------------------------------------------------------------




wod : 01.28.16


2 Min Max Effort Row for Cal
1 Min Rest
2 Min ME Dead Lift (255/185)
1 Min Rest
2 Min ME Airdyne for Cal
1 Min Rest
2 Min  Med Ball Sit Up
1 Min Rest
2 Min Dead Lift  



----------------------------------------------------------------------------




WOD : 01.27.16

AMRAP 8

5 Hang Clean (135/95)
10 Toes 2 Bar
15 Air Squat



----------------------------------------------------------------------------





WOD: 01.23.16

Which came first , the Wall Ball or the Double Under ?

200 Wall Balls (10/9)
300 Double Unders
Each Drop increase DU by 10

Complete Either Task First For Time   
 


----------------------------------------------------------------------------




AMRAP 4
Turkish Get Ups

Rest 1 MIn
 
AMRAP 4
5 Thuster
5 Bar Over Burpee

Rest 1 Min

AMRAP 4
20 Air Squats
20 P. Clean (95/65)
Max Effort Dead Lift in remaining time  




-----------------------------------------------------------------------------




WOD: 01.22.16

AMRAMP13

11 Ring Dip
11 HR Push Up
3 Rope Climb


----------------------------------------------------------------------------




WOD: 01.21.16

4 Rounds
3 C&J @ 80 %  
6 Burpees
3 Bar Muscle Up (2 Scale Wall Walk)



----------------------------------------------------------------------------




WOD: 01.20.16

Run 1 Mile
40 Pull Up
20 Left arm KB snatch
30 Pull Up
20 Right arm KB snatch
20 Pull Up
10 Left arm KB snatch
10 Pull Up
10 Right arm KB snatch
Run 1 Mile


----------------------------------------------------------------------------




WOD: 01.19.16

FT:
750 M. Row
12-10-8-6-4
Over Head Squat (115/85)
4-6-8-10-12
Sumo Dead Lift High Pull

 

----------------------------------------------------------------------------




WOD : 01.18.16

3 Rounds

48 Double Unders
24 Burpee Box Jump (24/20)
12 Dead Lift (225/155)




----------------------------------------------------------------------------



WOD: 01.15.16

75 Wall Balls (20/14) (10'-9')
75 Push Press (95/65) CFSB (135/95)
Every 2 Min 7 T2B



------------------------------------------------------------------------------




CrossFit Open 11.1
 
AMRAP 10

30 Double-unders
15 Power snatches  @  75 lbs / 55 lbs  ( M / W )

Masters (age 55 and over):

30 Double-unders
15 Power snatches  @  65 lbs / 45 lbs  ( M / W )



----------------------------------------------------------------------------



AMRAP 4
15 Cal Row
5 Burpee over Rower

Rest 1 MIn

AMRAP 4
15 Cal Airdyne
15 KB Swings (53/35)

Rest 1 Min

AMRAP 3
4 Dead Lift (255/185)
8 Weight Step Up (53/35)   


----------------------------------------------------------------------------




WOD: 01.12.16  

FT:
2-4-6-8-10-12-10-8-6-4-2
Thrusters  (95/65)
CFSB (135/95)
10 Med Ball Sit Ups after each round

----------------------------------------------------------------------------



WOD: 01.11.16





----------------------------------------------------------------------------




WOD:

Heavy Grace, Meet Tall Karen
3 Rounds
10 Clean & Jerk (155/115)
50 Wall Balls (11/10)

-----------------------------------------------------------------------------




WOD 01.07.16

3 ROUNDS
1:30 Row for Cal
0:30 rest
1:30 Prowler push
0:30 rest
1:30 Pull Up
0:30 Rest


----------------------------------------------------------------------------




WOD: 01.06.16

100 Back Squat (155/115) NO RACK
Every 2 MIn 6 Box overs (30/24)
 


----------------------------------------------------------------------------




WOD: 01.05.16

AMRAP 17

3 Squat Snatch (70%)  
11 Burpee   
1 Rope Climp


----------------------------------------------------------------------------





WOD: 01.04.16

FT

40-30-20-10
Double Unders
Dead Lift (155/115)

