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Blue Flame CrossFit
Instructor: Jon Wilson   
Commit-Sacrifice-Suffer-Endure
Level 1 CrossFit instructor/CrossFit Olympic Lifting instructor/CrossFit Kids instructor
+ Wilson, Jon
Click on name to see details.
Daily WOD
3/3/2011 "Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
3/1/2011 25 burpee box jumps
25 pull-ups
weighted 400m run (10/25)
50 walking lunge steps
400m run (unweighted)
2/25/2011 :Swod:
3-3-3-3-3
Front Squats

:Wod:
5 rounds of
7 Hang Squat cleans(65/95)
21 Push-ups
2/23/2011 "Kelly"
5 rounds of:
800 m run
30 Box Jumps
30 Wall Ball(10/16)
2/18/2011 Lunge 100 ft
21 pull-ups
21 sit-ups
Lunge 100 ft
18 pull-ups
18 sit-ups
continue pattern all the way to
6 pull-ups
6 sit-ups
2/16/2011 3 Rounds for time of:
21 KB swings(15/35)
15 Thrusters(15/45)
2/10/2011 10-9-8-7-6-5-4-3-2-1 reps of
ohs(25/45)
air squats
push-ups
2/8/2011 :SWOD:
Overhead Squat
3-3-3-3-3

:WOD:
"Helen"
3 Rounds of
400 meter run
21 KB swings (15/35)
12 Pull-ups
2/4/2011 WOD 1
4 Rounds of
1  min max reps hang clean and jerk(45/65)
1 min max reps push ups
*no break between rounds or exercises, score will be cumulative number of reps completed*

WOD 2
Max reps in 90 seconds of
Back Squat (65/95)
1/31/2011 Testing
500 meter row

then
WOD
8rounds of
4 Thrusters(55/75)
8 Burpees
100 meter sprint
*1 min rest between rounds*
1/27/2011 Testing
2 Mile run
Max squats (1min)

1/25/2011 Testing
"Ralf"50 Burpees for time
Max sit-ups in 1 min
Max Push-ups(hand release) 1 min
1/19/2011 15 min amrap
6 Deadlift(95/135)
7 burpee pullups
10 KB swings(15/35)
200 meter run
1/5/2011 100 Squats
5 Push Press
75 Squats
10 Push Press
50 Squats
15 PUsh Press
25 Squats
20 Push Press
*press @ 25/45*
1/3/2011 SWOD
10 sets 2 reps back squats (30 sec. per set)@105/135

WOD
100 walking Lunge steps
80 Sit-ups
40 Push-ups
20 Pull-ups
12/17/2010 "Burping Fran"
21-15-9
Thrusters
Pull-ups
Burpees
12/14/2010 Every minute on the minute
5 Burpees
10 Thrusters(45/65)
12/10/2010 "Fight Gone Bad"
Wall Ball (10/16)
SDHP(35/55)
Box Jumps
Push Press(35/55)
Lateral Line Jumps
12/6/2010 3 Rounds of:
10 Pull-ups
10 Dips
20 Pistols
10 HSPU

12/2/2010 For time
100 burpees
100 Walking lunges

11/30/2010 "Fran"
21-15-9
Thrusters @ 45/65
Pull-ups

11/24/2010 5 Rounds for time:
50 yd bearcrawl
50 yd broad jump
*3 burpees every 5 jumps*

11/19/2010 20 Min AMRAP
400 meter run
Max Pull-ups
*score is pull-up total*

11/17/2010 Deadlift @135/95
Thrusters @65/45
Reps as follows
DL    Thrusters
12    2
10    4
8      6
6      8
4      10
2      12

11/15/2010 5 Rounds of:
100 Ft. walking lunge
30 Box jumps

11/11/2010 21-18-15-12-9-6-3 reps of
Burpees
Sit-ups

11/8/2010 "Cindy"
20 Min AMRAP
5 Pull-ups
15 Push-ups
20 Squats
11/5/2010 4 Rounds of
1 min max reps clean and jerk@45/65
1 min max push-ups

