Ultimate CrossFit WOD

2008-12-03T11:38:00.002-05:00

Push Press - 5, 5, 5, 5
Weighted Pullup - 5, 3, 1

Narf -
9-15-21
Pullups
Thrusters (95lb, 65lb)

2008-12-02T16:14:00.002-05:00

Skill Work -
Overhead Squat - 8, 8
Front Squat - 5, 5
Back Squat - 3, 3

AMRAP 15 min 0f
5 Med Ball Slams
10 Med Ball Throws
15 Pushups

2008-12-01T15:42:00.001-05:00

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

2008-11-29T09:49:00.002-05:00

21 Squats
20 Box Jumps
19 Double Unders
18 Lunges
17 Burpees
16 KB Swings
15 Knees To Elbows
14 Wall Ball
13 Deadlift
12 Push Press
11 Pushups
10 Pullups
9 Situps
8 Renegade Rows
7 Squat Jumps
6 Med Ball Cleans
5 DB Thrusters
4 Bodybuilders
300 m Row
2 Rope Climbs
1 800m Run

2008-11-26T11:50:00.001-05:00

From HQ
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

2008-11-21T15:13:00.000-05:00

Partner Med Ball Workout Surprise

2008-11-20T14:55:00.001-05:00

Skill Work - Snatch - 3, 3, 3

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

2008-11-19T12:01:00.003-05:00

Strength -
Squat - 5, 5, 5
Deadlift - 3, 3

4 Rounds for time
15 Burpees
25 Squats
15 Inverted Burpees / Ring Pushups

Jeremy after his first visit from Pukie. Looking pretty good.

2008-11-18T11:44:00.002-05:00

Skill / Strength - Push Jerk 1, 1, 1, 1

WOD -
50-40-30-20-10
Double Unders
Ball Slams
Box Jumps
1 rope climb between each round.

2008-11-17T15:19:00.001-05:00

Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

Some of the high school athletes getting it done.

2008-11-14T17:19:00.002-05:00

The Bear Complex
7 Sets of
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds

Rest as much as you want between rounds. Goal is max weight.

2008-11-13T14:15:00.002-05:00

1000 m Row
10-1
Med Ball Slam
Renegade Rows
Double Unders
1000 m Row

A few of the Charlotte Checkers getting in their weekly workout. The team pushes it hard every week in training. Lets cheer them to a big home win tonight!

2008-11-12T15:21:00.000-05:00

21-15-9

Bodyweight Back Squat

Ring Dip

Burpees

2008-11-11T14:11:00.002-05:00

Have to do a Hero workout on Veteran's Day

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

2008-11-10T14:46:00.001-05:00

Its been about 6 weeks...

CrossFit Total
Squat - 1, 1, 1
Press - 1, 1, 1
Deadlift - 1, 1, 1

If you want to do more metcon you can move through this and I will have something fun for you here.

2008-11-07T13:09:00.002-05:00

15-12-9-6-3 of
Squat (If you can, use your Bodyweight. Everyone add weight)
Med Ball Throw
Double Unders
Do 1 rope climb

2008-11-06T13:54:00.002-05:00

Strength Work -

Overhead Squat - 8, 8, 5, 5

WOD -
Run 800 meters
3 rounds of: 7 KB Swings 7 Ring Dips or Dynamic Pushups
Run 400 meters
3 rounds of: 5 KB Swings 5 Ring Dips or Dynamic Pushups
Run 800 meters
3 rounds of 3 KB Swings 3 Ring Dips or Dynamic Pushups

2008-11-05T16:50:00.001-05:00

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

2008-11-04T15:03:00.002-05:00

Strength - Deadlift - 5, 5, 3, 1

WOD -
50 Pushups
50 Situps
250 meter row sprint
50 Pullups
50 BW Squats
250 meter row sprint
25 Handstand Pushups
25 Burpees
250 m row sprint

2008-11-03T10:50:00.002-05:00

Kelly
Five rounds for time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Thanks for Everyone who came out to the Party! I had a blast. Here are a couple of pics. If you have pictures, please send them to me or bring them in so I can put them on our Facebook page. If you have Facebook, become a fan of Ultimate CrossFit!

Some of the crew hanging out

Practicing our agility and accuracy

Steve using at least 9 of the 10 basic elements of fitness. Stick the landing Steve, stick the landing.

2008-10-31T15:19:00.002-04:00

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

2008-10-30T15:12:00.002-04:00

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

WOD
Tabata
Ball Slams
Boxing
Running
Ring Rows

1 min rest between each

2008-10-29T13:59:00.002-04:00

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

2008-10-28T15:30:00.002-04:00

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

2008-10-27T13:03:00.001-04:00

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