WOD - "Santa's Sleigh"

Complete 7 Rounds:
- Heavy Deadlift x 3
- Rogue Fitness Sled Push for 90 Yards
- Ring Dips x 5

This event is not for time. It emphasizes small bursts of power - just finish the workout and you're good to go.

NOTE: Weight used for deadlifts was 275 lbs. and 135 lbs. (+ weight of sled) for the sled pushes. Some people dropped weight and used 145 lbs. for the deadlifts and 90 lbs. for the sled pushes.

Happy training.

WOD - "Buckeye Gone Bad"

5 rounds, 1 minute at each station:
- Sumo-Deadlift High Pulls (SDHP) w/ 95 lbs.
- Overhead Squats w/ 65 lbs.
- Toes-to-Bar
- Snatch w/ 95 or 65 lbs. (scalable weight)
- Push Press w/ 95 or 65 lbs. (scalable weight)

Once each station is complete, rest for 1 minute prior to starting the next round.

Compare score to June 1, 2011 results.

*Scoring: Add up the total number of repetitions completed during the workout. It is strongly recommended that you do this workout with a partner; one person completes the entire workout (all 5 rounds) while the other counts reps, then switch.

Happy training.

WOD - "Ben & Jerry's Revenge"

Max rounds in 9 minutes (increase by 3 reps after each round):
- 3 KB Swings w/ 3 Pullups
- 6 KB Swings w/ 6 Pullups
- 9 KB Swings w/ 9 Pullups...

Continue to add 3 reps until time expires. Post number of rounds completed to comments.

Happy training.

Rest Day

Taking today off. Check out this superbad video for motivational purposes:

WOD - "Marathon Training"

12 Miles.

WOD - "Vanity Strength Day"

Warm up

3 sets, 8-10 reps of the following:
- Incline Dumbbell Bench
- Preacher Curls
- Flat Dumbbell Bench
- Rope Cable Curls
- Wolverine / Flies w/ Cables
- Dumbbell Hammer Curls

Cool down and Core:
- Decline Bench Situps
- 2 x 30 second "L" Holds

WOD - "Jerry Swinger"

AMRAP in 12 Minutes:
- 2 Heavy Power Cleans
- 4 Burpees
- 6 Toes-to-bar

Rest for 3 Minutes.

3 x 50 yard Farmer Carry with 1 minute rest between carries.

WOD - "Lower Body Strength"

AM Workout: 3 mile boots & utes run followed by 40 strict-pause-pullups & 200 crunches.

PM Workout:

Warm up / Skill work:
- 4 sets of Overhead Squats, gradually increasing weight each set (~5 reps)
- Front Squats

Lower Body Strength / WOD:
- Box Squats, 4 sets, 5 reps
- 24" Box Jumps x 5, 3 sets
- 20 Decline Situps x 20, 3 sets
- 20 Side Bends w/ 45 lbs.
- 20 Medicine Ball Crunches

Stretch.

Happy training.

WOD - "Upper Body Strength"

3 sets, 8-10 reps of the following exercises:
- Flat Dumbbell Bench
- Incline Dumbbell Bench

- Weighted Dips
- Weighted Pullups

- Seated Rows
- Lat Pull Downs

- Behind the Neck Push-Press
- Trap-bar Shrugs

Core and Cool Down:
- 3 abdominal exercises of your choice; we did floor sweepers, toes-to-bar and rope crunches.

The idea is to lift heavy, but still sticking to the rep range. Happy training.

WOD - "Dr. Kenneth Noisewater"

This was a longer functional fitness WOD - perfect for those of us that like to (over)indulge over the weekend.

- 1 Mile Run
- 77 Situps
- 66 Lateral Jumps (Over Passthrough Parallel Bar)
- 55 Pushups
- 44 Kettlebell Swings (1.5 pood)
- 33 Pullups
- 22 Burpees
- 11 Wall Climbs
- 1 Mile Run

Post times to comments. Happy training.

WOD - "Back and Chest"

Heavy lifting today, post 3 mile run:

Super-set the following exercises:
- Flat Dumbbell Bench x 15, 12, 10, 8, 6
- Pullups x 15, 12, 10, 8, 6

- Incline Dumbbell Bench x 12, 10, 8, 6
- Chin ups x 12, 10, 8, 8

- Flat Dumbbell Flies x 10, 10, 10
- Hammer Pullups x 10, 8, 6

- Cable Flies x 21, 15, 12
- Chest-to-bar Rows x 12, 10, 8

Happy training.

WOD - "Rock Steady"

For time:
- 800m Sprint
- Pushup / Dip Passthroughs x 12, 9, 6
- Kettlebell Swings x 12, 9, 6
- Situps x 25, 25, 25
- Overhead Barbell Carry for 100m (95 lbs.)
- 800m Sprint

Post times to comments. Happy training.

WOD - "FRITCH"

Today's WOD is a modified version of the Crossfit "Fran" workout. Instead of doing thrusters, we did snatches.

21-15-9 For Time:
- Snatches, 95 lbs.
- Pullups

Post times to comments. Happy training.

WOD - "Run and Lift Heavy Things"

4 Mile Run

Rest 1 Hour

Chest & Biceps Complex (8-10 rep range x 3 sets):
- Incline Dumbbell Bench
- Flat Dumbbell Bench
- Wolverine Cable Flies
- Regular Cable Flies
- Easy Bar Curls
- Reverse Cable Curls
- Dumbbell Curls

Core:
- GHD Situps x 15
- Decline Bench Medicine Ball Complex (15 throws, 2 sets)

WOD - "Crossfit.com WOD"

This morning, I whipped on today's Crossfit WOD. The workout is as follows (courtesy of crossfit.com):

Four rounds for time:
- 400m Run
- 15 Thrusters w/ 95 lbs.
- 15 Pullups

Post time to comments. Happy training.

WOD - "Buckeye Kettlebell 7"

7 Rounds for Time:

- Kettlebell Swings x 7
- Kettlebell Thrusters x 7
- Kettlebell Box Jumps x 7

Post times to comments. Happy training.

WOD - "The Lunchbox"

AMRAP in 9 minutes of:
- Heavy Deadlift x 3
- Sandbag Sptint for 100m

Rest 3 Minutes

20 Rounds for time:
- Heavy Powerclean x 1
- Burpee x 2 (lateral jumps over the barbell)

Post weights used, number of rounds completed for the AMRAP and time for 20 rounds.

Have a good'un.

WOD - "Chipper"

Complete for time:
- 10 Wall Climbs
- 20 Overhead Squats (65 lbs)
- 30 Burpees
- 40 Pullups
- 50 Situps
- 40 Sumo-Deadlift High Pulls (SDHPs / 65 lbs)
- 30 Push Press (65 lbs)
- 20 Hand Release Pushups
- 10 Toes-to-bar

Rest

- 4 x 400m Sprints w/ 2 minute rest between intervals.

Post time to comments. Happy training.

Active Recovery

6 mile run. Keep the pace under an 8 minute mile.

WOD - "Walter Cronchite"

News flash: This hurts.

10 Rounds, 5 Reps:
- Snatches
- Power Cleans
- SDHPs
- Burpees
- Pullups

Post weight used to comments.

Happy training.