 ----------------------------------------------------------------------------








WOD: 12.31.15
 
AMRAP 5 

22 KB Swings 
11 Plate Burpee 

Rest 1 Min 

AMRAP 5 
10 Right  Arm KB Snatch  
10 Left Arm KB Snatch 
10 Plate Sit Ups   

Rest 1 Min 

AMRAP 3 
One Arm KB Over Head Squat
*Scale KB Goblet Squat 

 


------------------------------------------------------------------------------





WOD : 12.30.15

2 Rounds
5 Over Head Squats @ 70 %
15 Box Jumps (24/20)
30 Double Unders
5 OHS
15 Pull Ups
30 DU



----------------------------------------------------------------------------




WOD : 12.29.15

5 Rounds
1 MIn Row for Meters
1 Rest
1 Min Hand Stand Push Up
1 Rest   

Score is Meters Rowed + HSPU

*Scale HSPU with Deficit Push Up











WOD: 12.28.15

CF Games Event #10

15-10-6
Thrusters (135/95)
Bar Muscle Ups

*Scaled Weight
*Scale BMU to Burpee Pull Up
*Scale A weight (115/75) 


----------------------------------------------------------------------------




AMRAP 14

1 Rope Climb  
6 Front Squat @ 60%
20 Cal Row  



----------------------------------------------------------------------------





#1 Decimate  Benchmark


  TBA



----------------------------------------------------------------------------



WOD : 12.22.15

FT:

9 Bar Over Burpee
21 P. Snatch (95/65)
Run 400 M.
15 Bar Over Bupee
15 P. Snatch
Run 400 M.
21 Bar Over Burpee
9 P. Snatch
Run 400 M.


---------------------------------------------------------------------------- 









WOD: 12.21.15

FT:
25-20-15-10-5
Shoulder To Over Head (115/85)
18-15-12-9-6
Toes To Bar
Change WeighT (185/135)
60 Dead Lift   



----------------------------------------------------------------------------





WOD: 12.18.15

Two Person Partner Wod

1 Person always doing a Burpee.
If the Burpee Stops, the work stops.

Switch as needed and Complete.

50 KB Swings
75 Thusters (75/55)
100 Mountain Climbers


Score is 1 burpees  = 1 Sec off your Time     
   
 


----------------------------------------------------------------------------




WOD: 12.17.15

AMRAP 12

6 Back Squat @ 70 %
14 Box Jump (24/20)


---------------------------------------------------------------------------- 













WOD: 12.16.15

2 Min Row for Calories
6 Min AM-Rounds-AP Cindy
2 Min Row for calories
6 Min AM-Rounds-AP  Cindy   



----------------------------------------------------------------------------





WOD: 12.15.15

4-8-12-16
Power Clean (135/95)
16-12-8-4
Hang to Over Head
20-40-60-80
Double Unders after Each Round
            

----------------------------------------------------------------------------





12.14.15

WOD:  
27-21-15-9-3
Hand Release Push Up
Wall Ball (20/14)  
Over Head Squat (95/65)  




----------------------------------------------------------------------------




WOD: 12.11.15

AMRAP 8
8 Toes 2 Bars
8 Box Overs
8 Plate Sit Ups (25/15)  



----------------------------------------------------------------------------





WOD: 12.10.15

EMOM 14

3 Thuster (155/105)
4 Front Squat 



-----------------------------------------------------------------------------





WOD: 12.09.15

 
2 Rds for max reps
2 Min P. Snatch (75/55)
1 Min Rest
2 Min Row for Cal
1 Min Rest
2 Min P. Snatch
1 MIn Rest
2 Min Airdyne for Cal










WOD: 12.08.15

FT:
24-18-12
Deadlift  (135/95)
Handstand Push-ups

50 Double Under after each round  

Scale A 135/95
Push Press

-----------------------------------------------------------------------------










WOD: 12.07.15

FT:
4 RDS
18 KB Swings (53/35)
18 Goblet Squats
18 Goblet Lunges
18 Pull Ups

  -----------------------------------------------------------------------------








12.04.15
WOD

AMRepsAP 16
2-4-6-8-10
Over Head Squat
Rx (95/65) CFSB (135/95)
10-8-6-4-2
Double Push Up Burpee
Run 200 M after Each Rd




