WOD

Friday Dec 2nd, 2011

Posted by:

“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

Posted by:

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

Posted by:

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

Posted by:

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

Posted by:

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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Turkey Day

Posted by:

Everyday
Yes, this time of year is supposed to make you reflect on what your thankful for.  It’s intended for all of us a time to think outside ourselves and take a deeper look as to what brought you to wherever you are.  As we grow older and wiser we realize that even though it seems like we work extremely hard to become successful, the sage within shouts back at us in the mirror and we ...

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Wednesday November 23, 2011

Posted by:

8 Rounds: 30 seconds of work, 15 seconds of rest

Row

Burpees

Kettlebell Swings (53/35)

Good Mornings (65/45)

Jumping Lunges

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Tuesday, November 22

Posted by:

Athletes may choose to complete Option A or Option B

Option A:
7 RFT:
10 Front Squats
10 Pull-ups

Option B:
10 RFT:
3 Front Squat- HEAVY
3 Muscle-ups

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Monday November 21, 2011

Posted by:

21-15-9

Ground to overhead (75/55)

Box jump (24/20)

Then: Annie

50-40-30-20-10

Double Unders (3:1)

Sit-ups

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Friday November 18th 2011

Posted by:

Wendler Deadlift

5@ 75%

3@ 85%

1+@ 95@

(<3 months  5×5’s)

 

then, tenured athletes may choose either workout option A or option B:

Option A

FT:

1000m Row

75 Pushups

50 Deadlifts (185/135)

 

Option B

5 RFT:

7 Kettlebell swings (70/53)

12 Slamball (25 or 20/15)

100m Sprint

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Thursday November 17th 2011

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50 Jumping air squats

40 Overhead walking lunge steps (45/25)

30 Toes to bar

20 Wallball (20/14)

10 GHD’s or V-Ups

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Thursday, November 17

Posted by:

50 Jumping air squats

40 Overhead walking lunge steps (45/25)

30 Toes to bar

20 Wallball (20/14)

10 GHD’s or V-Ups

via Trident CrossFit.

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Happy Birthday Chad!!!

Posted by:

10-9-8-7-6-5-4-3-2-1

Pull-ups and Power Cleans (115/75) **

Every even number: perform 5 burpees

Every odd number: perform 5 box jumps (24”/20”)

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Wednesday, November 16

Posted by:

Happy Birthday Coach Chad!!!!

” Chadexcellent”

10-9-8-7-6-5-4-3-2-1

Pull-ups and Power Cleans (115/75) **

Every even number: perform 5 burpees

Every odd number: perform 5 box jumps (24”/20”)

Example:

10 pullups, 10 cleans, 5 burpees

9 pullups, 9 cleans, 5 box jumps

*There will be a surprise twist for Chad to do

via (2) Trident CrossFit.

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