August 2011 Archives
WOD 110901
Deload or Rest, 4/7
3 Rounds
Med Ball Carry, 400 meters, any ball
21 Squat to Med Ball
12 Wall-Ball, any ball
WOD GOES HERE
Post time to comments.
WOD 110831
A: Work up to a 1RM Deadlift in 25 minutes
B: 40-30-20
Wall-Ball 20/14
Push-Up
Post load in part A (and if PR) and time in part B to comments.
WOD 110830
Deload 2/7
Timed Effort
Partner workout:
Every four minutes on the fourth minute for twenty-eight minutes (8 intervals)
In any order:
400 meter relay run
30 Clean, 95/65 (good form, each rep ends in the full rack position, hold one second)
200 meter Friendship Farmer Carry 2P/1.5P (KB is held with one partner's left and one partner's right hand)
30 Push-Jerk 95/65 (Good form, catch with bent knee, end in full lockout, hold one second)
400 meter Friendship Run
40 Box Jump 24/20, alternating reps
Partner Sandbag Carry, 200 meters, 100/65 (only one partner may carry at one time)
20 pull-ups (both partners hang from bar entire time alternating pull-ups in sets of two: coming off bar = 5 burpees for each partner)
On clean and push-jerk only one partner can go at once, each partner performs equal amount of reps.
Mixed gender teams using men's weight will divide score in seconds by .85
Mixed gender teams using women's weight witll multiply score in seconds by 1.15
Post time for each movement to comments.
WOD 110829
Timed Effort
Deload 1/7
4 Rounds
30 Double-Under
10 Deadlift 185/115
Rest 3 minutes between rounds.
Post total time to comments.
WOD 110828
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
8 Rounds
Run 200 Meters
10 Burpees
10 Russian Kettlebell Swings 1.5/1.0
Post time to comments.
WOD 110827
Timed Effort
8 rounds
6 Deadlift 225/155
7 C2B Pull-ups
25 push-ups
Post time to comments.
WOD 110826
Timed Effort
10 Front Squat 175/115
Run 100 meters (up and back to gate 2X)
8 Front Squat 175/115
Run 200 meters
6 Front Squat 175/115
Run 300 meters (200 + up and back to gate 2X)
4 Front Squat 175/115
Run 400 meters
4 Front Squat 175/115
Run 500 meters (400 + up and back to gate 2X)
Suggested scaling:
- 155/100 12/10/8/6/4
- 135/85 14/12/10/8/6
- 115/75 16/14/12/10/8
- 95/65 18/16/14/12/10
Post time to comments.
WOD 110824
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
9 Sit-Up
9 Deadlift 135/95
9 Push-Up
9 Deadlift 135/95
9 Squat
9 Deadlift 135/95
9 Kettlebell Russian Kettlebell Swing, 1.5/1.0
9 Deadlift 135/95
9 Burpee
9 Deadlift 135/95
Post time to comments.
Annie T behind the curtain
WOD 110824
Timed Effort
9 Box Jump, 30/24
9 S2O/H 165/105
9 C2B Pull-Up
9 S2O/H 165/105
9 Double-Squat Wall-Ball, 20/14
9 S2O/H 165/105
9 Kettlebell Swing, 2.0/1.5
9 S2O/H 165/105
9 Burpee to 1' target
9 S2O/H 165/105
Post time to comments.
WOD 110823
Timed Effort
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Ynez' latest trophy
WOD 110822
Timed Effort
Every minute on the minute for 12 minutes:
8 Pull-Up
Max Rep Deadlift
Score = number of deadlifts(weight in deadlift)
Post load and number of deadlifts completed to comments.
Fitness in a 100 Words:
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
WOD 110821
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
80 Squat
80 Russian KB Swing 1.5/1.0
80 Sit-Ups
320 Single-Under (or 80 double-under)
Post time to comments.
WOD 110820
Timed Effort
80 Calorie Row
80 S2O/H, 95/65
80 Double-Under
Post time to comments.
Backstage at the Games
WOD 110819
Timed Effort
3 Rounds
30 burpees
30 Air Squats
15 Overhead Squats, 135/85
Suggested scaling: total workload should equal the Rx volume on OHS.
Post time to comments.
Even Speal's Mom rocks the games...
WOD 110818
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
Every two minutes continuing as long as possible:
Run 200 meters
15 Jumping Pull-Ups (or pull-ups)
Post number of rounds complete to comments.
Jenny Labaw of Norcal S&C, Winner, Femme Fit Summer Edition 2011, 6th place, 2011 CrossFit Games
WOD 110817
Timed Effort
5 rounds
Run 200 meters
10 Floor Press 185/115
10 Push-Up
10 Dip
Post time to comments.
Andi, event 5, Femme Fit 2011: finished 30/100, every performance was a PR.
WOD 110816
Timed Effort
"Hammer"
Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round
Post time to comments.
WOD 110814
Timed Effort
Every minute on the minute for 10 minutes:
*Deadlift 1000/650 pounds using the chart below
*Burpees or Pull-Ups, 2 reps more than deadlift
100/65=10 reps
115/75=9 reps
125/80=8 reps
145/95=7 reps
165/115=6 reps
205/135=5 reps
250/165=4 reps
335/215=3 reps
500/325=2 reps
May do all burpees, all pull-ups or mix and match.
