WOD: 31 Dec, 2013

I'm sorry if I don't post a WOD, sometimes I get busy.  If you need a good workout or want to see where I get most of mine you can go to any of these sites and find a good ass kicker.  Have a Happy New Year!

https://www.crossfitmayhem.com

https://www.crossfit.com

https://www.crossfitsandiego.com

Metcon (Time)

40 C2B Pull ups (Chest to Bar)
30 HSPU (handstand push ups)
20 Snatch (155/105)
30 HSPU
40 C2B Pull ups

WOD: 30 Dec, 2013

A: For Time

10-9-8-7-6-5-4-3-2-1

- Wall balls

- Box Jumps

***60 ft Dumbbell Farmers carry between rounds(55/35)***

Christmas WOD: 22 Dec, 2013

12 Days of Christmas

- 1 Clean and Jerk (225/135)

- 2 Wall Balls

- 3 Box Jumps (36/30)

- 4 Pistols (alternate)

- 5 Toes to Bar

- 6 Burpees

- 7 KB Swings

- 8 Pull-ups

- 9 Abmat Sit-ups

- 10 Walking Lunges (alternate) 

- 11 HSPU

- 12 Dead Lifts (315/205)

**Perform the workout just like the song**

Merry Christmas!!!

WOD: 19 Dec, 2013

A: For Time 

100 Abmat Sit-ups 

10 Rounds 

- 10 Sumo Deadlift High-pull (95/65)

- 10 Push-ups

100 Abmat Situps

***25 minute cap)****

WOD: 18 Dec, 2013

A: Pause Back Squats

3-3-3-3

B: 3 RFT

- 30 Wallballs

- 10 CTB Pullups

WOD: 17 Dec, 2013

A: Back Squat

5-5-5-5-5

B: For Time

10-8-6-4-2

- Power Snatch (135/95)

- 50 Double Unders between rounds

WOD: 16 Dec, 2013

A: Weight Pull-ups

3-3-3-3-3-3-3

B: 5 RFT

- 9 Deadlifts (135/95)

- 6 Hang Cleans (135/95)

- 3 Shoulder to Overhead (135/95)

- 30 ft Front Rack Lunges (135/95)

WOD: 13 Dec, 2013

A: Snatch (touch 'n' go)

2-2-2-2-2-2

B: For Time

- 30 Back Squats (225/135)

- 30 Shoulder to Overhead (185/115)

- 30 Thrusters (135/95)

WOD: 12 Dec, 2013

A:  Shoulder Press

5-5-5-5-5

B: For time

21-15-9

- Calorie Row

- Power Clean (135/95)

WOD: 11 Dec, 2013

A: "Barbara" for time

- 20 Pull-ups

- 30 push-ups

- 40 Abmat Sit-ups

- 50 Squats

***3 Minute rest between each round***

You score is your total time if all rounds

WOD: 10 Dec, 2013

A: Back Squat

3-3-3-3-3-3-3

B: 5 Minute AMRAP

- 3 Deadlifts (275/155)

- 5 Shoulder to Overhead (115/75)

WOD: 9 Dec, 2013

3 RFT

- 15 Toes to Bar

- 15 Shoulder to Overhead (135/95)

- 15 Box Jumps (24)

- 15 Overhead Squats (135/95

WOD: 5 Dec, 2013

A: METCON for time

21-15-9

- Deadlift (225/135)

- Over the Box Jumps (24/20)

***Rx'd is no contact with the box***

B: Front Squat

5-5-5-5-5

WOD: 4 Dec, 2013

A: METCON (25 Minute time cap)

10 RFT

- 15 Wall Balls

- 3 Clean and Jerks (225/135)

***Scaled weight must be heavy.  You should not be able to touch and go the weight***

WOD: 4 Dec, 2013

A: METCON (25 Minute time cap)

10 RFT

- 15 Wall Balls

- 3 Clean and Jerks (225/135)

***Scaled weight must be heavy.  You should not be able to touch and go the weight***

WOD: 3 Dec, 2013

A: Close Grip Bench Press

3-3-3-3-3-3-3

B: 3 RFT

- 50 Double Unders

- 40 Air Squats

- 30 Pull-ups

- 20 Burpees

- 10 Hand Stand Push-ups

WOD: 2 Dec, 2013

A: For Time (30 minute time cap)

- 250m Row

- 20 Power cleans (135/95)

- 20 Toes to Bar

- 500m Row

- 15 Power cleans (135/95)

- 15 Toes to Bar

- 1000m Row

- 10 Power cleans (135/95)

