Ultimate CrossFit WOD

WOD for Friday, February 29, 2008

For Time

30-wall ball
20-dumbell overhead walking lunges
10-one arm one leg db shoulder press

10-wall ball
30-dumbell overhead walking lunges
20-one arm one leg dumbell shouler press

20-wall ball
10-dumbell overhead walking lunge
30-one arm one leg dumbell shoulder press

Finish strong with 1k row sprint

25 double unders

WOD for Thursday, February 28, 2008

Deadlift - 5, 5, 5

7 Rounds of 10 reps of each
Burpees
Pullups
Situps

WOD for Wednesday, February 27, 2008

30 secs Box Jumps
30 secs Push Press
30 secs slam balls
30 secs pushups
30 sec rest

6 rounds for time

Finish with Agility Drills / Tire Pulls

WOD for Tuesday, February 26, 2008

FRAN
For Time
21-15-9
95lb Thrusters (65lb women)
Pullups

If you finish in under
10 mins
1k meter row
75 Double Unders

15 mins
75 Double Unders

WOD for Monday, February 25, 2008

Eva
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Also check out a couple more interviews by Jerry Hill
http://jerryhillfitness.com:80/blog/?p=17

WOD for Saturday, February 23, 2008

3 - power clean, front squat, push jerk
21 - burpees
50 - double unders
21 - pull ups
6 - power clean, front squat, push jerk
15 - burpees
50 - double unders
15 - pull ups
9 - power clean, front squat, push jerk
9 - burpees
50 - double unders
9 - pull ups

WOD for Friday, February 22, 2008

For Time
3 rounds
15 Med Ball Clean and Jerk
30 Lunge Steps
15 Burpees

WOD for Wednesday, February 20, 2008

Perform the following -
30 seconds of pullups
30 seconds of pushups
30 seconds of slam balls
30 seconds of KB swings
30 second rest

8 rounds for time

Score is the total reps per round. Just count every rep on each exercise and have a total score at the end of each round.

WOD for Tuesday, February 19, 2008

15 box jumps
15 burpees
15 double unders

WOD for Monday, February 18, 2008

Three rounds for time of:
Row 500 meters / Run 400
50 Wall Ball shots

WOD for Saturday, February 16, 2008

Forty For Fun

40 Box Jumps (20)
40 Jumping Pull Up
40 KB Swings
40 Walking Lunges
40 KTE
40 Push Press (45lb)
40 Back Extensions
40 Wall Balls
40 Burpees
40 Double Unders

For Time

WOD for Friday, February 15, 2008

100ft Waiters Walk
10 Kettlebell Swings
10 Wall Ball
As Many Rounds As Possible in 20 min

Also check out the following interviews by Jerry Hill asking the question -
"If your athletes life depended on getting in top-shape in record time what would be the most important thing you would do?"

Mark Rippetoe

Jason C. Brown

Jerry Hill has 22 years experience in the Fitness Industry, is a Former Marine, and currently the head coach at CrossFit Old Town in Alexandria, VA.

WOD for Thursday, February 14, 2008

Happy Valentines Day
2 Rounds of
14 Thrusters
14 Pullups
14 Ball Slams
14 Sumo Deadlift Highpulls
14 Box Jumps
14 Woman+Man Makers

WOD for Wednesday, February 13, 2008

Deadlift - 1, 1, 1, 1

Footwork Drills

"Randy"

75 pound Power snatch, 75 reps for time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

WOD for Tuesday, February 12, 2008

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Notes from HQ -
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

WOD for Monday, February 11, 2008

5 Rounds For Time
10 Overhead Squats
10 Pullups
10 Ball Slams
50 Double Unders

WOD for Saturday, February 9, 2008

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

WOD for Friday, February 8, 2008

5 Rounds:
250 Row
10 Bench Press
15 Wall Ball

WOD for Thursday, February 7, 2008

Strength Work -
Front Squats - 5, 5, 5

Skill Work - Snatch

WOD -
Grace
30 Clean and Jerks for Time (Rxed weight - 135lbs)

WOD for Wednesday, February 6, 2008

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally,
the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WOD for Tuesday, February 5, 2008

7 Rounds for Time
5 Deadlifts
5 Handstand Pushups
15 Double Unders

WOD for Monday, February 4, 2008

Skill Work - Handstands

20-15-10-5
Pullup
Dynamic Med Ball Slam
400m run / 500m row

WOD for Sunday, February 3, 2008

Good Weekend for the Ultimate CrossFit Family

When you see Wayne and Ryan give them a pat on the back for their racing this weekend.

Wayne came in 3rd and 2nd place in his race Saturday and Sunday.
Ryan came in 4th both days.

They have been training hard and all that work is paying off on the trail!

Like Wayne's favorite quote says - "The will to win means nothing without the will to prepare"

WOD for Saturday, February 2, 2008

As Many Rounds As Possible In 25 Minutes
5 KB Windmills / 5 Turkish Getups
10 KB Lunge Press
15 KB Swing Switch Highpull

WOD for Friday, February 1, 2008

7 Rounds

10 Thrusters @ 95#
30 Box Jumps
10 Ring Dips