Tuesday's WOD

Deadlift
3-3-3-3-3

Tabata:
Wall balls
Back extensions


Games Competitors:
METCON:

7 Rounds for time of:
10 SDHP (95#/65#)
10 Ring dips

T M-u:
Pick two goats and and do a 4-minute tabata on each – 2-minute rest between goat tabatas

Monday's WOD

4 rounds for time of:
Run 400m (or row 500m)
50 squats


Games Competitors:

MEBB(L):
Overhead squat
3-3-3-1-1-1
3x is 80% of max
1x is 90% of max

METCON:
4 rounds for time of:
Run 400 meters
50 Squats

Saturday's WOD

Games Competitors:

METCON:
5 rounds for time of:
Row 250m
10 Front squats (135#/95#)
15 GHD Sit-ups
20 Box jumps, (24”/20”)

CF E:
Run – 6 x 200m sprints, 30 sec rest between each sprint

Friday's WOD

5 rounds for time of:
Run 400 meters
20 Burpees

Games Competitors:

MEBB(T):
Squat snatches
3-3-3-1-1-1
3x is 80% of max
1x is 90% of max

METCON:
21, 15, 9 rep rounds for time:
Barbell Front Squat (135# / 95#)
Burpees

Thursday's WOD

Five rounds for time of:
20 GHD Sit-ups
5 Push jerks (135# / 95#)

Games Competitors:
REST DAY!!

Wednesday's WOD

AMRAP in 15 minutes of:
Row 250 meters
25 Push-ups



Games Competitors:

METCON:
3 rounds for time of:
Row 500m
30 Box jumps (24”/20”)
25 GHD Back extension
20 Deadlifts (205#/145#)

CF E:
Run - 12x1 minute intervals, Rest 30sec between intervals

Tuesday's WOD

Push press
1-1-1-1-1-1-1

Games Competitors:

“Annie”
50-40-30-20 and10 rep rounds of:
Double-unders (option is to use the GHD for sit-ups)
Sit-ups

Tabata mash-up:
Pick two goats and and do a 4-minute tabata on each – 2-minute rest between goat tabatas

Monday's WOD

The box is closed today due to President's Day.

Games Competitors:

MEBB(U):
Push press
3-3-3-1-1-1
3x is 80% of max
1x is 90% of max

METCON:
For time:
150 OHS (75#/50#)

Centurion WOD shorts are here!!

These are affiliate WOD shorts from 2Pood. They are super comfortable, with side slits and spandex inseam. Cost will be $50; which is only $5 over the cost to have them made. The $5 profit will go toward additional equipment for the box. Let me know if you are interested, I will be taking preorders beginning next week. I can also bring in a pair of the shorts for you to check out!

Here is a detailed description of the shorts:
http://www.2pood.com/shorts/digital_cammo.htm

Friday's WOD

5 rounds for time of:
10 Wall climbs (wall climb demo: http://media.crossfit.com/cf-video/CrossFit_WoD110108_AF_KrisBeccaWall.wmv)
10 Toes to bar
20 Box jumps, 24" box

Games Competitors:

MEBB(L):
Front Squat
3-3-3-1-1-1
3x is 80% of max
1x is 90% of max

METCON:
10 rounds for time of:
1 Squat clean (95#/65#)
2 Front squats
3 Thrusters
4 Push jerks
5 Burpees with lateral jump over barbell

Thursday's WOD

AMRAP in 20 minutes of:
10 Hang squat cleans (135# / 95#)
25 Wall balls (20# / 14#)


Games Competitors:

Rest day!!

Wednesday's WOD

"Fran"
3 rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Games Competitors:

METCON:
For Time:
40 GHD Sit Ups
40 Deadlifts (185# 125# )
100m run (sled 90# / 55# or sandbag 50# / 35#)
30 GHD
30 DL
100m Run(sled/sandbag)
20 GHD
20 DL
100m run(sled/sandbag)
10 GHD
10 DL
100 m run(sled/sandbag)

* Alternate between pulling the sled or carrying the sandbag

CF E:
Run - all out efforts - 90 seconds on, 90 seconds off x 6

Tuesday's WOD

Front Squat
3-3-3-3-3

Games Competitors:

METCON:
For time:
Row 1000m
21 Thrusters (85#/60#)
15 Pull-ups
Row 750 meters
18 Thrusters (85#/60#)
12 Pull-ups
Row 500m
15 Thrusters (85#/60#)
9 Pull-ups

T M-u:
Pick two goats and and do a 4-minute tabata on each – 2-minute rest between goat tabatas

Monday's WOD

3 rounds for time of:
Run 400m
30 Overhead squats (75# / 50#)
21 Pull-ups

Games Competitors:

MEBB(T):
Squat cleans
3-3-3-1-1-1
3x is 80% of max
1x is 90% of max

METCON:
For time:
50 Double unders
10 Burpees
40 Double unders
10 Burpees
30 Double unders
10 Burpees
20 Double unders
10 Burpees
10 Double unders
10 Burpees

Minimal WOD seperation required

Big congrats to Nick for placing 11th in his division at the Fittest Games in Austin on Sunday!!

Friday's WOD

"Jack"

Complete as many rounds as possible in 20 minutes of:
10 Push presses (115# / 80#)
10 KB Swings (1.5 pood / 1 pood)
10 Box jumps (24" /20")

Games Competitors:

MEBB(U):

Use and 85#/60#
Do shoulder presses until you reach muscle failure

rest for 2 minutes

do push presses until you reach muscle failure

rest 2 minutes

do push jerks until you reach muscle failure

track total number of completed reps for each exercise

METCON:

For time:
45#/30# Dumbbell squat snatch, left arm, 21 reps
45#/30# Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45#/30# Dumbbell squat snatch, left arm, 15 reps
45#/30# Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45#/30# Dumbbell squat snatch, left arm, 9 reps
45#/30# Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Thursday's WOD

Deadlift
3-3-3-3-3

Games Competitors
Rest Day!

Wednesday's WOD

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Games Competitors:

METCON:
For time:
Row 1000m
50 KB swings (1.5 pood/1 pood)
Row 500m
35 KB swings
Row 250m
20 KB swings

CF E:
3 rounds for time of:
Run 400m
Row 500m
100 DUs

Tuesday's WOD

7 rounds for time of:
3 Front squats (185#/130#)
7 L-pull-ups

Games Competitors:

“400 for Fun”
For time:

400m run w/ 20#/14# med ball

20 Pull-ups
20 Box jumps
20 Push-ups
20 Sit-ups
20 Good-mornings (45# bar/30# bar)
20 Push press (45# bar/30# Bar)
20 KB swings (1.5 pood/1 pood)
20 DUs
20 SDHP 45#
20 Wallballs (20#/14#)

Run 200m forward
Run 200m backward

20 Pull-ups
20 Box jumps
20 Push-ups
20 Sit-ups
20 Good-mornings (45#/35#)
20 Push press (45#/35#)
20 KB swings (1.5 pood/1 pood)
20 DUs
20 SDHP 45#
20 Wallballs (20#/14#)

400m run w/ 20#/14# medball

Monday's WOD

Split Jerk 1-1-1-1-1-1-1 reps

Followed by:

METCON:
5 rounds for time of:
2 squat snatches (95#/65#)
4 OH Squats (95#/65#)
6 Lateral burpees over barbell


Games Competitors:

MEBB(L):
Back squat
3-3-3-1-1-1
3x is 80% of max
1x is 90% of max

METCON:
10 rounds for time of:
2 squat snatches (95#/65#)
4 OH Squats (95#/65#)
6 Lateral burpees over barbell

Friday

"DT'
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Games Athletes:
Deadlift
3-3-3-1-1-1

3x is 80% of max
1x is 90% of max


7 rounds for time:
10 wallballs (20/14)
10 Pullups

Thursday

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom.

The turn around at the top is immediate - no pause.

The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.

Games athletes: - REST!

Wednesday

"Randy"
75 Power snatches for time (75#/50#)



Games athletes:

METCON:
AMRAP in 20 min of:
10 Wall balls (20#/14#)
10 GHD sit-ups
10 GHD back extensions


CF E: Row – 4×5 min intervals w/3min recovery between rounds
Hold maximal distance possible on each of the 5 min rounds