- 10 Toes to Bar

WOD: 26 Nov, 2013

A: CFT Mobility Prep

- Double Unders 3 Minutes

- 20 Minute Mobility

- RDL 3x5

WOD: 25 Nov, 2013

A: EMOM 6 Minutes

Barbell Complex

- 3 Deadlifts

- 1 Hang Squat Clean

- 2 Front Squats

- 3 Push Press

***Use a weight that is difficult***

B: "JT"

21-15-9

- Handstand Push-ups 

- Ring Dips

- Push-ups 

WOD: 22 Nov, 2013

A:  20 Minute AMRAP

- 30 Double Unders

- 20 Wallballs (20/14)

- 10 Hang Cleans (115/75)

WOD: 21 Nov, 2013

A:  METCON

5 RFT (with partner)

- 500m

1:1 Ratio

B: Isabel

- 30 Snatches (135/95)

To scale use a weight that will take you no longer than 5 minutes to complete the workout.

WOD: 20 Nov, 2013

A: Crossfit Total

- 1 Rep Max Standing Press

- 1 Rep Max Back Squat

- 1 Rep Max Deadlift

3 attempts max made for each lift.  Score is the sum of total weight of each lift.  If you want to read more go to this site.

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

WOD: 19 Nov, 2013

A: Front Squat

3-3-3-3-3

B: 7 Minute AMRAP

- 5 Clean and Jerks (205/115)

- 30 Double Unders

http://www.youtube.com/watch?v=8_8NQi2Q04c

WOD: 18 Nov, 2013

A: Back Squat

5-5-5-5-5

B: For Time

21-15-9

- Thrusters (95/65)

- T2B

WOD: 14 Nov, 2013

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

WOD: 13 Nov, 2013

A: Deadlift 

3-3-3-3-3

B: For Time

100 Burpee Box Jumps (30/26)

WOD: 9 Nov, 2013

A: 

- 5 rep Squat Snatch EMOM 5 Minute

- rest 1 Minute

- 4 rep Squat Snatch EMOM 5 Minute

- rest 1 Minute

- 3 rep Squat Snatch EMOM 5 Minute

- rest 1 Minute

- 2 rep Squat Snatch EMOM 5 Minute

- rest 1 Minute

- 1 rep Squat Snatch EMOM 5 Minute

- rest 1 Minute

B: 5 minutes 

- 1RM Snatch

C: Max effort 1000m Row

WOD: 7 Nov, 2013

A: Close Grip Bench Press

10-10-10

B: 5 RFT

- 10 DB Snatch (100/75)

- 10 Box Jump (30/26)

WOD: 6 Nov, 2013

COMPETITION DAY!!!!!!!

The winner of today's competition will receive a prize!!  

A: "Jackie"

For Time:

- 1000m Row

- 50 thrusters (45 lbs)

- 30 Pull-ups 

Winner will be presented with a prize.

WOD: 5 Nov, 2013

A: EMOM 10 Minutes

- 2 reps Power Clean

B: EMOM 14 Minutes

(Alternating)

- 20 Wallballs

- 12 Hang Cleans

(Post Weight)

We will be starting a 13 week heavy lifting  program developed by Greg Everett for whoever is interested.  This will be done at the opposite time of day than the WOD.

Heavy Day 1

• Muscle Snatch - 3x3
• Mid-Hang Snatch - 70% x 2 x 5
• Power Clean + Power Jerk - 75% x 1+1 x 5
• Front Squat - 90% x 1, 75% x 2 x 3

WOD: 4 Nov, 2013

A: Skill work

- Speed through the high hang clean

WOD: 2 Nov, 2013

A: Deadlift

5-5-5-5-5

B: 10 RFT

- 10 Pull-ups

- 10 Box Jumps (24/20)

WOD: 1 Nov, 2013

A: Close Grip Bench Press

3-3-3-3-3-3

B: 3 RFT

- 20 Power Cleans (135/95)

- 20 Abmats

- 20 Push-ups 

*****Make sure that you establish a stretching routine.  Stretch every day*****

WOD: 31 Oct, 2013

A: EMOM 10 Minutes 

- 3 Squat Snatches

B: Partner WOD for Time

6 RFT

- 500m Row

- 50 Double Unders

(Rower is always occupied)

WOD: 30 Oct, 2013

A: 12 minute to find 1RM Back Squat

B: 3-3-3-3 Heavy Back Squat

C: For Time

- 100 Wallballs

- 75 Push Press (75/45)

- 50 Abmats

- 25 Muscle Ups

***20 minutes time cap***

WOD: 29 Oct, 2013

A: "DT"

Buy In: 50 Double Unders

5 RFT

- 12 Deadlifts (155/105)

- 9 Hang Cleans (155/105)

- 6 Shoulder to Overhead (155/105)

Cash Out: 50 Double Unders 

WOD: 28 Oct, 2013

A: "King Kong" (Modified)

3 RFT

- 1 Deadlift (405 lbs)

- 2 Muscle ups

- 3 Squat Cleans (225 lbs)

- 4 Hand Stand Push Ups

WOD: 27 Oct, 2013

A: For Time

24-21-18-15-12-9-6

- Front Rack Lunges (95/65)

- Push Press (95/65)

B: Skill Work

- Your choice

WOD: 25 Oct 2013

Bench Press

7x2 

AMRAP: 

12 min
5 Deadlift (225/155)
7 Burpees
9 Wall Ball (20/14)

We got our new bars!!!!!!!