-----------------------------------------------------------------------------



WOD: 12.03.15

2015  CrossFit Games Alternative Event #5

Double DT
10 Rds FT
12 Dead Lifts
9 Hang Power Clean
6 Push Jerks

RX (135/95)
CFSB (155/105)
Scale A (95/65)

Or Event #5 Heavy DT
5 RDs @ (205/145)
 


-----------------------------------------------------------------------------





WOD: 12.01.15

60Cal . Row
24-18-12
Squat Clean (115/85)
Wall Ball (11'/10')
Rest 2 Min
6-9-12
Hang P.Clean
Wall Ball  
 





-----------------------------------------------------------------------------






11.30.15

WOD:

AMRAP 13

13 Pull Ups
13 KB Clean & Jerk (53/35)
13 Box Jump (30/24)  

-----------------------------------------------------------------------------









WOD : 11.26.15

FT:
21 Wall Ball (10/9)
15 Power Snatch (115/85)
9 Over Head Squat  

40 Bar facing hops

9 Wall Ball
15 Power Snatch
21 Over Head Squat 



-----------------------------------------------------------------------------







WOD : 11.25.15

FT:
6 RDs
200M. Plate Run (2x25/2x15)
10 Front Squats (165/125)
  

-----------------------------------------------------------------------------









WOD: 11.24.15

AMRAP 12

1:30 Min Max  Effort
  :30  Sec Rest

Air Squat
Dead Lift (135/95)
Double Under





-----------------------------------------------------------------------------






11.23.15


WOD:

3 Rounds
8 Hang Power Cleans (135/95) CFSB (155/115)
2 Bar Muscle Ups ( 6 Pull Ups )

Rest 1 Min

3 Rounds
11 Burpee Box Jump (24/20)
9 Toes 2 Bar  



----------------------------------------------------------------------------





With a 13 min Clock
0:00-6:00
3  Wall Walks
10 One Armed KB Snatch  (53/35)
Rest 1 Min
Row 750M
in Remaining time
Max Effort Wall Walks  


--------------------------------------------------------------------------------------------------------------------------------------------------------------------------




WOD : 11.20.15

AMRAP 11

11 Dead Lift @ 60 %
33 Double Unders
11 Bar Bell Push Ups



-----------------------------------------------------------------------------





WOD : 11.18.15

EMOM 2 Squat Cleans (135/105)
In remaining time of each min complete
100 Wall Balls (10/9) 20#/14#   

-----------------------------------------------------------------------------













WOD : 11.16.15

FT:

3 Rds Cindy
40 KB Swings (53/35)
3 Rds Cindy
40 KB Swings



-----------------------------------------------------------------------------




WOD: 11.13.15



FT:



100 Cal airdyne

100 thrusters (75/55)


------------------------------------------------------------------------



WOD: 11.12.15

20 Min Work up to  1 RM Max Front Squat

Then 2 Rounds of Death by

Front Squat @ 50 %
Hand Release Push Up



-----------------------------------------------------------------------------




WOD: 11.11.15

AMRAP 14

10 Ring Dips
8 Over Head Squats (115/85)
40 Double Unders





-----------------------------------------------------------------------------




Witches & Warlocks Event #4

Modified for Individual

9 Min time cap

25 Dead Lift ( 205/155)
20 Toes 2 Bar
15 Weighted Step Ups (53/35)
10 Plate Burpess
500 M. Row

-----------------------------------------------------------------------------










WOD: 11.09.15

22-16-10
Clean & Jerk (115/85)
Bar Facing Burpee

Max effort Jerk at the end of each round of C&J

Score is Time & # of Jerks



-----------------------------------------------------------------------------




WOD 11.06.15


2 Rounds


3 Min Row for Calories
Rest 30 Sec  
2 Max Effort Back Squat  @60
Rest 30 Sec
3 Min Airdyne for Calories   

Score is total Reps/Cal = 1 Point  


-----------------------------------------------------------------------------





Wod : 11.05.15

FT:

100 Hang Power Clean (115/85)

Each Drop...... 5 Push Ups

No rest on front rack   

Extra Credit:

2 Rounds (NOT FOR TIME)
30 Slam Ball (40/30)
20 GHD Hip Extentions



-----------------------------------------------------------------------------



WOD: 11.04.15

FT:

3 Rounds
200 M. Run W/Med Ball
10 Med Ball Clean
15 Wall Ball (11/10)

Rest 2 Min

3 Rounds
200 M. W/Med Ball
15 Med Ball Clean
20 Wall Ball  (11/10)


----------------------------------------------------------------------------- 





WOD : 11.03.15

See Fran Jump

21-15-9
Box Jump (24/20)
Thuster (95/65)
Pull Up


------------------------------------------------------------------------



wod: 11.02.15


WITH A 12 MIN CLOCK

40 CAL AIRDYNE BIKE

160 DOUBLE UNDERS

IN REMAINING TIME

DEAD LIFT @ 75% FOR REPS


SCORE IS NUMBER OF DEAD LIFTS



------------------------------------------------------------------------


WOD : 10.30.15

AMRAP 8

4 Shuttle Sprints (50ft)
4 Farmer Carry (50ft,2x53KB,2x35KB)
8 Pull Ups



------------------------------------------------------------------------




WOD: 10.29.15

60 Cal Row

3 Rounds

10 S2OH  ,RX(115/85) CFSB (135/105)
20 Dead Lift
30 Burpees  


------------------------------------------------------------------------



WOD: 10.28.15


12 Min For Reps

45 sec on 15 off

Thruster (115/85)

T2B

Front Squat 





------------------------------------------------------------


TWOD:  10.27.15

FT:

200 M. Run  
8 Squat Clean (185/135)
400 M. Run
4 Squat Clean
800 M. Run
2 Squat Clean 


------------------------------------------------------------------------





WOD : 10.26.15

FT: filthy fifty

- 50 Box Jumps (24/20)
- 50 Jumping Pull-ups
- 50 Kettlebell (53/35)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press  (45/35)
- 50 Good Morrnings
- 50 Wall Ball (20 /14)(10'/9')
- 50 Burpees
- 50 Double Unders



------------------------------------------------------------------------




WOD : 10.23.15

AMRAP 14

9 Hang Power Snatch (RX 95/65) 6 HPC  (CFSB 135/95)
6 Pull Ups ( CFSB 3 Bar Muscle Ups)
12 Air Squats 




------------------------------------------------------------------------




WOD:  10.22.15

AMRAP 10

300 Double Unders (900 SINGLES)

AT THE TOP OF EACH MIN

1 HAND STAND PUSH UP

INCREASE HSPU BY 1 EACH ROUND UNTIL 300 DOUBLE UNDERS ARE REACHED

(SCALE A, SINGLES & DEFICIENT PUSH UPS)     



------------------------------------------------------------------------




WOD: 10.21.15

Clean
12-9-6-3-1

Lift Heavy
 



------------------------------------------------------------------------


WOD: 10.20.15

Nancy VS. Karen  

5 Rounds FT:

400 Meter Run
15 Overhead Squat 

(95 /65)
30 Wall Balls 

(11/10)



------------------------------------------------------------------------






wod: 10.19.15


2 Rounds for points


2 min me

row

2 min me

Dead lift (135/95)

2 min me

t2b 

2 Min me

front Squat


rest 30 sec between  rds



-------------------------------------------------------------




wOD: 10.16.15

For Reps
8  Rounds
EVERY 80 sec , complete
8  Burpee
8  Box Jump
8  Med Ball Clean
 

GROSS

--------------------------------------------------------------



WOD: 10.15.15

AMRAP 14
Snatch  1-2-3-4-5-6..........
RX (95/65) CFSB (135/95)    
25 Double Unders
 
