Ultimate CrossFit WOD

WOD for Friday, October 31, 2008

80 Pushups
70 Wall Ball
60 One Arm KB High Pull
50 Situps
40 Lunge Steps
30 Pullups
20 Box Jumps
10 Reps your choice

WOD for Thursday, October 30, 2008

Skill Work - Snatch - 3, 3, 3, 3

WOD
Tabata
Ball Slams
Boxing
Running
Ring Rows

1 min rest between each

WOD for Wednesday, October 29, 2008

Shoulder press 5, 5, 5
Push press 3, 3, 3
Push Jerk 1, 1, 1

WOD -
Team WOD Each Team Member Completes
10 Rounds
10 Burpees
10 Med Ball Throws

WOD for Tuesday, October 28, 2008

Strength Work - Front Squat - 8, 5, 5, 3

WOD -
1 Rounds for Time
20 Situps
20 KB Swings
20 Ball Slams
20 Box Jumps

Rest 2 mins and repeat 2x

WOD for Monday, October 27, 2008

Its been 5 weeks, but we like this one a lot...

Cindy -
5 Pullups
10 Pushups
15 Squats

And check out this article on msn.com

http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100217215

WOD for Saturday, October 25, 2008

4 Rnds for time
25 Burpees
25 Knees to Elbows
25 KB Swings (1.5m, 1w)
25 DB Push Press

WOD for Friday, October 24, 2008

4 Rounds for Time
10 burpees
20 Wall Ball
30 Slam Balls

WOD for Thursday, October 23, 2008

This is from our very first day where we were open to the public... and No one came. We have come a long way!

WOD for Monday, October 22, 2007
Just the Beginning

Strength Work - Squat 5, 5, 5, 5

WOD
4 Rounds For Time
400 meter run
25 Squats
25 KB Swings
25 Box Jumps

WOD for Wednesday, October 22, 2008

Skill Work - Med Ball Clean

4 Rnds
Dynamic Pushups -12
Push Press - 6 (115lb men - 85lb women)
Ring Dips - 18
Bear Crawl Up and Back - 1

WOD for Tuesday, October 21, 2008

Josh -
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

WOD for Monday, October 20, 2008

Daniel
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

WOD for Saturday, October 18, 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

Mark and Sharon visiting from Myrtle Beach. Great work guys!

WOD for Friday, October 17, 2008

Skill Work - Snatch - 3, 3, 3,
Clean and Jerk - 3, 3, 3

WOD -
1 minute at each station
Boxing
Ball Slams
Agility Ladder
Pullups

3 Rounds

Kara and Bobby Swinging at Lunch

WOD for Thursday, October 16, 2008

Strength Work -
Back Squat - 5, 5, 5
Push Press - 3, 3

WOD -
4 Rounds of
20 Pushups
200m run
20 Lunge Steps
200 m run
20 KB Swings
400 m run
20 Abmat Situps

Derek starting his run to a 1:28 500m Row. Sweet Pull Derek!

WOD for Wednesday, October 15, 2008

Strength -
Overhead Squat 8, 5
Front Squat - 5, 5
Back Squat - 3, 3

45 Double Unders
45 Snatches (95lb m, 65lb w)
45 Ring Dips
45 Double Unders

WOD for Tuesday, October 14, 2008

Skill - Deadlift - 5, 5, 5, 5, Med Ball Clean

3 Rounds
400 m run
5 Burpees
10 Med Ball Cleans
15 Ball Slams
20 Dynamic Lunges
25 Knees to Elbows

WOD for Monday, October 13, 2008

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats

The Saturday group looking good!

WOD for Saturday, October 11, 2008

Adapted from Crossfit Iowa's:
"BOOCHES LADDER"

For Time
100 BW Squats
90 Double Unders
80 Pushups
70 Situps
60 Jumping Pullups
50 Lunge Steps
40 KB Swings (1.5 / 1)
30 Box Jumps
20 Ball Slams
10 Med Ball Throws

Derek Pounding out some Deadlifts. Big group on a Friday night. This is where the real party is on Friday!

WOD for Friday, October 10, 2008

"Mr. Joshua" from crossfit hq

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

WOD for Thursday, October 9, 2008

Strength - Push Jerk - 3, 3, 3, 3

Tabata Love
Ball Slams
Rowing
Handstands
Bottom to Bottom Squats

WOD for Wednesday, October 8, 2008

Skill - Cleans - 3, 3, 3, 3

WOD -
50 - 35 - 20
Wall Ball
Pushups

Donny Getting a Pullup +130lbs

WOD for Tuesday, October 7, 2008

Skill - Pullup
Weighted Pullup - 5, 3, 1, 1, 1

4 Rounds for time
400m Run
20 Ball Slams
1 Rope Climb
20 Box Jumps
1 Rope Climb
20 Lunge Steps

Pre Fran Steve on his birthday

Some people say there is a Fat Steve. I've never seen him, but here is Post Fran Steve

WOD for Monday, October 6, 2008

Tell Steve Happy Birthday tonight. He picked this one...

Skill work - Thruster / Pullup

Fran
21-15-9
Thrusters (95lb m, 65lb w)
Pullups

You know this girl must be special -
Kennedy Elise Burns, born on the day we do Fran
7lbs 13oz, 19inches
Be on the lookout for a special Kennedy workout as soon as we get a picture and get Dad (Freeman) back to the gym!

WOD for Saturday, October 4, 2008

Row 1,000 or Run 800
21 DB Thrusters
21 Ball Slams
21 Box Jumps

Row 500 or Run 400
15 Wall Ball
15 DB Snatch
15 Dynamic Pushups

Row 500 or Run 400
9 Pullups
99 Abmat Situps

As Jay-Z said - They've got 99 problems, but an Abmat ain't one

WOD for Friday, October 3, 2008

10 BW Deadlifts
15 Box Jumps
20 Ball Slams
25 Bodybuilders

WOD for Thursday, October 2, 2008

Skill - KB Skills

3 Rounds for time
10 one arm kb high pulls left arm
20 kb figure 8 slides
30 kb swings
20 kb figure 8 slides
10 one arm kb high pulls right arm
15 burpees

Ann getting some on the knees to elbows

WOD for Wednesday, October 1, 2008

Skill Work - Kipping Pullup

Max Rep Pullup

AMRAP - 20 Minutes

5 - Snatch Balances

10 - Kettlebell Swings

15 - Double Unders

Jennifer decided to do a pushup challenge instead of the burpees. She is on day 92 I believe and her pushups have come a long way. And who hasn't noticed her triceps?