WOD: 24 Oct, 2013

A: Row 1000m for time

-Rest 3 minutes-

B: Row 1000m for time

C: 7 RFT

- 7 Overhead Squats (135/95)

- 7 Toes to Bar

WOD: 23 Oct, 2013

A: "Sally up" WOD

B: 16 minutes AMRAP

- 1 minute DB Snatch alt arms(75/50)

- 1 minute Box Jump (24/20)

- 1 minute Calorie Row

- 1 minute rest

(4 Rounds)

WOD: 22 Oct, 2013

A: EMOM 10 Minutes

- Snatch Heavy x2 (touch and go)

B: For Time

10-9-8-7-6-5-4-3-2-1

- Clean and Jerk (135/95)

- 20 Abmats (in between rounds)

WOD: 21 Oct 2013

Buy-in: 800m Run

15 Muscle ups
50 Double unders
20 Thrusters (95/65)
50 Double unders
25 HSPU
50 Double unders
30 KB Swings (2/1.5)
50 Double unders
35 Box jumps
50 Double unders

Cash-out: 50 Burpees

WOD: 19 Oct, 2013

A: 2000m Row for time

B: 15 minutes mobility

C: Work up to 4RM touch and go Squat Clean

D: 5 RTF

- 20 Push-ups 

- 20 Toes to Bar

WOD: 17 Oct, 2013

A: For Time

15-12-9-6-3

- Deadlifts (225/155)

- HSPU

B: Back Squat 3-3-3-3-3-3

C: Weighted Lunges 10-10-10

WOD: 15 Oct, 2013

A: 15 minutes to work up to Heavy 3 rep max Power Snatch.

B: 15 minutes to work up to Heavy 3 rep max Squat Snatch.

C: For Time

10-9-8-7-6-5-4-3-2-1

Power Snatches (115/75)

- 10 Pistols (5 each leg)

- 30 Double Unders

***10 Pistols and 30 DUs after every rounds of Snatches.

WOD: 14 Oct, 2013

A: Front Squat 3-3-3-3-3

B: Weighted Lunges 10x3

C: 2 RFT

- 25 Wallballs

- 25 Power Cleans (95/65)

- 25 Burpees

- 25 Double Unders

***Rest 5 minutes between rounds***

WOD: 13 Oct, 2013

A: Heavy "DT" Partner Modified

5 RFT (each alternating)

- 12 Deadlifts (185/105)

- 9 Hang Cleans (185/105)

- 6 Shoulder to Overhead (185/105)

B: EMOM 10 Minutes

- 3 Weighted Pull-ups

C: EMOM 10 Minutes

- 10 Ring Dips

WOD: 12 Oct, 2013

A: 5 RFT

- 10 Deadlifts (275/185)

- 20 push-ups

- 40 Double Unders

Rest

B: 600m Row fot Time

WOD: 11 Oct, 2013

A: 5 Minute AMRAP

- 7 Thrusters (95/65)

- 7 Burpees

Rest 2 Minutes

5 Minute AMRAP

- 7 Thrusters (95/65)

- 7 Burpees

B: 1RM Front Squat

WOD: 10 Oct, 2013

A: Heavy Jerks 3-3-3-3-3-3-3

B: For Time

- 200m Run

- 20 Power Snatches (135/95)

- 200m Run

- 20 Clean and Jerks (135/95)

- 200m Run

- 20 Muscle Ups

- 200m Run

WOD: 9 Oct, 2013

A:  Deadlift:  5-5-5-5-5

B:  5 RFT

- 10 Power Cleans (135/95)

- 15 Toes To Bar

- 20 Box Jump (24-20)

WOD: 8 Oct, 2013

A: For Time

-Paralellette HSPU

10-9-8-7-6-5-4-3-2-1

- Squat Cleans

10-9-8-7-6-5-4-3-2-1

Rest

B: Annie

50-40-30-20-10

- Abmat

-DUs

WOD: 7 Oct, 2013

A:  10 minutes – on the minute

- 5 Squat clean thruster (135/95)

—- Rest 5 min —-

B:  3 Rounds

- 30 Hang squat snatch (75/45)
- 30 Wall ball (20/14)

