Ultimate CrossFit WOD

WOD for Saturday, August 30, 2008

4 Rounds for time
400 m Run
15 Squat Jumps
15 DB Push Press
2x Agility Course
15 Ball Slams
15 Pullups

Derek working the rope

WOD for Friday, August 29, 2008

From HQ
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

If you cannot do a muscle up do 3 pullups and 3 dips as a substitute

WOD for Thursday, August 28, 2008

Snatch Skill Work

WOD - Tabata Rounds of

Squats

Pushups

Slam Balls

Pullups

8 rounds, 1 minute rest between movements.

Scores are the total of your lowest round for each movement

Forbis playing on the rope...

WOD for Wednesday, August 27, 2008

From HQ -
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings 1.5 poods
60 Sit-ups
70 Burpees

The aftermath of the team WOD.

WOD for Tuesday, August 26, 2008

Skill Work - Front Squat 5, 5, 5, 5 and Romainian Deadlift

Team WOD -
Teams Of 2 Complete the Following

4 Rounds for time
50 Barbell Thruster (95lb men, 65lb women)
50 Pullup
2 Sandbag Drags
2 Overspeed Runs

Annie looks good when this group is doing it.

WOD for Monday, August 25, 2008

Named WOD Monday... Let's start the tradition. It gives us all a reason to be happy it's Monday. Come in and break your own PR or maybe even get a place on the PR board.

I know we just did this one a few weeks ago, but it is good for Derek's soul.

Strength work - Clean - 5, 5, 3, 3
Annie -
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds

For Time

Chandra and Mie working the DB Clean while Jennifer studies their form.

WOD for Saturday, August 23, 2008

The "300"
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps

Some of the Saturday Morning group digging through the "300"

WOD for Friday, August 22, 2008

Lets do a little Friday Surprise WOD

Bring your War Face today... Steve Does

WOD for Thursday, August 21, 2008

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

WOD -
Length of Gym Lunge Down Broad Jump Back
20 Ring Pushups
10 DB Press
500m Row
3 Rounds for Time

WOD for Wednesday, August 20, 2008

Skill work - Rope Climb

WOD -

2 Rope Climbs

15 KB Swings

20 Wall Ball

400m Run

4 Rounds for Time

We are always looking around us for motivation... We don't have to look any further than our own Lee Fries aka LEEBO. Lee has been with us for about 6 months. Started out 2 days a week and now shows up at least 5. When he started he had serious knee pain and struggled to finish the workouts scaled back. Over the past few months the transformation of Leebo has been amazing. He has lost upwards of 40lbs while gaining serious strength in all of his lifts. This week he was able to get his first pull-up. And then another and another. He has no real knee pain and not only does every workout as Rxed, he is pushing people to finish faster.

What are his secrets?

Consistency - Lee NEVER misses a session

Intensity - Lee takes every workout seriously. He doesn't chat it up when he is training, he trains.

Staying active - Lee rides his bike to class. When he takes days off from CrossFit he walks or rides

If you haven't had a chance to congratulate him on his success, let him know next time you see him.

Leebo before Crossfit

Seriously, have you seen me?

WOD for Tuesday, August 19, 2008

Skill - Squat - 5, 5, 5, 5

WOD -
5 Rounds for Time
10 Barbell Hang Snatches
15 Ball Slams
20 Box Jumps

A few of the crew digging through Angie. Sorry I didn't get a better picture with everyone in it...

WOD for Monday, August 18, 2008

The first workout in the new space...

Lets go with the Benchmark Girl -

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats

For Time

The new space is starting to come together!

WOD for Saturday, August 16, 2008

Move the Gym...
For Time

New Addres -
210 Rampart Street
Unit F

Moving some of the mats out of the Pit. We will all miss hearing "Into the Pit!"

WOD for Thursday, August 14, 2008

Strength - Bench Press - 4, 4, 4, 4

WOD
18-16-12-10-6-4
1 arm 1 leg press
Wipers
Burpees
Ring Dips
Scuba Kicks

WOD for Wednesday, August 13, 2008

Strength -
Squat work - 5, 5, 3, 3

WOD
2 Rounds
50 Walking Lunges
25 Wall Ball
20 Knees to Elbows
30 Kettlebell Swings - One Arm
30 Sit Ups
500m Row

WOD for Tuesday, August 12, 2008

Skill work - Snatch - 3, 3, 3

3 Rounds for time
25 Med Ball Squats
25 Ball Slams
10 Renegade Rows
15 handstands
400 m run

WOD for Monday, August 11, 2008

From Crossfit Santa Cruz

Workout:
400 meter run
50 Box jumps
40 Double unders
30 Pushups
20 Kettlebell swings
10 Pull ups
400 meter run
10 Pull ups
20 Kettlebell swings
30 Push ups
40 Double unders
50 Box jumps
400 meter run

WOD for Saturday, August 9, 2008

Cindy
AMRAP 20 Minutes
5 Pullups
10 Pushups
15 Squats

Griff
800m Forward
400m Backward
800m Forward
400m Backward

WOD for Friday, August 8, 2008

Annie
Double-Unders
Sit-ups

50-40-30-20-10

WOD for Thursday, August 7, 2008

Skill / Strength work - Handstand Pushup / Push Press

Karen -
For time:
150 Wallball shots, 20 pound ball

WOD for Wednesday, August 6, 2008

Skill work - DB Snatch
From HQ

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps18 Pull-ups

WOD for Tuesday, August 5, 2008

Strength - Squat - 5, 5 OHS - 3, 3

Workout:
4 rounds for time of:
Run 400 meters
20 Burpees

WOD for Monday, August 4, 2008

10 Rounds for Time
5 L Pull-ups
10 Dynamic Pushups
5 Bicycles
10 Lunge Steps

WOD for Saturday, August 2, 2008

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

WOD for Friday, August 1, 2008

4 Rounds for time
10 Ring Dips
20 Ball Slams
10 Pullups
20 Abmat Situps
400 meter run