Ultimate CrossFit WOD

WOD for Monday, December 31, 2007

10 Abmat Situps
20 Double-Unders
30 Walking Overhead Lunges (m - 30-lb, w - 20lb)
40 Push-ups
30 KB Swings (m - 24kg, w - 16kg)
20 Pullups
10 Box Jump Burpees (m -20' box, 2 - 16' box)

2 Rounds for Time

WOD for Saturday, December 29, 2007

Kelly
Run 400 meters
30 Box Jumps (24” Box)
30 Wall Ball Shots (20 lbs)

5 Rounds for Time

WOD for Friday, December 28, 2007

2 Rope Climbs

4 Rounds Tabata Sledgehammer
4 Rounds Tabata Burpees

Max Ring Dips

2 Rounds - Score is the sum of lowest tabata reps and ring dips.

WOD for Thursday, December 27, 2007

Daniel
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

This is a Hero workout from CrossFit. If you click the link and scroll down, you can find some information on Daniel Crabtree.
http://www.crossfit.com/cf-info/faq.html#WOD0

WOD for Wednesday, December 26, 2007

150 Jump Rope Basic Bounce
50 Lunges
50 Push-ups
50 Sit-ups
150 Jump Rope Basic Bounce
40 Lunges
40 Push-ups
40 Sit-ups
150 Jump Rope Basic Bounce
30 Lunges
30 Push-ups
30 Sit-ups
150 Jump Rope Basic Bounce
20 Lunges
20 Push-ups
20 Sit-ups
150 Jump Rope Basic Bounce
10 Lunges
10 Push-ups
10 Sit-ups

WOD for Saturday, December 22, 2007

Scrooge

Our own version of the 12 days of Christmas. The original is from Crossfit North.
turkish get up
burpee
SDHP w/ KB
KB and DB snatch (alt hands)
DB thruster
squats
pushups
one hand KB swing - alternate hands, switch in air
situps
slamball
Pullups
box jumps

Thanks to Jaye and Jennifer for putting this together.

WOD for Friday, December 21, 2007

Helfranlizabeth
21-15-9
KB Swings (16kg m, 10kg w)
Thrusters (65lb m, 45lb w)
Pullups
Ring Dips

WOD for Thursday, December 20, 2007

Compare to 11/5

8 Tabata Intervals
1 minute rest between each interval
Slam Balls
Renegade Rows
Two Arm Overhead Lunge
Situp

WOD for Wednesday, December 19, 2007

Squat Skill work - 3, 3, 3, 3, 3

For the LOVE of LINDA
10-9-8-7-6-5-4-3-2-1
Med Ball Clean
Burpees
DB Push Press
Slam Balls

WOD for Tuesday, December 18, 2007

30 Sprawls
30 Push-ups
30 Sit-ups
30 Squats
30 Sprawls w/ 1-2 Punch on Mits

3 Rounds for Time

WOD for Monday, December 17, 2007

The Bear Complex
7 sets of the following complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds
The Goal is max load on the final set
Rules-
No resting on the ground - rest anywhere else
Cleans start on the ground and end at full extension
Squats are below parallel
Presses end at full lockout

Lance and Greg Glassman - The man behind CrossFit

WOD for Friday, December 14, 2007

FOR FRIDAY AND SATURDAY

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats

How many sweat Angels will Angie cause?

WOD for Thursday, December 13, 2007

12 Rounds for time:
5 Single Arm Snatch (Heavy DB)
10 KB Swings
15 Walking Lunges

WOD for Wednesday, December 12, 2007

Deadlift Skill Work

Tabata Intervals - 4 at each station max effort. Post lowest reps for each exercise
Ring Rows
Squats
30 sec rest
Push Ups
Jump Rope Singles
30 sec rest
KB Swings
Team Wall Ball
Slam Ball

WOD for Tuesday, December 11, 2007

3 Rounds:
50 Back Extensions
20 Knees to Elbows
Max Set of Dips

WOD for Monday, December 10, 2007

Skill - Push Jerk
3, 3, 3, 3, 3, 3, 3

Running / Rowing Fran
3 laps - 1k row
21 Thrusters
21 Pullups

2 laps - 750m Row
15 Thrusters
15 Pullups

1 lap - 500m Row
9 Thrusters
9 Pullups

WOD for Saturday, December 8, 2007

15-12-9
Wall Ball
Box Jump
Push Press
Burpee
Sumo Deadlift High Pull

For Time - See 10/27 for original workout

WOD for Friday, December 7, 2007

Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups

WOD for Thursday, December 6, 2007

Press, Push Press, Push Jerk - Skill Work

Nicole
Run 400 meters
Max rep Pull-ups

As Many Rounds As Possible 20 Minutes

12/5 WOD
4 Rounds, 1 minute at each station
KB Swing
Ball Slam
Ring Pushups
Bear Crawls

1 min Rest Between Rounds

WOD for Tuesday, December 4, 2007

3, 3, 3, 3, 3 Deadlifts

5 min Double Unders
5 min Power Cleans
3 min Double Unders
3 min Power Cleans
1 min Double Unders
1 min Power Cleans

Dessert - 7 min pullup ladder

WOD for Monday, December 3, 2007

Squat / Press Skill work

Team WOD
4oo m run / 500 m row
Thrusters
400 m run / 500 m row
Pull ups
400 m run / 500 m row
Reps to be determined by the size of the group