Ultimate CrossFit WOD

WOD for Monday, June 30, 2008

2 Rounds for time
10 Turkish Get-ups
20 Double-Unders
30 Walking Overhead Lunges
40 Push-ups
30 KB Swings
20 Knees 2 elbows
10 Box Jump Burpees
400 m Run

WOD for Saturday, June 28, 2008

From HQ
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

WOD for Friday, June 27, 2008

From HQ
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing
21 reps 95 pound Thruster
21 reps 21 Pull-ups

WOD for Wednesday, June 25, 2008

Strength - Back Squat - 5, 5, 5

WOD -
8 Tabata Rounds of
Squat Jumps
Pushups
Lunges
Pullups

1 min rest between exercises

WOD for Tuesday, June 24, 2008

4 rnds for time
20 65# Thrusters
20 Double Unders
20 Burpees
400m Run

WOD for Monday, June 23, 2008

Skill - Clean and Jerk - 3, 3, 3

WOD -
2 Rounds for Time
20 Walking Lunges
20 Wall Ball
20 Toe Taps on Box or Med Ball (each leg)
20 DB Jerks
20 Knees to Elbows

WOD for Friday, June 20, 2008

For Saturday

Partner WOD
One team member will run an 800m

While that team member is running the other team member will perform as many rounds as they can of Cindy - 5 Pullups 10 Pushups 15 Bodyweight Squats

Score is the number of rounds of Cindy in the time it takes the team to complete 6 800m runs

From HQ
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

WOD for Thursday, June 19, 2008

6 rnds
400m Med Ball Run
20 Med Ball Squats
20 Med Ball Chest Passes
20 Med Ball Wood Choppers

WOD for Wednesday, June 18, 2008

Skill Work - Snatch

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

WOD for Tuesday, June 17, 2008

Strength Work - Deadlift - 5, 5, 5, 3

2 Rounds -
1k Row or 800m Run
20 Push Presses - 45lb bar
15 Pullups

WOD for Monday, June 16, 2008

HQ WOD

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

WOD for Saturday, June 14, 2008

For our very own -

"Cara"
400m
30-20-10
Pullups
Abmat situp
Mountain climbers (30 per leg 20 per leg, 10 per leg)

400m
15-12-9
KB DL high pull
Box jump burpee

400m
21-15-9
Wall ball
Slam ball
Ring dips

800m

WOD for Friday, June 13, 2008

4 rounds

20 Box Jumps
20 Double Unders
20 Sledge Slams
20 Leg Raises

WOD for Thursday, June 12, 2008

800m Run / 1k Row

4 Rounds
5 DB Bear Complex
25 Situps
25 Double Unders

800m Run / 1k Row

WOD for Wednesday, June 11, 2008

Push Jerk - 3, 2, 1

Helen
3 Rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

WOD for Tuesday, June 10, 2008

Strength Work -
OHS - 5, 5, 5

400 m run

22-16-10
DB Snatch
Ball Slam
Pushup

800m run

WOD for Monday, June 9, 2008

From HQ

Ten rounds for time of:

12 Burpees

12 Pull-ups

WOD for Saturday, June 7, 2008

Tabata This PLUS 1
8 round tabata - 1 min rest between movements
Squat
Rower
Pullups
Sit-ups
Push-ups
KB Swings

WOD for Friday, June 6, 2008

Half Cindy -
AMRAP in 10 min
5 Pullups
10 Pushups
15 Squats

3 min rest

3 rounds of
1 min bag work
1 min basic bounce jump rope
1 min Med Ball Throw
1 min rest

WOD for Thursday, June 5, 2008

5 Rounds for time
10 Ring Dips
10 Double Unders
10 Handstand Pushups
10 Situps

WOD for Wednesday, June 4, 2008

Kelly
5 Rnds for Time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Speaking of Kelly - Here is our very own Kelly rocking the T-shirt in India

WOD for Tuesday, June 3, 2008

Skill Work - Kipping Pullup, Handstands

21-18-15-12-9-6-3
Renegade Rows
DB Squat Jumps
Contralateral DB Deadlift

WOD for Monday, June 2, 2008

Pick an HQ workout

CrossFit Total - Three single attempts at each movement
Max Squat, Press, Deadlift

or

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Make the thrusters heavy if you cannot do 135