WOD 110228

Deload Day 1/7

A: Fighter Pull-Up Progression Day 8

B: 15-12-9

Thruster 45/30
Push-Ups

Optional:

C: clean technique work: choose a weight at which your technique is excellent, but there is enough weight on the bar that you cannot easily muscle it (40-60% of 1RM). Perform seven sets of two repetitions each.

Post favorite poem to comments.

Regulars: Fighter Pull-Up Progression Day 7

Beginners:

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.

Tabata (8 intervals of 20 seconds of work and 10 seconds of rest), where the first 8 intervals are Jumping C2B Pull-Up (or pull-up), the second 8 intervals are Push-Up, the third 8 intervals are Sit-Ups, and the final 8 intervals are Squats.

Post lowest number of reps in each movement to comments. For example if you get 20 pull-ups in the first interval of Push-Up and 5 reps in the last interval, your score is 5. Each movement is scored separately.

WOD 110226

Rain or Shine. Dress for the weather.

3 Rounds
Run 800 Meters
7 Push-Jerk 165/105

Post time to comments.

"Charlie" On-Ramp Cohort

WOD 110225

A: Fighter Pull-Up Progression Day 5

B:3 Rounds
12 Deadlift 315/185
10 KB Swing 2.0/1.5
8 Burpee

15 minute limit

WOD 110224

Regulars: Fighter Pull-Up Progression Day 4

Beginners:

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.

Sandbag carry 200 meters (any weight)
15 Burpees
30 Jumping Pull-Ups
45 Kettlebell swings (any weight)
Run 1 mile

Post time to comments.

WOD 110223

A: Fighter Pull-Up Progression Day 3

B: 5 Rounds

Run 400 meters
10 Handstand Push-Ups

Post time in part B to comments.

WOD 110222

A: Fighter Pull-Up Progression Day 2

B: Perform the following, in order, every 6 minutes on the 6th minute:

• Run 800 Meters
• 50 Pull-ups
• Run 800 Meters
• 75 Push-Ups
• Run 800 Meters
• 100 squats

Post time for each interval to comments.

WOD 110221

In either order

A:5 Rounds
5 Deadlift 265/163
5 Push-Jerk 135/93

B: Fighter Pull-Up Progression Day 1: Max Rep STRICT pull-up, continue with four further sets, dropping the reps by one each time (for example 7-6-5-4-3). Rest between sets as needed.

• If you max at 3 or 4 pull-ups, see the chart: day 1 is 3-2-1-1
• If you can do 2,1 or 0 strict pull-ups, use the smallest band that will allow you to do 3 pull-ups and perform sets as above.
• If you can perform 3 or more static muscle-ups from full turnout, you may work on muscle-ups instead
• If you can do 15 or more pull-ups, see the chart

Finish with 3 sets kipping pull-up @ 2xMax Rep static pull-up (for example if your max rep on static is 10, do 3 sets of 20 kipping).

Post time on part A and max rep static pull-up in part B to comments.

Optional (if time at end or on your own) Apply same protocol to dips or push-ups.

WOD 110220

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.

A: Work up to a 5RM in the Deadlift

B: 21-15-9
Deadlift @ 60% of projected 1RM
Kettlebell Swing @ approximately 1/3 of deadlift

Post weights and time to comments.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty/ten pound vest or body armor, wear it*.

*You should be able to finish this workout in under an hour without a vest before attempting it with one.

Alex Bernardini (Jessica's brother) From .com

WOD 110218

Meet upstairs in Yoga Room for all 3 classes.

A: Choose ONE of the following

Max Rep Body-weight Bench Press (work to your max in ten minutes)
Max Rep Push-Ups every minute on the minute for ten minutes
Max Rep dips every minute on the minute for ten minutes

B: 2 rounds:

Max rep in 2:00 of the complex 2 Burpee-1 Push-Up
Max rep in 2:00 of the complex 1 Burpee-1 Wall-Ball 20/14 (or double-squat wall-ball)
Max rep in 2:00 of the complex 1 Burpee-2 Sit-Up
Max rep in 2:00 of the complex 1 Burpee-1 HSPU
Max rep in 2:00 of the complex 1 Burpee-2 V-Up
Rest 3 minutes

Post total score to comments (each completed complex is one point)

CrossFit Malaysia

WOD 110217

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.

100 meter farmers walk, as heavy as possible
50 Sit-Ups
40 Squats
30 Push-Up Burpees
20 Kettlebell swings, any weight
Run 800 meters

Post weights and time to comments.

WOD 110216

A: Work up to a 7RM in the Front Squat in 20 minutes.

Using the following formula, calculate your predictive 1RM:

(Weight*reps)(.0333)+Weight = Predictive 1RM

B: 10-10-10 Front Squat @ 60% of Predictive 1RM

C: 200 meter walking lunge
15 Squat Clean, 135/95
30 Burpees
45 Box Jump 24/20 (feet on box, full extension)
Run One Mile

Post load in Part A and time part C to comments..

WOD 110215

A: Not for time:

5 Sets Max Rep False Grip Ring C2R Pull-Up, from lockout
5 Sets Max Rep Ring Dip

If you cannot do 5 or more consecutive on each set, accumulate sets of 5 as follows (you may break the reps).

5-5-5-5-5 False Grip Ring C2R Pull-Up, from lockout
5-5-5-5-5 Ring Dip

B: Three sets max rep dead hang pull-ups.

C: Pick two movements that you need to work on:
Movement "A" Weighted Movement (KB Swing, OHS, etc)
Movement "B" Body-weight Movement (Burpee, HSPU, Box Jump, etc)

3 Rounds:

Run 800 Meters
Movement A 15 reps
Movement B 10-30 reps, depending on difficulty

Each movement should take about 90 seconds.

