Ultimate CrossFit WOD

WOD for Tuesday, September 30, 2008

Four rounds for time of:
Run 400 meters
25 Pushups
50 Squats
15 Knees 2 Elbows

Ryan Waldo pulling 405. Later Leebo pulled 415 but did not want a picture because he said it was too easy. Who gets 450 first?

WOD for Monday, September 29, 2008

And this week it is -
CrossFit Total
Squat - 1, 1, 1
Press - 1, 1, 1
Deadlift - 1, 1, 1

If there is time we will do some sweet sprint work. For the people who want a metcon, you can move through these movements with 30-60 second rest times and then complete a 20min metcon surprise.

I look forward to seeing some serious weight being moved today.

WOD for Friday, September 26, 2008

4 Rounds
10 Squats (m - 95 / w- 65)
20 one arm db rows
20 wall ball
15 KB Sumo Deadlift Highpull (1.5 pood m, 1 pood w)
15 Knees 2 Elbows

WOD for Thursday, September 25, 2008

800 m Run

AMRAP 20 minutes
5 Burpees
10 Ball Slams
15 KB Swings

800m Run

WOD for Wednesday, September 24, 2008

4 rnds
400m run / 500m row
5 burpees
1 rope climb
5 burpees
15 box jumps
5 burpees
15 bodybuilders

WOD for Tuesday, September 23, 2008

Deadlift - 7, 5, 5, 3

Team WOD - (2 Person)
150 Pullups
4 50 meter sprints
200 Situps
4 50 meter sprints
250 DB Thruster
4 50 meter sprints

WOD for Monday, September 22, 2008

HQ is doing it today, so I figured we would too.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Laura digging out a pullup

WOD for Saturday, September 20, 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

We had a local reserve unit in for a session today. They had a blast and we showed them that we have some people who are also Army Strong.

WOD for Friday, September 19, 2008

4 rounds

400m run / 500m row
25 pushups
25 Broad Jumps
25 Ball Slams

To prove that crossfitters can win at any competition Steve and Donny won the foosball tournament at Ed's last night.

WOD for Thursday, September 18, 2008

Skill Work - Handstands

21-15-9, for time:
Box jumps
Pullups
Handstand Pushups
Burpees

Run 1 mile

Chad finishing up yesterday's workout. This is showing his situps but he really makes up his time with Double Unders. If you are having trouble with those, just ask him to help you out.

WOD for Wednesday, September 17, 2008

Strength Work - Push Press - 8, 6, 4, 2

75 Abmat Situps
50 Lunge Steps
25 Double Unders
50 Ball Slams
25 Double Unders
50 KB Swings
75 Abmat Situps

Leebo Pulling 355 like its nothing.

WOD for Tuesday, September 16, 2008

Skill - Deadlift
5, 5, 5, 5

WOD -
3 Rounds for Time
15 Push Press
Rope Climb
15 Body Builders
Rope Climb
15 Box Jumps

Gilson and I must be on the same diet or something... I got this in my email box this morning after our talk last night. This is a MUST read. Let me know what you think next time you see me.

http://www.againfaster.com/articles/ninety-nine-ways-to-die.html

WOD for Monday, September 15, 2008

PR Monday -
Cindy
5 Pullups
10 Pushups
15 Squats

AMRAP 20 minutes

Jennifer in Prague. And if you wear your shirts all over Europe you will be on the blog 2 days in a row too!

WOD for Saturday, September 13, 2008

3 Rounds for time
800 m Run / 4 50 meter sprints (alt each round)
20 Pullups
20 Sotts Presses
20 One Arm KB Swings
20 Situps

Jennifer in Budapest. Where have you taken your Ultimate CrossFit Shirt?

WOD for Friday, September 12, 2008

3 rounds of
25 Box Jumps
25 Ball Slams
25 Knees to Elbows
25 Deadlifts

WOD for Thursday, September 11, 2008

Skill / Strength -
Clean and Jerk - 5, 3, 3, 1

5 Rounds for time of
15 Burpees
15 Pullups
15 Squat Jumps

WOD for Wednesday, September 10, 2008

Skill - Kipping Pullup

AMRAP - 35 mins
10 Ball Slams
10 Double Unders
10 Situps
20 Lunge Steps
400m Run / 500m Row

So did the guy on the left and the ladies on the right just finish the same workout? Yes. I think this may be some foreshadowing Steve. The Ohio State University in pic 1 USC in pic 2.

WOD for Tuesday, September 9, 2008

Skill Work -
OHS - 8
Front Squat - 8, 8
Back Squat - 5, 5

WOD -
10-9-8-7-6-5-4-3-2-1
Wall Ball
Box Jumps
Sumo Deadlift Highpull
Ring Dips

Great article on Again Faster. Jon Gilson is a great guy and always has something interesting to say. Check it out - Managing Your Way to Mediocrity

WOD for Monday, September 8, 2008

Helen

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

Lets get some PRs today!

WOD for Friday, September 5, 2008

4 50m Sprints
50 Pushups
50 Situps

2 50m Sprints
50 KB Swings
50 KB Highpull

1 50m Sprint
1 50m Lunge Step

50 Pullups

Sal's Birthday workout

5 sets of 7 reps each: Squat, Deadlift
3 reps of Snatch
5 reps of Clean and Jerk
35 Bicycles
35s of planks in each direction

Lisa moving some weight during our squat work. Form looks great!

WOD for Thursday, September 4, 2008

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

WOD -
Kind of Half Cindy
AMRAP 10 minutes-
5 Pullups
10 Pushups
15 line jumps

WOD for Wednesday, September 3, 2008

Dee Anna Turns 30 Today... Happy Birthday Dee!! Wish her a happy birthday before the workout because you probably won't like her much when you are done.

Here is her birthday workout
Box Jumps
Ball Slams
DB Thrusters
Lunges
Body Builders
Situps
Double Unders (or tuck jumps)
KB Swings
Knees to Elbows
Burpees
800 m run

WOD for Tuesday, September 2, 2008

Strength - Deadlift - 5, 5, 5, 3, 1

WOD -
4
20 DB Lunges
10 DB Push Press
5 Renegade Rows
10 Ball Slams
20 Box Jumps

Jennifer catching in the bottom of her squat clean. Her cleans looked great yesterday. Even after 90 of them! She inspires us all with her intensity and great form!

WOD for Monday, September 1, 2008

Lets do a hero workout for our Named WOD Monday

Badger
3 Rounds for Time
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Check out this article, where an Olympian says her physical edge came from Crossfit. We may not all be Olympians, but we agree that Crossfit is where we get our physical edge.
http://www.modbee.com/1534/story/411421.html

Chandra picks everything up really fast, including the ball slam!