Increase snatch by one Rep each round 



--------------------------------------------------------------




WOD: 10.14.15

FT :  

111 Pull Ups
Every drop from the bar
6 Dead Lifts
RX (285/205)
CFSB(315/245)

 


-------------------------------------------------------------




WOD 10.13.15

Row 1000M

AMRAP 21

8 Push Jerk  (135/95 ) CFSB (155/115)  
Run 200M
8 Hang Power Clean
Run 200 M.


Then 


1 Attempt Max Effort  HPC   
 



------------------------------------------------------------






WOD 10.12.15

FT :

Hand Release Push Up  40-30-20-10
Front Squat (115/85)       10-20-30-40



-------------------------------------------------------------



Wod : 10.09.15

On The Minute for 14 Minutes  

Even : 4 Thruster
              2 Push Press
              4 Front Squat
Odd: 8 Front Rack Lunges

Rest 2 Min
 
2 Burpees for every missed rep

R X (135/95)
Scale A (115/85)
Scale B (95/65)




--------------------------------------------------------------



WOD : 10.08.15

Buy In : 50 Cal Airdyne
Partition as needed
Every Drop 200M. Run
75 Kettle Bell Swings (53/35)
100 Goblet Squats
 



-------------------------------------------------------------


WOD: 10.07.15



18 Min For Reps

50 Double Unders (100 Singles)
10-12-14-16 ...Ect.
Over Head Squat (115/85)
4-6-8-10
Handstand Push Up


DU Stay at 50 while OHS & HSPU increase by 2.



--------------------------------------------------------------



WOD: 10.06.15


Min 0:00-4:00
AMRAP
5 Dead Lift (225/185)
8 Air Squats
12 Box Jump  (24/20)   

Min 4:00-8:00
AMRAP
5 Box Jump
8 Jumping Lunges
12 Dead Lift

Min 8:00-10:00  
ME Burpees




-------------------------------------------------------------




Wod : 10.05.15

5 Rounds
3 Power Clean (135/95)
6 H.P.C & Jerk
9 Bar Facing Burpees 


--------------------------------------------------------------


wod 10.02.15


10-15-20-15-10

shoulder 2 over head (95/65)

Med Ball Clean (20-14)

E2mom 3 burpees


--------------------------------------------------------------


WOD 10.01.15

The 50's Chipper

15 Min Cap
50   Wall Balls (20#@10')
50   Alt KB Snatches (53/35)
50   Pistols
50   Chest 2 Bar  


LuRong Athletes , Please have you’re Levels selected and ready.





WOD 09.30.15

AMRAP 8  
6 Squat Snatch

RX(135/105)

Scale A (115/85)

scale B (95/65)
50 Double Under

Rest 2 MIn

AMRAP 4
8 Over Head Squat    
25 Double Unders




--------------------------------------------------------------



WOD 09.29.15

FT:

Run 800 M
30 Dead Lift  (115/85)
10 Burpee
20 Thruster
10 Burpee
20 Push Jerk
10 Burpee
30 Dead Lift    




--------------------------------------------------------------




WOD 09.28.15

Elizabeth


21-15-9
Squat Cleans  (135/95)  
Ring dips



-------------------------------------------------------------



WOD: 09.25.15

12 Min For Reps
Every Even Min
Kettle Bell Swings (53/35)
Every Odd Min
Box Jump (30/24)

Score is total Reps



--------------------------------------------------------------



Lu-Wrong

9 Min AMRAP:

Ground to Overhead (G2OH)
Bar Facing Burpees

20 G2OH- 95/65
7 Bar Facing Burpees
15 G2OH- 135/85
7 Bar Facing Burpees
10 G2OH- 155/105
7 Bar Facing Burpees
5 G2OH- 185/135
7 Bar Facing Burpees
AMRAP G2OH- 225/155

Lu-Wrong athletes , please have your level selected and be prepared



--------------------------------------------------------------



WOD 09.23.15
 
4 Rounds
Max Effort Dead Lift (155/115)
Run 400 M.

Score is total Dead Lift  



fran

21-15-9

Thusters (95/65)

Pull Ups