WOD - "CNS Shock PT II"

- 400m Row x 2
- Incline Dumbbell Bench, 10, 8, 6
- Flat Dumbbell Bench, 10, 8, 6
- Rope Crunches, 3x20 & T2B 3x12
- 400m Sprint x 2
- Flat Dumbbell Flies, 3x8
- Chest Expansions, 3x8-6

Recover. Viva Las Vegas.

WOD - "Hoffin'"

21, 15, 9 of:
- Wall Ball Shots (20 lbs)
- Pushup/Dip Combo
- SDHP (95 lbs)

Begin each round with a 400m sprint then end the WOD with a 400m sprint...so you will complete four 400m sprints total.

Have a good'un.

WOD - "Ruckus"

AMRAP in 15 Minutes:
- Sled push/pull
- Pullups x 10
- KB Swings x 8
- Ring Dips x 5

Post the number of rounds completed to comments. Compare rounds completed to October's Ruckus.

PM Strength Workout - Back:
- Weighted Pullups, 10, 8, 6, 4, 2
- Lat-Pulls, 15, 12, 9
- Single Arm Row, 6-8x3
- GHD, Weighted crunches, side bends for core.

WOD - "Power House"

Skill Work:
- Power Clean + Push Jerk, 7x1 (heavy singles, <60 sec. rest)

-then-

21-15-9:
- OHS
- Toes-to-bar

WOD - "Danimal"

Skill Work
- 15 Handstand Pushups

-then-

Four Rounds for Time:
- 400m Sprint
- Burpee Box Jump x 11
- Deadlift x 11

Post weight and times to comments.

WOD - "CNS Shock"

CNS Shock:
- C2 400m x 2
- Box Squat, 6, 5, 4, 4
- GHD, 3x15
- Front Squat, 6, 5, 4, 4
- Sprint 400m x 2
- O/H Squat, 6, 5, 4, 4
- Snatch Squat (Skill only)
- C2 400m x 2

Strength Routine

Strength:
- Deadlift, 5x5
- Push/Press, 5x5
- Weighted Pullups, 5x5
- GHD and Recovery

Buckeye 300

Snatches (95lbs)
SDHP (95 lbs)
Pullups
KB Swings (1.5 Pood)
Box Jumps
Thrusters (45lbs)
Crossfit Situps
Hand Release Pushups
Pullups
Burpees

May 2012 Times

Dec 2011 Times

June 2011 Times

WOD - "H-Oly Tuesday"

Skill Work
- Split Jerk for 15 minutes or establish 1RM

-then-

15 Minute AMRAP:
- Power Clean x 7
- O/H Walk for 50m
- Wall Ball Shots x 15

Post rounds completed to comments. Have a good'un.

WOD - "Meet the Bear"

7 Bear Complex
100 Jump Rope Reps
5 Bear Complex
100 Jump Rope Reps
3 Bear Complex
100 Jump Rope Reps
*NOTE: Attempt to increase weight for each bear round. For example, start with 95 lbs. for 7, then attempt 115 for 5, etc.

PM Workout - Chest 5x5
- Flat Dumbbell
- Incline Dumbbell
- Decline Dumbbell
- Flies
- GHD Planks s/s with 2x25 Decline Situps

Strength and Running WODs

Strength
Warm Up:
C2 Row:  3 x 400m
GHD: 2 x 10
Skill Work:
OHS 3 x 5
Squat Snatch 3 x 5
Strength:
Box Squat 5 x 5
Front Squat 4 x 4
Power Clean 3 x 3
Core Work:
GHD Planks x 2
Decline Situps 2 x 25
Rope Crunch 2 x 25

Running
Run 6 half-miles alternating between 3 mile goal time and slightly slower than 3 mile goal time.  No rest between half-miles.

Fran

21, 15, 9
Thrusters (Rx 95)
Pullups

Afternoon Strength WOD (Shoulders)
BNeck Press x 5 - 10, 10-8, 8-6, 6-4, 4-2
Straight Bar Upright Row x 3 - 10-8, 8-6, 6-4
Arnold Press x 3 - 10-8 x 3
Superset- 10, 8, 6
                Front Raises
                To Lat Raises
                To Rear Delt Raises
Boxbar Shrug x 3 - 21, 15, 9
Pushpress x 3 – 10-8, 6-4, 4-2

