WOD

Friday, December 16

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“The Chief” 5 Rounds:

3 minutes work, 1 minute rest

3 Power Cleans (135/95)

6 Push-ups

9 Squats

via Trident CrossFit.

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Thursday, December 15

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Wendler Dead Lift Week 1

5@65%

5@75%

5@85%

Post results to Beyond the Whiteboard

5 Rounds for time

10 Sand bag Clean and Jerk

10 Burpee Box Jumps

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Wednesday Dec 14th 2011

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“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

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Wednesday Dec 14th 2011

Posted by:

“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

Continue Reading - >
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Wednesday Dec 14th 2011

Posted by:

“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

Continue Reading - >
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Tuesday Dec 13th, 2011

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Wendler Strict Press  Week 1

5@65%

5@75%

5@85%

Post results to Beyond the Whiteboard

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

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Monday Dec 12th 2011

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Running Cindy

5 Min Clock

400m Run

then am rap “Cindy”

5 pullups

10 pushups

15 squats

1 min rest

Repeat for total of four rounds

 

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Tuesday, Dec 6th, 2011

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Back Squat 1 RM Test

Then, 5 Rounds for time of:

5 Hang Squat Clean Thrusters (135#/95#)

7 C2B Pull Ups

9 KB Swings (2 pood/1.5 pood)

<3 months: DB Thrusters, Jumping Pull Ups, Russian Swings (1.5 pood/1 pood)


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Monday 5th Dec, 2011

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Paleo Challenge Re-test

5 Min Max Effort Row

5 Min Max Ascending Ladder: Box Jumps (24/20), 95#/65# Push Press

5 Min Amrap: 3 Burpees, 3 Pull Ups

*3 Min rest between each workout, athletes should try to go in the same order they used during the initial assessment

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Friday Dec 2nd, 2011

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“Santora”

3 Rounds:

Max reps of:

155/105 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245/165 pound Deadlifts, 1 minute
Burpees, 1 minute
155/105 pound Jerks, 1 minute

1 Min Rest after each full round

<3 Months version: DB Cleans, Sprints, KB Deadlifts, Burpees, DB Jerks or scaled load

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Thursday Dec 1st, 2011

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4 Rounds for time:

20 DB Push Ups

15 Weighted Renegades (alternating single arm DB Row while stabilizing in push-up position)

400 M Sandbag Run

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Wednesday Nov 30th, 2011

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Shoulder Press 1RM Test

Then, 4 rds of:

3 Min clock: start with 25 Wall Ball (20/14), then max reps of Push Press @115#/75#

Score total # of Push Presses completed for all 4 Rds.

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Tuesday Nov 29th, 2011

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Deadlift 1RM Test

*keep set volume relatively low*

“Haley’s Comet”

5 Rds of:

8 Powercleans (155#/105# is Rx OR 70% of 1RM)

10 Ring Dips

200 M Run

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Tuesday, November 29

Posted by:

Deadlift 1RM Test

Then:

“Haley’s Comet”

5 Rds of:

8 Powercleans (155#/105# is Rx OR 70% of 1RM)

10 Ring Dips

200 M Run

via Trident CrossFit.

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Monday Nov 28th 2011

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Partner WOD: 1 person works, 1 person rests:

For Time: 1600 M Row

50 box jumps (24/20)

50 KB Swings

50 Goblet Squats

50 Burpees

50 Pull Ups

50 TTB

1600 M Row

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