WOD 6/30/11

Five rounds of:

5 BB deadlifts
5 BB hang cleans
5 BB push presses
5 BB squats
 
Increase the load each round. Rest as necessary between rounds
 
F.W.O.D
 
5 ring foward hold 30 secs each

WOD 6/29/11

Front Squat 3-3-3-1-1-1
 
Rest 5:00
 
For Time:
50 Pull-ups
50 Swings (55/35 lbs)
50 Double Unders
50 Overhead Squats (95/65 lbs)

WOD 6/27/11

Three rounds for time of:

50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
 
F.W.O.D
 
Tabata  side planks
 
Today's w.o.d video : http://media.crossfit.com/cf-video/CrossFit_ZacDUsWallball2fer1s.wmv

WOD 6/27/11

Deadlift 5-5-5-3-3-3
 
Rest 5:00
 
AMRAP in 10:00
5 Handstand Push ups
5 Pull-ups (strict)

WOD 6/24/11

S.W.O.D

Shoulder press 5-5-5-3-3-3

K.B.S 8-10 reps 3 sets @ 53/35

5 Min A.M.R.A.P

Broad jumps (inside gym length x2)
lateral run (inside gym length x2)
4 D.B Swing

WOD 6/23/11

W.O.D

3 Runds for time of:

10 Dumbbell Hang Power Clean 25% of bodyweight
10 Flag Push-ups (aka T-Push up) 5/side
10 Box Jumps

F.W.O.D

 

Mobility drills (shoulders elbows for front rack position)

WOD 6/22/11

S.W.O.D
 
Hang power clean 5-5-5-3-3-3
 
RDL 6x4 @ 45 to 65 % of D.L
 
"The Hangover"
 
On the minute every minute for as long as possible:
 
6 D.U's or 24 singles
6 burpees

"If you do not complete all reps in the minute you are out of the race"
 

WOD 6/21/11

 
"Cindy"
 
10 Min A.M.R.A.P of:
 
5 pull ups
10 push ups
15 squats
 
or 
 
3 HSPU
6 pistols
9 C2B pull ups
 
P.C.W.O.D
 
Good Mornings 8-10 reps for 3 sets @ 95/65
 

WOD 6/20/11

"The Aftermath"
 
5 Rounds of:
 
5 B.S. 205/95, 225/115, 245/135, 265/155 275/175
12 K.B.S 53/35
Farmer's walk (Inside gym lenght x2) 100/80
12 wall balls 
Farmer's walk (inside gym lenght x4) 100/80
 
F.W.O.D
 
Tabata Hand stand hold
 
Note the Farmer's walk are to be done with small barbells.

WOD 6/17/11

Dynamic warm up
 
S.W.O.D
 
Upright rows 6x3 115 / 75
 
C.W.O.D
 
3 Rounds for REPS of
 
Body weight Bench Press Max reps followed immediately by
Body weight Pull-ups Max reps

WOD 6/16/11

Warm up
Hip prep
 
"CrossFit Total"
 
Seven attempts each to find 1 rep max for:
 
Back squat
Strict press
Dead Lift

WOD 6/15/11

Dynamic warm up
 
S.W.O.D
 
Strict Pull ups 12-14 reps 3 Sets
 
C.W.O.D
 
For Time:
 
Row 500M, get off rower and complete 30 kettlebell swings @ 53/35lb, row 500M
 
F.W.O.D
 
Tabata front planks / ring planks

WOD 6/14/11

Burgener Warm Up
Hip mobility/stretch
 
Skill: Clean & Jerk
 
Or 7 Mins to find heavist single Clean & Jerk
 
3 Rounds for time of:
 
5 D.L
5 Hang power / muscle Clean
10 Weighted sit ups

WOD 6/13/11

Warm up
Shoulder prep
 
Push press 3-3-3-3-1-1-1-1
 
5 min A.M.R.A.P
 
5 Push press 155 / 100
5 Burpess 
 
Cool Down: Bands/Balls

Baseball Shortstop CARY achieves NEW 20 ft Rope climb PR 9 sec. no feet

WOD 6/10/11

Warm up
mobility drills
 
Dead lift 5-5-5-5-3-3-3-3
 
Rest 5:00
 
12 min AMRAP
 
7 DB cleans
7 DB Push Press
7 Toes to the bar


 

WOD 6/9/11

Warm up walk series
 
10 Burpee Pull ups
20 Box step ups 
30 KB Swings  
40 Push ups
50 Broad Jumps
40 Push ups
30 KB Swings
20 Box jumps
10 Burpee Pull up

Cool down: mobility drills and power bolt

 

WOD 6/8/11

Warm up
Hip prep
 
Back Squat 5-5-5-3-3-3
 
Rest 5:00
 
12:00 of Coach Rut’s Dumbbell Bear
Every minute on the minute perform:
 
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
 
DB weight 45% of B.W.
 

WOD 6/7/11

warm up
Mobility drills (ankle)
 
CrossFit Benchmark W.O.D
 
 “Annie”

50,40,30,20,10 rep rounds for time:
Double Unders
Sit-ups
 
Sub for D.U's for 4 singles i/e 50=200, 40=160.....
 
Rest 5 mins, then. . . 

Swiss ball bridge 8-12 reps 3 sets

WOD 6/5/11

Dynamic warm up
Mobility drills (hip)
 
Push Press 5-5-5-3-3-3
 
Rest 5:00
 
For Time:
 
10 Overhead Squat 
1    Burpee
9    Overhead Squat
2    Burpee
8   Overhead Squat
3    Burpee

…contine
 
1  Overhead Squat
10 Burpee

911 Fitness Competitor Walter Yester explains why he uses VPX Supplements

"Look ma no feet"

Allen climbing the rope with no feet of course

http://sharing.theflip.com/session/71df049a79ba3ee591b49d73b2ec4296/video/92524581

WOD 6/3/11

Warm up
Lower back prep

Dead lift 3-3-3-3-1-1-1-1
Strict push ups MAC reps x 3 

C.W.O.D

3 rounds of

In teams of two

250m row while the partner does push ups. Rounds are 3 per athlete 

WOD 6/2/11

Dynamic warm up walk
Hip prep

S.W.O.D

Shoulder press 5-5-5-5-3-3-3-3
Up right rows max reps x 3 (95 / 65)

"BOMBA"

3 rounds:

10 superman
10 mountain climbers 
5 DB pull and over