Danimal

4 Rounds:

400m Run

11 Burpee Box Jumps

11 Deadlifts (Rx 225)

Afternoon Strength WOD (Arms)
Arms
Superset
E-Z Bar Curl x 5 – 21, 15, 12-10, 8-6, 4-2
Weighted Dips x 5 – 21, 15, 12-10, 10-8, 8-6
Superset – 10, 10-8, 8-6
Reverse Curl x 3 
Skull Crushers x 3
Close-grip Bench x 3
Superset- 10, 10-8, 8-6
                DBell Curl x 3
                Overhead DBell Ext  x 3
Superset- 10, 10-8, 8-6
                Hammer Curl x 3
                Rope Pushdown x 3
Superset
                20 lbs Underhand Wrist Curl- 20, 15, 10
                12.5 lbs Overhand Wrist Curl- 10 x 3
                Low Cable Curl x 3 – Max Set of 42.5 lbs while partner does wrist curls

Strength WOD

3mile Morning Run

Flat DBell Bench x 5- 15, 12, 10-8, 8-6, 6-4 Reps

                Superset with

Weighted Pull-ups (Any Grip) x 5- 20, 10, 8, 6, 4

Incline DBell Bench x 4- 10, 8-6, 6-4, 4-2 

                Superset with

Lat Pulldown x 4- 10, 8-6, 6-4, 4-2

Flyes x 3- 10-8 x 3 (Or Cable Crossover)

                Superset with

Seated Row x 3- 10-8 x 3

Push-ups x 3- 40 (regular), 20 (incline), 15 (cross-fit)

                Superset with

Toes-to-Bar x 3-10 x 3

Superset with

Incline Crunches x 3 - 30 x 3

Prometheus

Rx:
21, 15, 9
Sled Push
400m Run
Handstand Pushup
OHS (65lbs)

Scaled:
21, 15, 9
Sled Push
400m Run
PVC Pushup
Squat

WOD - "Strength Routine"

A.M. Workout - 4 Mile Run (sub-8/mile)

P.M. Workout - Strength Routine:
- Deadlift, 5x6 (or lower rep-range)
- Weighted Pull-ups, 5x10 (gradually add weight, lower rep-range as sets continue)
- 1-Arm Ro, 4x10, 8, 6
- Preacher E-Z Bar Curl Dropset, 3x10, 8, 6

Have a good'un.

Christmas in June

Just like the song "12 Days of Christmas" (e.g. ROUND 1 - 1 Thruster, ROUND 2 - 2 Snatches, 1 Thruster, ROUND 3 - 3 SDHP, 2 Snatches, 1 Thruster, etc.)

1 Thruster (95lbs)
2 Snatch (95lbs)
3 SDHP (95lbs)
4 Pass-Thrus
5 Burpees
6 Pullups
7 Toes to Bar
8 Box Jumps
9 Crossfit Situps
10 KB Swings (53lbs)
11 Power Cleans (95lbs)
12 Wall Climbs

Total Reps Just to Know:

Thruster - 12
Snatch - 22
SDHP - 30
Pass-Thrus - 36
Burpees - 40
Pullups - 42
Toes to Bar - 42
Box Jumps - 40
Crossfit Situps - 36
KB Swings - 30
Power Cleans - 22
Wall Climbs - 12

Geronimo

7 Min AMRAP

- 3 Thrusters, 3 Pullups
- 6 Thrusters, 6 Pullups
- 9 Thrusters, 9 Pullups
- Continuing adding 3 reps until 7 minutes expires.

Rest for 4 minutes.

20, 15, 10, 5 of Kettlebell Swings (53lbs) and Burpees for time.

Post rounds and times to comments.

Sprints & 5-3-1

800m Sprints x 6

Recover

Reps of 5,3,1:
- Box Squat
- Shoulder Press
- Bench Press
- Shrugs (3x10)
- GHD (3x10)

Have a good'un.

WOD - "Beginner Saturday"

Three Rounds for Time:
- 400m Sprint
- 50m Burpee Broad Jump
- Pullups x 15
- SDHP x 15
- Box Jumps (24" Box) x 15

Post times to comments.

It's Official: Crossfit Saturday's Start Tomorrow

For anyone interested:

I will be holding functional fitness sessions on Saturday mornings at Converse Hall. Tomorrow I plan on kicking it off at 1100 - feel free to swing through!

Have a great summer.

WOD - "Fight gone bad"

Three rounds, one minute at each station:
- Lateral burpees
- KB swing (1.5 pood)
- Ball slams (20lb ball)
- Ammo can presses
- Crossfit situps

**NOTE: One minute at each station, nonstop. After all five stations are completed, rest for one minute, then begin the next round. Post number of TOTAL reps to comments. Have a good'un.