Ultimate CrossFit WOD

WOD for Wednesday, April 30, 2008

Compare to 12/17
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

WOD for Tuesday, April 29, 2008

With a running clock do
1 pullup the first minute
2 pullups the second
for 15 minutes

Take a break
2 Rounds of
Run an 400 meters or
Row 500 meters or
8 Bear Crawls
Rest 30 seconds and rotate to the next movement

WOD for Monday, April 28, 2008

Strength Work -
Front Squat - 5, 5, 5, 5

50 Squats
40 Double Unders (250 Singles)
30 Pushups
20 Broad Jumps
10 Sledge Hammer Slams each arm
20 Dynamic Lunges
30 Pullups
40 DB Push Presses
50 Squats

WOD for Saturday, April 26, 2008

Maltz Challenge
This is a workout from CrossFit Iowa a couple modifications based on our equipment
400 meter run
50 pull ups
Length of the gym farmer's walk
25 Wall Ball
25 Box Jumps
100 push ups
Length of the gym Overhead plate walk
100 situps
400 meter run

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Airforce PJ (Pararescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. He and his fellow servicemen represent all that is good and honorable about the U.S. intentions in Afghanistan.

WOD for Friday, April 25, 2008

2 Rnds
1k Row
25 Pullups
25 KB Swings
25 Situps
25 Box Jumps

WOD for Thursday, April 24, 2008

6 Rounds for Time
400 meter run
7 Pullups
7 KB Swings
7 Knees to Elbows

WOD for Wednesday, April 23, 2008

Strength Work - Deadlift - 8, 6, 4

Terrible Twos

2 Rounds of
2 min Row
2 min Battling Ropes
2 min Double Unders
2 min Burpees
2 min Rest

WOD for Tuesday, April 22, 2008

Workout From CrossFit SC
"Grindy"

10 Clean and Jerks
5 Rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks

Men use 135lbs
Women Use 83lbs

WOD for Monday, April 21, 2008

Skill Work -
Squat - 5, 5, 3, 3, 1

JT
21-15-9
Handstand push-ups
Ring dips
Push-ups

WOD for Friday, April 18, 2008

21-15-9
Wall Ball
Situps
Ring Rows
Overhead Lunges

WOD for Thursday, April 17, 2008

Skill work - Rope Climbs, Ring Work
If you feel like those skills are solid, do Strength work - Deadlift - 5, 5, 3

Team WOD
100 KB Sumo Deadlift High Pull
150 Pushups
100 Med Ball Chest Passes
150 Situps

One team member must be working at all times. Both team members can be working at the same time. All reps of each exercise must be finished before moving on to the next exercise.

WOD for Wednesday, April 16, 2008

Med Ball Slam
Med Ball Throw
KB swing
DB Thrusters

4oo meter run after 4

Reps Round 1:
20, 15, 10, 5
Round 2:
15, 10, 5, 20
Round 3:
10, 5, 20, 15
Round 4.
5, 10, 15, 20

WOD for Tuesday, April 15, 2008

Skill Work - Practice Snatch work

Tabata This - Tabata Intervals on
Squat
Rower
Pullups
Sit-ups
Push-ups
Your score is your lowest number of reps each round.

WOD for Monday, April 14, 2008

AMRAP in 20 minutes of
5 med ball cleans
10 med ball squats
15 med ball situps
400 meter med ball run

WOD for Saturday, April 12, 2008

What happens when you pick a little piece of Angie, Cindy, Diane, Fran, Helen, Kelly, and Murph? I don't know but I am guessing pain. We will find out today!

So the order you guys ended up with today -
Murph - 1 mile Run
Karen - 50 Wall Ball
Fran - 15 Thrusters, 15 Pullups
Diane - 9 Handstand Pushups
Kelly - 30 Box Jumps
Helen - 400m Run, 21 KBS, 12 Pullups
Angie - 50 Pushups, 50 Situps
Cinde - 3 rnds of 5 Pullup, 10 Pushups, 15 BW Squats.

This is Luke's last week for awhile, he is going to Greece for a month starting next Saturday. Based on the pic, I know he will miss us.

WOD for Friday, April 11, 2008

Little Runny Angie - CrossFit PC

Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Pull-ups

WOD for Thursday, April 10, 2008

Skill Work - DB Snatch

1 min DB Thrusters
1 min Box Jumps
1 min DB Snatch
1 min KB Swing
1 min Rest

4 rounds for time

WOD for Wednesday, April 9, 2008

Annie
50-40-30-20-10
Double Unders
Situps

WOD for Tuesday, April 8, 2008

21-18-15-12-9
DB Push Jerk
Med Ball Slams
Med Ball Throws

I know I've posted this before, but I think it is great, so I'm going to keep posting it. No Excuses, just train.

WOD for Monday, April 7, 2008

Skill Work -
Overhead Squat - 5, 5, 5, 5, 3

Cindy -
AMRAP 20 min
5 Pullups
10 Pushups
15 BW Squats

WOD for Saturday, April 5, 2008

400m Run
25 pushups
25 pullups
25 situps
25 squats

400m Farmers Walk
21 DB Thrusters
15 KB Swings
9 Bird Pickers

400m Overhead Plate Walk
10 Ball Slams
10 Donkey Kicks
10 Bear Crawls
10 Double Unders

400m Run

The Saturday Group after a great workout!

WOD for Friday, April 4, 2008

Skill Work - Cleans

30-20-10
DB Bench Press
Wall Ball
KB Swing
400m Run / 500m Row

WOD for Thursday, April 3, 2008

4 Rounds
20 Situps
10 Back Extensions
10 Pullups
10 Dips

After Round 2 and round 4 Run 400m or Row 500m

WOD for Wednesday, April 2, 2008

Pick your Poison

Strength - Make every working set heavy and take 2-3 min rests between sets.
Squat (any variation) - 5, 5, 3
Deadlift - 5, 3
Press - 5, 3
Jerk - 2, 1

Met Con -
5 rounds for time
15 push press
20 box jump
20 burpees
20 walking lunges

WOD for Tuesday, April 1, 2008

As Many Rounds as Possible in 25 Minutes
5 Knees to Elbows
10 DB / KB Deadlifts
15 Pushups / Situps (Alternate each Round)

Also - Check out the video of the upcoming article about CrossFit in Muscle and Fitness (Out 4/7)