Best performance is highest weight successfully used for all ten rounds (example if Jane uses 215 and Sally uses 216, and both complete all ten rounds, Sally wins).
Scaling:
Ten rounds for time of:
5 deadlift 225/155
5 burpee
Post load and rounds completed to comments.
Andi wins her 100M heat to move on to round two at Femme Fit: 14.74 Sec
WOD 110813
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
Run 400 Meters
15 Burpees
200 Meter Kettlebell Carry, 1.5/1.0P
15 Burpees
Run 400 Meters
Post time to comments.
Come on out and root for Andrea at Femme Fit, Alhambra High School, Martinez
http://thefemmefit.com/
WOD 110813
Timed Effort
3 Rounds
15 push-ups
10 Handstand Push-Ups
5 S2O/H, 155
Post time to comments.
Backstage at the Games
WOD 110812
Timed Effort
3 Rounds
Run 200 Meters
7 Thruster 165/105
36 Walking Lunge with Plate Overhead 45/25
Suggested scaling: total workload should equal the Rx volume. Example: 165x21=3465. So if using 135 pounds: 3465/135=27 reps, so 9 reps each set. Same math for plate: add steps.
Post time to comments.
WOD 110811
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
5 Rounds
5 Burpees
10 Kettlebell Swings 1.5/1.0
15 Squats
20 Sit-Ups
Post time to comments.
Backstage at the Games
WOD 110810
Timed Effort
4 rounds
30 Ring Push-Up
30 Pull-Up
Post time to comments.
Backstage at the Games
WOD 110809
Timed Effort
21-15-9 :
Burpees
Box Jumps @ 24"/20"
KB Swings @ 53#/35#
Optional Work
Run 1 mile for time.
Post time to comments.
Speal 375 sled push at body-weight of 145 pounds!
WOD 110808
Timed Effort
3 Rounds
7 Deadlift 315/205
7 Push-Press 165/105
Suggested scaling: total workload should equal the Rx volume. Example: 315x21=6615. So if using 225 pounds: 6615/225=29 reps, so 10 reps each set.
Optional Work
100/65 sandbag carry, 1 mile
Post time to comments.
The Artistic Stylings of "The Parking Space Avenger"
WOD 110807
Class only at GWPC today - no class at DRG.
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
"Troublesome Twenty-Five"
25 Box Step-Ups (or box jumps) 24/20
25 Jumping Pull-Up
25 Walking Lunge
25 Kettlebell Swing 1.0P
25 Sit-Up
25 Good Morning 45/30
25 Push-Press, 45/30
25 Wall-Ball 20/14
25 Burpee
25 Jump-rope (or double-under)
Post time to comments.
Annie Sakamoto, Spirit of the Games award 2011
WOD 110806
Max Effort
Work up to a 1RM Squat in 25 minutes
Assistance Work
AMRAP @ 85% of 1RM
Timed Effort
3 Rounds
Run 400 Meters
21 Kettlebell Swings
12 Front Squat 165/105
Optional Work
Max Rep Double-Under in 2 minutes
Post results to comments.
Kris Clever, Winner 2010 Games, 2nd place 2011 Games
WOD 110804
Max Effort
Work up to a 1RM in the Bench Press
Assistance Work
AMRAP @ 85% of 1RM
Timed Effort
Timed Effort
AMRAP in 20 Minutes
Run 400 Meters
Max Rep Push-Ups
Start with a 400 meter run
Perform max rep push-ups without moving hands or feet moving or knees touching the ground
Score is total push-ups completed
Optional Work
3X10 Weighted or Unweighted Bar Dip or Ring Dip
Post results to comments.
WOD 110804
Everyone:
One mile team sandbag "relay" (distance may be extended if class is bigger).
Beginners:
Tabata:
Push-Up
KB swing (any)
Sit-Up
Squat
Advanced:
Work on unilateral movements: pistol, one-arm push-up, one-arm handstand, one-arm pull-up. This is for
Pistol 3-3-3-3-3 each leg (READ THE LINK!)
One-arm push-up 3-3-3-3-3 each arm (READ THE LINK!)
One-arm Pull-up 3-3-3-3-3 each arm (READ THE LINK!)
One-arm handstand hold 1-1-1-1-1 each arm
Intermediate/Regulars:
Work on bilateral movements: box jump, push-up, handstand hold, pull-up:
Box-Jump 3-3-3-3-3 (increasing height)
Push-Up 10-10-10-10-10-10 or five rounds for max reps
Dead-Hang Pull-Up 3-3-3-3-3 (band if needed)
Handstand hold 1-1-1-1-1 wall or freestanding
Post results to comments.
Manimal! First place finish in Games WOD 11.10
WOD 110803
Max Effort
Work up to a 1RM in the Deadlift
Assistance Work
AMRAP @ 85% of 1RM
Timed Effort
3 rounds
Run 400 meters
10 Hip Bridge 225/135
10 Deadlift 225/135
Optional Work
5X Rope Climb, feet or no feet
Post results to comments.
Rich Froning Jr, Winner, 2011 CrossFit Games
WOD 110802
5:15 & 6:15
Coach's Choice WOD with Shira Yaziv of The Athletic Playground
7:15
Timed Effort
Run 800 meters every 7 minutes on the 7th minute starting at minute zero for 21 minutes (four efforts)
Post split times to comments.
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