WOD: April 2008 Archives
WOD 5-01-08
In 20 minutes, how many rounds?
5 Handstand Push-Ups
10 Burpees
15 Double-Unders
1x5 Deadlift
5 Rounds For Time:
Run 200 Meters
10 "KettleBear" 55#/35#
The "KettleBear": without putting down the Kettlebell, perform:
Deadlift left
Clean left
Front Squat left
Push-Jerk left
Overhead Squat left
Deadlift right
Clean right
Front Squat right
Push Jerk right
Overhead squat right
That is ONE rep. A momentary touch on the second DL is acceptable. Resting the KB on the floor is a miss, and the rep must be repeated.
WOD 4-20-08 "Sprint 8"
8 rounds
90 seconds jog
30 seconds sprint
Each sprint should be absolute, full-out maximal effort. Hold nothing back, don't think about the future, don't game it, just run as hard as you possibly can for 30 seconds each time. Period.
Nicole Carrol HSPU: very strong, but I prefer a flatter back.
WOD 4-25-08
How many rounds in 20 minutes?
5 Handstand Push-Ups
10 Burpees
15 Double-Unders
"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds (women 95 pounds)
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds (women 30 pounds)
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
-OR-
Reverse Quarter Gone Bad
Five rounds for total reps of:
65 pound Thruster, 45 seconds (women 45 Pounds)
Rest 15 Seconds
pull-up, 45 seconds
Rest 15 Seconds
Air Squats, 45 seconds
Rest 15 seconds
Post total reps for all five rounds to comments.
One Leg Kettlebell Deadlift
WOD 4-22-08 "Little Linda" AKA "Kettlebellinda"
Rounds of: 10-8-6-4-2-1 reps:
1 Leg Kettlebell Deadlift Left 71#/55#
Kettlebell Clean & Jerk/Press Left 55#/35#
Kettlebell Front Squat Left 55#/35#
1 Leg Kettlebell Deadlift Right 71#/55#
Kettlebell Clean & Jerk/Press Right55#/35#
Kettlebell Front Squat Right 55#/35#
WOD 4-20-08 "Sprint 8"
8 rounds
90 seconds jog
30 seconds sprint
Each sprint should be absolute, full-out maximal effort. Hold nothing back, don't think about the future, don't game it, just run as hard as you possibly can for 30 seconds each time. Period.
"Murph"
Run One Mile
300 Squats
200 Push-ups
100 Pull-ups
Run One Mile
If you have a 20 # weighted vest, body armor, firefighting gear, etc. wear it. A backpack with weights in it may be substituted, however you may experience some chafing. Proceed at your own risk. The squats, push-ups and pull-ups can be done in any order, and broken as needed (i.e. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats AKA "Cindy-Style").
Late lunch at Rudy's Can't Fail Cafe at 1PM to follow. Sorry about late notice. We will be making this a regular Saturday event. See you there!
Dumbbell Snatch 3-3-3-3-3-3-3 (each arm)
+ finisher:
21-15-9
Dumbbell Snatch Left Arm
Sit-Up
Dumbbell Snatch Right Arm
Squat
For DB Snatch, use 50% of 1RM
Kids "Cindy: CrossFit Kids
"Cindy"
In twenty minutes how many rounds can you perform of:
5 Pull-Ups
10 Push-Ups
15 Squats
?
Post rounds and partial rounds completed to comments.
Wow pretty slick. I should make something like this, except with the movements being done correctly, some actual intensity, and a little something for the ladies.
Very nice KB swings from our sisters at Petranek Fitness in LA.
WOD 4-12-08
Four rounds for time:
Run 800 Meters
50 KB swings, 55#/35#
Tabata Something Else Demo
WOD 4-12-08
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Deadlift 1x5
Barbell Thruster
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Pavel Tsatsouline, author of "Power To The People".
CFEB WOD 1-26-08 "The 4000"
Get 4000 Pounds from the floor to overhead anyway, anyhow, for time.
Women use 3000 Pounds.
Move an object (Kettlebell, Dumbell, Barbell, Med Ball, Cat, Dog, Wife, etc.) from a position of contact with the floor to overhead at full lockout (knees, hips, shoulders, and elbows fully extended).
The default move for this workout will the kettlebell clean and push-press. You may mix and match weights if you are willing and able to do the math.
Possible Rep Schemes:
4KG kettlebell x 455 reps
8KG kettlebell x 228 reps
12KG kettlebell x 152 reps
16KG kettlebell x 114 reps
20KG kettlebell x 91 reps
24KG kettlebell x 76 reps
28KG kettlebell x 66 reps
32KG kettlebell x 57 reps
135# Barbell x 30 reps + 1rep with 50# dumbbell
Possible Movements:
Kettlebell Clean and Press
Kettlebell Clean and Push-Press
Kettlebell Clean and Jerk
Kettlebell Snatch
Barbell Clean and Press
Barbell Clean and Push-Press
Barbell Clean and Jerk
Barbell Snatch
Dumbbell Clean and Press
Dumbbell Clean and Push-Press
Dumbbell Clean and Jerk
Dumbbell Snatch
WOD 4-06-08
Run 800 meters Every 8 minutes on the 8 minutes.
* Finisher: 50 KB swings for time 55#/35#
* If Time
Here is some video of me trying out the M&F "Full Body Blast In Two Moves" Workout. This is long.
WOD 4-04-08
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
WOD 4-03-08
Two rounds for time:
Run 400 Meters
21 Double-Unders
12 Burpees
---------------------------
Deadlift 5-5-5
Heavy Helen
WOD 4-2-08
"Helen"
Three rounds for time of:
Run 400 Meters
1.5 pood Kettlebell swing, 21 reps
12 Pull-ups
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