Ultimate CrossFit WOD

WOD for Thursday, July 31, 2008

60-40-20:
Double Under
Pushup
Lunge Step

WOD for Wednesday, July 30, 2008

Skill - Push Jerk - 5, 3, 1, 1

Workout:
21-18-15-12-9-6-3
Kettle bell swing
Knees to Elbows

WOD for Tuesday, July 29, 2008

Row 1k / Run 800m

21-15-9
Thrusters
Box Jumps
Burpees

Row 1k / Run 800m

WOD for Monday, July 28, 2008

Skill - Snatch
5 rounds for time of:
1 Squat snatch + 10 overhead squats (men use 95 pounds, women use 65 pounds)
15 pull-up

WOD for Thursday, July 24, 2008

Med Ball Warmup

4 Rounds for time
10 Renegade Rows
15 Pullups
20 Double Unders
50 Squats

WOD for Wednesday, July 23, 2008

Strength - Deadlift - 5, 5, 5, 3

WOD -
Helen
21 KB Swings
12 Pullups
400 m run

WOD for Tuesday, July 22, 2008

Skill - Muscle Up

3 Rounds
1 min at each station
Battling Ropes
Ball Slams
Pushups
Ring Rows
rest

WOD for Monday, July 21, 2008

Skill - Handstands

WOD -
3 Rounds
5 Obstacle Course Runs
10 Handstand Pushups
20 Med Ball Cleans
30 Situps

WOD for Saturday, July 19, 2008

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, July 18, 2008

Strength - Weighted Pullup - 5, 4, 3, 2, 1
Try to add weight each set using DBs or the belt. If you cannot add weight, work on strict Pullups

WOD -
1 minute at each station, followed by 1 min rest.
4 Rounds
Wall Ball 20 lb.
Kettlebell Swing 1 pood
Sumo-Deadlift High-Pull 75 lb.
Rest

WOD for Wednesday, July 16, 2008

AMRAP 20 mins -
10 deadlifts (db) ,
20 ball slams,
30 double unders

Group 800M run
Agility work

WOD for Tuesday, July 15, 2008

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats

WOD for Monday, July 14, 2008

Strength Work -
Squat - 5, 5, 5

Four rounds for time of:
Run 400 meters
25 KB Swings
25 Box Jumps

WOD for Saturday, July 12, 2008

Kelly's Birthday Workout
30 reps:
Ball Slams
Russian Twists
Double Unders
Pushups
400 m run

30 reps:
Mountain Climbers
Situps
Push press
Lunges
400 m run

30 reps:
Ball Slams
Russian Twists
Double Unders
Bodybuilders
400 m run

WOD for Friday, July 11, 2008

30-20-10
Pullups
Burpees
Ball Slams
Box Jumps
DB Push Press

Run an 800m when done.

WOD for Thursday, July 10, 2008

Skill Work - Double Under

2 800m Run

2 1k Rows

2 Rounds of 50 Double Unders

For Time

WOD for Wednesday, July 9, 2008

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

WOD -
Complete 3 Rounds at each station
1 - 20 Burpees, 5 Med Ball Throws
2 - 15 Knees to Elbows, 25 Mountain Climbers
3 - 10 Barbell Bench Presses, 1 Rope Climb

WOD for Tuesday, July 8, 2008

A team of four must complete
300 Push ups
400 Kettlebell swings
500 Squats

Then Carry a plate for 800meters

WOD for Monday, July 7, 2008

Skill - Clean and Jerk - 3, 3, 3

WOD -
21-15-9
KB Swing
Box Jump
Pushup
Situp
Ball Slam

WOD for Saturday, July 5, 2008

In any order, perform two of the following 3 workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

1.5 mile run

Take a 7 minute break before starting the second workout.

WOD for Friday, July 4, 2008

Lets do some Hero Workouts this 4th of July weekend!
Jason
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

WOD for Thursday, July 3, 2008

Skill / Strength - Front Squat - 5, 5, 5

4 Rounds for time of -
15 Box Jumps
15 Wall Ball
15 Pullups
15 Double Unders

WOD for Wednesday, July 2, 2008

Skill Work - Rope Climb

3 Rounds for time
10 Single Arm KB Swing (each Arm)
10 Single Arm Single Leg KB Row
10 KB Windmills

Rest 3 Minutes
Run or row until your total workout time is 30 minutes

WOD for Tuesday, July 1, 2008

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

WOD -
Row Intervals 30 Seconds on 30 Seconds off
5 intervals

Overspeed Sprints
Ladder Work