| 3/3/2011 | "Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
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| 3/1/2011 | 25 burpee box jumps
25 pull-ups
weighted 400m run (10/25)
50 walking lunge steps
400m run (unweighted)
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| 2/25/2011 | :Swod:
3-3-3-3-3
Front Squats
:Wod:
5 rounds of
7 Hang Squat cleans(65/95)
21 Push-ups
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| 2/23/2011 | "Kelly"
5 rounds of:
800 m run
30 Box Jumps
30 Wall Ball(10/16)
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| 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
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| 2/16/2011 | 3 Rounds for time of:
21 KB swings(15/35)
15 Thrusters(15/45)
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| 2/10/2011 | 10-9-8-7-6-5-4-3-2-1 reps of
ohs(25/45)
air squats
push-ups
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| 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
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| 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)
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| 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*
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| 1/27/2011 | Testing
2 Mile run
Max squats (1min)
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| 1/25/2011 | Testing
"Ralf"50 Burpees for time
Max sit-ups in 1 min
Max Push-ups(hand release) 1 min
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| 1/19/2011 | 15 min amrap
6 Deadlift(95/135)
7 burpee pullups
10 KB swings(15/35)
200 meter run
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| 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*
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| 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
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| 12/17/2010 | "Burping Fran"
21-15-9
Thrusters
Pull-ups
Burpees
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| 12/14/2010 | Every minute on the minute
5 Burpees
10 Thrusters(45/65)
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| 12/10/2010 | "Fight Gone Bad"
Wall Ball (10/16)
SDHP(35/55)
Box Jumps
Push Press(35/55)
Lateral Line Jumps
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| 12/6/2010 | 3 Rounds of:
10 Pull-ups
10 Dips
20 Pistols
10 HSPU
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| 12/2/2010 | For time
100 burpees
100 Walking lunges
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| 11/30/2010 | "Fran"
21-15-9
Thrusters @ 45/65
Pull-ups
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| 11/24/2010 | 5 Rounds for time:
50 yd bearcrawl
50 yd broad jump
*3 burpees every 5 jumps*
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| 11/19/2010 | 20 Min AMRAP
400 meter run
Max Pull-ups
*score is pull-up total*
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| 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
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| 11/15/2010 | 5 Rounds of:
100 Ft. walking lunge
30 Box jumps
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| 11/11/2010 | 21-18-15-12-9-6-3 reps of
Burpees
Sit-ups
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| 11/8/2010 | "Cindy"
20 Min AMRAP
5 Pull-ups
15 Push-ups
20 Squats
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| 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
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| 11/3/2010 | 3 Rounds of:
10 Thrusters @45/65lb
15 Knees To Elbows
20 Burpees
400 M Run
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| 10/28/2010 | Testing 2
2 Mile Run
Max Push-Ups (1 min/hand release)
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| 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)
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| 10/22/2010 | 3 Rounds
400 meter run
7 Thrusters (75/45)
10 Pull-Ups
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| 10/20/2010 | For time:
100 Burpees
100 Walking Lunge Steps
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| 10/15/2010 | 3 Rounds of:
15 Hang Power Cleans(65/95)
15 Burpees
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| 10/13/2010 | "Helen"
3 Rounds of
400 Meter Run
21 KB swings
12 Pull-Ups
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| 10/11/2010 | "Tabata These"
Pull-Ups
Squats
Burpees
Push-Ups
Sit-Ups
*total of lowest score for each exercise is your score* |
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| 10/7/2010 | Complete for time
50 Burpees
2 Mile Run |
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| 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 |
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| 10/1/2010 | SWOD
Front Squats
3-3-3-3
Wod
15 Mins AMRAP
400m Run
20 Walking Lunges
20 Push-Ups |
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| 9/29/2010 | "Fran"
21-15-9
Thrusters (45/65)
Pull-Ups
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| 9/27/2010 | 10 Min AMRAP
10 KB Swings (35/15)
5 Pull-Ups
3 HSPU
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| 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
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| 9/21/2010 | 4 Rounds
Run 400 Meters
50 Air Squats
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| 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
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| 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
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| 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
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| 9/9/2010 | SWOD:
Deadlift
5-5-5-5-5
Met-con
21-15-9
Deadlift(65/95)
Burpees
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| 9/7/2010 | 4 Rounds for time of:
400 m run
30 air squats
20 Push press(25/45)
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| 9/2/2010 | 15 Min AMRAP
5 Thrusters(35/45)
10 H Power Cleans(35/45)
20 (jumping)air squats
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| 8/31/2010 | Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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| 8/27/2010 | 3 Rounds for time
400 m run
10 Burpees
20 Box Jumps
30 Push ups (hand release)
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| 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
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