Ultimate CrossFit WOD

noreply@blogger.com (Lance) — Wed, 03 Dec 2008 16:38:00 +0000

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

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

noreply@blogger.com (Lance) — Tue, 02 Dec 2008 21:14:00 +0000

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

noreply@blogger.com (Lance) — Mon, 01 Dec 2008 20:42:00 +0000

"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.

noreply@blogger.com (Lance) — Sat, 29 Nov 2008 14:49:00 +0000

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

noreply@blogger.com (Lance) — Wed, 26 Nov 2008 16:50:00 +0000

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

noreply@blogger.com (Lance) — Fri, 21 Nov 2008 20:13:00 +0000

Partner Med Ball Workout Surprise

noreply@blogger.com (Lance) — Thu, 20 Nov 2008 19:55:00 +0000

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

noreply@blogger.com (Lance) — Wed, 19 Nov 2008 17:01:00 +0000

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.

noreply@blogger.com (Lance) — Tue, 18 Nov 2008 16:44:00 +0000

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.

noreply@blogger.com (Lance) — Mon, 17 Nov 2008 20:19:00 +0000

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.

noreply@blogger.com (Lance) — Fri, 14 Nov 2008 22:19:00 +0000

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.

noreply@blogger.com (Lance) — Thu, 13 Nov 2008 19:15:00 +0000

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!

noreply@blogger.com (Lance) — Wed, 12 Nov 2008 20:21:00 +0000

21-15-9

Bodyweight Back Squat

Ring Dip

Burpees

noreply@blogger.com (Lance) — Tue, 11 Nov 2008 19:11:00 +0000

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

noreply@blogger.com (Lance) — Mon, 10 Nov 2008 19:46:00 +0000

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.

noreply@blogger.com (Lance) — Fri, 07 Nov 2008 18:09:00 +0000

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

noreply@blogger.com (Lance) — Thu, 06 Nov 2008 18:54:00 +0000

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

noreply@blogger.com (Lance) — Wed, 05 Nov 2008 21:50:00 +0000

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

noreply@blogger.com (Lance) — Tue, 04 Nov 2008 20:03:00 +0000

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

noreply@blogger.com (Lance) — Mon, 03 Nov 2008 15:50:00 +0000

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.

noreply@blogger.com (Lance) — Fri, 31 Oct 2008 19:19:00 +0000

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

noreply@blogger.com (Lance) — Thu, 30 Oct 2008 19:12:00 +0000

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

WOD
Tabata
Ball Slams
Boxing
Running
Ring Rows

1 min rest between each

noreply@blogger.com (Lance) — Wed, 29 Oct 2008 17:59:00 +0000

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

noreply@blogger.com (Lance) — Tue, 28 Oct 2008 19:30:00 +0000

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

noreply@blogger.com (Lance) — Mon, 27 Oct 2008 17:03:00 +0000

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