Post reps in part A and B, and movements and time in B to comments.

Freddy Camacho Wins NorCal 40s.

WOD 110214

A: Work up to a 7RM in the Press in 20 minutes.

Using the following formula, calculate your predictive 1RM:

(Weight*reps)(.0333)+Weight = Predictive 1RM

B: 10-10-10 Press @ 60% of Predictive 1RM

C: 3 Rounds
15 Pull-Up or Burpee (any combination)
7 S2O/H @ 80% of Predictive 1RM

Post load in Part A and time in seconds divided by weight of S2O/H in part B to comments.

WOD 110213

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.

3 Rounds

Run 400 meters
15 Kettlebell Swings (any)
35 Burpees

Post time to comments.

Please come support Jenn Tse, Scott Bovard and Maximus Lewin at the Norcal 40s comp on Sunday at TJ's Gym in Novato.

Event One: 50M Car/Truck Push
15 Thruster 135/95
30 KB Swing 2.0/1.5P
45 Box Jumps 24/20
60 Pull-Ups
75 Air Squats
400 M run

Event Two: 5 Rounds
5 Deadlift 295/185
5 Jerk 155/105

Event Three: AMPRAP in 12:00
5 Burpees
10 SDHP 95/65
15 T2B

Event Four: Unknown

WOD 110212

T13S Only, 8:30, spectators welcome

NorCal 40s Event Two: 5 Rounds
5 Deadlift 295/185
5 Jerk 155/105

10:00AM

A: Team Prowler Indian Run, 400 meters

B: 15 Thruster 135/95
30 KB Swing 2.0/1.5P
45 Box Jumps 24/20
60 Pull-Ups
75 Air Squats
400 M run

WOD 110211

Run 6.2K

Max Rep Pull-Up or 75/55 pound thruster*.

45 minute limit.

You may do any combination of pull-up or thruster: all pull-up, all thruster or a combination of both movements.

WOD 110209

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

Run 200 meters
10 Burpee
20 Sit-Up
30 Jump-Rope, Any (single-under, double-under, crossover, skip, etc.)

Post time to comments.

Thomas Campitelli Photos

Mobility (to be done before the WOD):

The 5 Way Shoulder, Front Wheel Drive Test (courtesy of Mobility Wod, ep 47) see below for video.

1min per movement. 10 minutes total. Remember, only you know if it's working! If you don't feel a thing, hunt around or pick something else....5 burpee penalty for the pain face.

WOD 110209.

In either order:

A: work up to a 2RM weighted dead-hang pull-up in 20 minutes*

*If you cannot do a pull-up do 5-5-5-5-5-5-5 band assisted pull-ups, using the smallest band possible (or as many sets as possible in 20 minutes).

-Rest 10 Minutes-

B: 3 rounds
10 box jump 24/20
10 KB snatch left 1.5/1.0
10 KB snatch right 1.5/1.0
10 Burpees

15 minute limit

Post max weight in part A and time or rounds completed in part B to comments.

WOD 110208

Run 1 mile
Rest 2 Minutes
30 Wall-Ball
Rest 2 Minutes
30 Burpee
Rest 2 Minutes
Run 800 meters
Rest 2 Minutes
40 KB swing 1.5 1.0
Rest 2 Minutes
40 Double-Under
Rest 2 Minutes
Run 400 meters
Rest 2 Minutes
50 Squat
Rest 2 Minutes
50 sit-ups

Bring a timer if you have one.

Post time to comments.

Jenn Tse on the way to winning her age group at FemmeFit competition.

WOD 110207

A:3 rounds
Run 200 meters
10 Deadlift or 2 clean185/135
18 push-up, 12 pull-up or 3 muscle-up

You may do either deadlift or clean.
You may do either push-up/pull-up or muscle-up.
You may not switch once you start.

12 minute limit.

Rest 20 minutes.

B: Three rounds
32 push-up, 21 pull-up

or

16 muscle-up

7 minute limit.

Post choice of exercises and times for A and B to comments. If incomplete post reps completed under limit.

Jenn T squatting 215 pounds at FemmeFit. Details to follow.

WOD 110206

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.

3 Rounds:

Run 400 meters, 2 minute limit
AMRAP in 2 minutes Deadlift 135/95 and/or burpees.

- you may do any combination of deadlift and/or burpees: all deadlift, all burpee or combination of both.

AMRAP starts two minutes after run. If you have not finished the run in time, it cuts into your deadlift/burpee time.

Post total number of deadlifts and/or burpees to comments.

-

Bravo On-Ramp Cohort

Come on out and watch our own Jenn T compete on at CFS.

WOD 110205

A: Work up to a 15 RM in the Overhead Squat, then work up to a 5RM in the Overhead Squat.

B:"Nancy"

5 Rounds for time
Run 400 meters
15 Overhead Squat 95/65

Post loads in part A and time in part B to comments.

WOD 110204

In either order:

A: Run 1 mile

10 minute limit

-Rest 10 minutes-

B: 25 Double-Unders
7 Deadlift 365/225
50 Double-Under
5 Deadlift 365/225
75 Double-Under
3 Deadlift 365/225
100 Double-Under
1 Deadlift 365/225

Post times in part A and B to comments.

Come on out and watch our own Jenn T compete on Saturday at CFS.

WOD 110102

For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1.0P/.75P
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Good Mornings 45/30
50 Wall ball shots, 20/14
50 Burpees
50 Double unders - BRING YOUR OWN ROPE!!

Post time to comments.