Ultimate CrossFit WOD

WOD for Saturday, May 31, 2008

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD for Friday, May 30, 2008

4 Rounds

20 pullups
1 min bag work
1 min jump rope
1 min pushups
1 min slam ball
1 min rest

WOD for Thursday, May 29, 2008

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift 135, 95
Renegade Rows
Dumbbell Clean
Knees to Elbows
Double Unders
Pullups

WOD for Wednesday, May 28, 2008

Strength Work -
Warmup with Front Squats then do 3, 3 Then Back Squat - 3, 3

WOD -
15-12-9
Wall Ball
DB Push Press
Sledge Hammers

WOD for Tuesday, May 27, 2008

Four rounds for time of:
400m Run
25 KB Swings
25 Box Jumps
25 Knees to Elbows

WOD for Monday, May 26, 2008

Trevor -

300 Pullups
400 Pushups
500 Situps
600 Squats

WOD for Saturday, May 24, 2008

MONDAY - There is only one Workout Monday at 11:45am

For Time
Run 800m
10-9-8-7-6-5-4-3-2-1
KB Swing
Pullup
DB Squat Clean
Between each round - 1-10 Burpees

Run 800m

WOD for Friday, May 23, 2008

4 rnds for time
20 Ball Slams
20 Burpees
20 Ring Rows
400m Run

WOD for Thursday, May 22, 2008

Complete as many rounds in 20 minutes as you can of:
Clean and Jerk, 15 reps M-95#, W-65#
Run 400 meters

WOD for Wednesday, May 21, 2008

Skill / Strength work - Press

6 round tabata of
Slam Throws
V Sits
Bodybuilders
One Arm One Leg shoulder press
Renegade Rows
Battling Ropes

WOD for Tuesday, May 20, 2008

400m run

3 Rnds
20 Wall Ball
20 Pullups
20 Box Jumps
20 One Arm One Leg Bent Row
20 Sumo Squat

400m run

WOD for Monday, May 19, 2008

From CrossFit HQ
For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

WOD for Saturday, May 17, 2008

50-40-30-20-10
Wall Ball
Burpees
Double Under
Ball Slams

WOD for Friday, May 16, 2008

4 rounds for time
15 Bodybuilders
15 Back Ext
15 Double Unders
15 DB Push Presses

WOD for Thursday, May 15, 2008

Strength Work -
OHS - 10 - 8 - 6 - 4

16-14-12-10-8-6-4-2
KB Swings
Lying Leg Raise or Knees to Elbows
Med Ball Clean
Double Unders

WOD for Wednesday, May 14, 2008

Lauren's Birthday WOD
400 m Run
31 Wall Ball
31 Pullups
31 Situps
400 m Run
31 Lunges
31 Pushups
31 Box Jumps
400 m Run

WOD for Tuesday, May 13, 2008

Skill Work - Handstands

7 Rounds of 10 reps of each
Burpees
Situps
KB Swings
Ball Slams

WOD for Monday, May 12, 2008

Strength Work -
Deadlift - 3, 3, 3

Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min

WOD for Friday, May 9, 2008

1k Row

10 Minutes of AMRAP-
5 Pullups
10 Situps
15 Bodyweight Squats

15 Clean and Jerks

WOD for Thursday, May 8, 2008

Skill Work - Front Squat

Start and end the workout with an 800m Run

5 rnds of
10 Alt DB Press
10 Slam Ball
10 Bodybuilder
10 Box Jumps

WOD for Wednesday, May 7, 2008

Workout from 12/31 -

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 Tuesday, May 6, 2008

Skill Work - Rope Climb Technique work

AMRAP 20 mins
10 thrusters men 65#, women 45#
5 pull-ups or 10 jumping pull-ups
10 kettlebell swings
From Crossfit SC

WOD for Monday, May 5, 2008

Strength Work
Press - 5, 5
Push Press - 3, 3
Push Jerk - 1, 1

You can substitute Handstand Pushup work for the pressing and push press portion. Everyone should work on the Push Jerk.

WOD - 50 Burpee Box Jumps for time

WOD for Saturday, May 3, 2008

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

WOD for Friday, May 2, 2008

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

WOD for Thursday, May 1, 2008

Skill/Strength Work - Sumo Deadlift

5 Rounds of
20 Pushups
15 Wall Ball
10 Sumo Deadlift Highpull