Then

Max reps of back squats in 90 seconds @65/95

11/3/2010 3 Rounds of:
10 Thrusters @45/65lb
15 Knees To Elbows
20 Burpees
400 M Run

10/28/2010 Testing 2
2 Mile Run
Max Push-Ups (1 min/hand release)
10/26/2010 "Testing 2"
Ralf-50 Burpees For Time
Max Sit-Ups (1 min/anchored)
Max Squats (1 min/butt to medball)
Max Pull-Ups (Until you drop off the bar)
10/22/2010 3 Rounds
400 meter run
7 Thrusters (75/45)
10 Pull-Ups
10/20/2010 For time:
100 Burpees
100 Walking Lunge Steps
10/15/2010 3 Rounds of:
15 Hang Power Cleans(65/95)
15 Burpees
10/13/2010 "Helen"
3 Rounds of
400 Meter Run
21  KB swings
12 Pull-Ups
10/11/2010 "Tabata These"

Pull-Ups
Squats
Burpees
Push-Ups
Sit-Ups
*total of lowest score for each exercise is your score* 
10/7/2010 Complete for time
50 Burpees
2 Mile Run
10/5/2010 "Dirty 30"
Complete 30 reps of the following exercises in order.

Box Jumps
Jumping Pull-Ups
KB Swings(20-30)
Lunges
Knees to Elbows
Push Press(25-45)
Back Extentions
Wall ball Shots (10-16)
Burpees
Tuck Jumps
10/1/2010 SWOD
Front Squats
3-3-3-3

Wod
15 Mins AMRAP
400m Run
20 Walking Lunges
20 Push-Ups
9/29/2010 "Fran"
21-15-9
Thrusters (45/65)
Pull-Ups
9/27/2010 10 Min AMRAP
10 KB Swings (35/15)
5 Pull-Ups
3 HSPU
9/23/2010 For Time:
500 meter row

Then

3 Rounds For Time of:
10 Air Squats
10 Push- Ups (hand release)
10 Sit-Ups
9/21/2010 4 Rounds
Run 400 Meters
50 Air Squats
9/17/2010 CrossFit total
Back Squat 1-1-1-1-1
Shoulder Press 1-1-1-1-1
Deadlift 1-1-1-1-1
9/15/2010 1 round for time of:
25 Burpee Box Jumps
25 Pull ups
Weighted 400 m run(10/25) everytime you put the weight down you must complete 5 burpees
50 Walking lunge steps
400 m run
9/13/2010 Swod:
Squat clean-8-8-8-8
WOD:
50 squats
400m run
50 sit-ups
800m run
50 sit-ups
400m run
50 squats
9/9/2010 SWOD:
Deadlift
5-5-5-5-5
Met-con
21-15-9
Deadlift(65/95)
Burpees
9/7/2010 4 Rounds for time of:
400 m run
30 air squats
20 Push press(25/45)
9/2/2010 15 Min AMRAP
5 Thrusters(35/45)
10 H Power Cleans(35/45)
20 (jumping)air squats

8/31/2010 Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
8/27/2010 3 Rounds for time
400 m run
10 Burpees
20 Box Jumps
30 Push ups (hand release)
8/25/2010 Lunge 100 ft
21 PUllups
21 Burpees
Lunge 100 ft
18 Pullups
18 Burpees
Lunge 100 ft
15 Pullups
15 Burpees
Lunge 100 ft
12 Pullups
12 Burpees
Lunge 100 ft
9 Pullups
9 Burpees
Lunge 100 ft
6 Pullups
6 Burpees

Archived WODS
Class Pictures
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Outside burpees / weighted 100 meter run

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SDHP

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4B CrossFit

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2a CrossFit

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XFIT Shirt

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Zack

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Morgan

Number of hits: 54884

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