Ultimate CrossFit WOD

WOD for Thursday, January 31, 2008

Josh
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Check out the pic of the aftermath of the Advanced Class below. And of course do not miss Donald's 48 inch box jump.

WOD for Wednesday, January 30, 2008

4 Rounds - 1 minute at each station
Battling Ropes / Suicides
Med Ball Clean and Jerk
Box Jumps
Rowing / Jump Rope

1 minute break between rounds

WOD for Tuesday, January 29, 2008

40 - 30 - 20
One Arm KB Press
Burpee
Dynamic Pushup (Med ball, ring, clapping)
KB Swing

WOD for Monday, January 28, 2008

Team Work
As a Team Of 3 Complete the Following
5k Row
200 Thrusters
200 Slam Balls
200 Ring Rows

Finish with a Group 800 meter run.

WOD for Saturday, January 26, 2008

Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 Rounds for Time

WOD for Friday, January 25, 2008

Champions Do What Others Are Not Willing To Do

3 Rnds for Time
20 KB Swings
40 Push Press
60 Squats

WOD for Thursday, January 24, 2008

Badger - 3 Rounds for Time
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

WOD for Wednesday, January 23, 2008

Overhead Squat - 8, 8, 8

25 - 15- 10
Pushups
Wall Ball
Box Jumps
Slam Ball
Body Builders
Situps

WOD for Tuesday, January 22, 2008

4 rounds for time:
Run 400m / Row 500m
20 Wall Ball
20 Pull Ups
20 Ring Dips

WOD for Monday, January 21, 2008

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

If you are unable to do L-Pull ups do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping or beginner pull ups and then practice your L sit after the workout.

Subs for Handstand Pushups - Pike Pushups, Seated Barbell Press

WOD for Saturday, January 19, 2008

Practice KB Clean and Snatch

4 Rounds for Time
10 Turkish Getups
20 Single Arm Deadlift
30 KB Taters

WOD for Friday, January 18, 2008

With a continuously running clock do
one pull-up the first minute,
two pull-ups the second minute,
three pull-ups the third minute...

continuing as long as you are able.

When you are done, complete 150 Double Unders. Take as much time as needed.

WOD for Thursday, January 17, 2008

How many rounds in 20 minutes of:
15 Deadlift, bodyweight
9 Pull ups
21 Dumbbell Push Jerk (30# Men, 20# Women)

Some of the Crew Grinding through Med Ball Cleans

WOD for Wednesday, January 16, 2008

Skill Work - Med Ball Clean

4 Rounds for time -
50 Med Ball Clean
50 Box Jumps

Some Pullups and Ring Pushups from last nights WOD

WOD for Tuesday, January 15, 2008

Workout: For Time
5 Rounds
Run 400m / Row 500
10 - 3/4 bodyweight bench press (Can Sub Weighted Ring Pushups)
10 - pullups

WOD for Monday, January 14, 2008

5 rounds for time of
21 pushups
15 Thrusters (30# db M, 20# db W)
9 weighted walking lunges (Use Same DB)

WOD for Saturday, January 12, 2008

Overhead Squat Work -Warmup then do
5, 4, 3, 3, 3

Check Times from - 11/17
Row 1,000 or Run 800
21 DB Thrusters
21 Ball Slams
21 Box Jumps

Row 500 or Run 400
15 Wall Ball
15 DB Snatch
15 Ring Pushups

Row 250 or Run 200
9 Pullups
9 Butt Kickers

WOD for Friday, January 11, 2008

15 Sumo Deadlift Highpull
10 DB Snatch (each Arm)
5 Pullups

10 Sumo Deadlift Highpull
5 DB Snatch (each Arm)
15 Pullups

5 Sumo Deadlift Highpull
15 DB Snatch (each Arm)
10 Pullups

WOD for Thursday, January 10, 2008

10 Front Squats
10 Ring Pushups
10 Double Unders

As many rounds as possible in 20 minutes

WOD for Wednesday, January 9, 2008

Shoulder Press work - Work up to your one rep max for shoulder Press. Then perform a max set of Push Press and a max set of Push Jerk with that weight.

Helen
Run 400 meters
21 KB Swings
12 Pull-ups
3 rounds for time

WOD for Tuesday, January 8, 2008

21-18-15-12-9
Box Jumps
KB Swings
Wall Ball

Check out an article on CrossFit / Functional Training in Charlotte in the Observer today.
http://www.charlotte.com/441/story/436232.html

WOD for Monday, January 7, 2008

Cindy
5 Pullups
10 Pushups
15 Squats

As Many Rounds as Possible in 20 minutes

WOD for Saturday, January 5, 2008

25 power cleans
25 jerks
20 power cleans
20 jerks
15 power cleans
15 jerks
Run 800 m / Row 1000 meters

WOD for Friday, January 4, 2008

Deadlift - 3, 3, 3, 3, 3

Karen - 150 Wallball for time

WOD for Thursday, January 3, 2008

5 Rounds for Time
10 Knees to Elbows
15 Pullups
20 KB Swings

WOD for Wednesday, January 2, 2008

50 Pushups
100 Overhead Squats
50 Ball Slams
100 Jumping Pullups
50 Wall Ball