—- Rest 3 min —-

C:  5 Rounds

- 300m Row
- 50 Double unders

WOD: 3 Oct, 2013

A: For time:

- 100 Tabata Squats (20 sec go, 10 rest)

- 40 DB Push Press (75/50)

- 25 Abmat Sit-ups

- 30 DB Push Press (75/50)

- 25 Abmat Sit-ups

- 20 DB Push Press (75/50)

- 25 Abmat Sit-ups

- 10 DB Push Press (75/50)

- 25 Abmat Sit-ups

WOD: 2 Oct, 2013

A:  AMRAP in 10 Minutes

- 3 Power Cleans (185/135)

- 1 Bar Muscle Up ( increase by 1 every round)

B: 500m Row for Time

No rest

C: 100 Double Unders for time

WOD: 1 Oct, 2013

A: Back Squat 3-3-3-3-3-3-3

B: Death by Snatches (95/65)

- 1 snatch every minute on the minute increasing by 1 snatch every minute until failure.

WOD: 30 Sept 13

Partner WOD for time:

100 of each

- Air Squats

- KB Swings (1Pd)

- Wall Ball Cleans (over the shoulder)

75 of each

- Sit-ups

- KB Cleans (1 Pd in each hand)

50 of each

- Push-ups

- KB Snatch (1Pd)

- KB Front Squats

25 of

- 100 yds Farmer Carry (1Pd each hand)

WOD: 28 Sept, 2013

A:  1RM Front Squat

B:  2 RFT of

 

5 Rounds of,

    -5 HSPU

    -10 Pistols

    -15 pull-ups

Then,

    -10 Clean and Jerk (135/95)

WOD: 26 Sept, 2013

A:  EMOM Close Grip Bench Press

   - 10 minutes 2 reps

B:  3RM OHS (3 rep max overhead squat)

C: 10 RFT

  - 10 Wall balls

  - 10 Pull-ups

Special MOPP WOD:

MOPP Level 1:  3 RFT

- 400m Run

- 20 Dips

MOPP Level 2:  3 RFT

- 20 Back Squat (135/95)

- 20 Push ups

MOPP Level 3:  3 RFT

- 10 Hang Cleans (135/95)

- 10 Bar Facing Burpees

MOPP Level 4: 

- 25 Man Makers (45/25)

WOD: 25 Sep, 2013

A: Front Squat 6x3 @ 90%

B: 3 RTF

- 400m Run

- 21 Deadlifts (225/135)

WOD: 18 Sept 2013

A:  5x10 or 10x5 HSPU (30 second rest between sets)

B: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

    - Thrusters (75/45)

    - Box Jumps

WOD: 17 Sept 2013

Power Clean

1-1-1-1-1-1-1

Metcon (Time)

5 Rounds

400m Run

25 Shoulder to Overhead (135/95)

WOD: 16 Sept 2013

Team WOD for time

A:  400m run with wallball

     20 wallballs (10ft)

     

B:  400m DB farmer carry (50/30)

     20 DB push press

   

C:  400m sprint

     20 wall walks

     

WOD: 15 Sept 2013

A: For time;

     25, 20, 15, 10, 5

     - Thrusters (95/65)

     50, 40, 30, 20, 10

     - Double Unders

***Alternate thruster and DU's

B: Snatch Deadlift

     3x5 @ 125%

WOD: 14 Sept 2013

A: Back Squat

    Use 90% 1RM  (so 65% of 90% 1RM)

    5x65%

    5x75%

    5x85%

    5x90%

    5x95%...  Until failure

B: Snatch find 1RM

C: 5 RFT

    10 - Hang Clean (205/105)

    50 - Double Unders

WOD: 13 Sept 2013

A: Find 1RM Power Clean

B: 5x5 Front Squat at 58%

    (Pause at bottom for 3 seconds)

C: 3 RFT

10- DB Squat Clean (50/30)

10- DB Shoulder to Overhead (50/30)

10- Toes To Bar

***don't forget to post you weight and time

WOD: September 5, 2013

WOD:

10-9-8-7-6-5-4-3-2-1

Push Press (135/95)

1-2-3-4-5-6-7-8-9-10

Box Jump (24/20)

Strength:

Shoulder Press (strict)

5-5-5-5-5 heavy as you can

WOD: July 9, 2012

WOD:  "Nutts" 

10 Handstand push ups

15 deadlifts (250/170)

25 box jumps (30/26)

50 pulls ups

100 wallballs (20/14)

200 double unders

400m run with plate

***ironworks gym at 1300

WOD: July 8, 2013

Smolov: (weightsXrepsXsets).       (70%+10%)x9x4

WOD: 15 Mins AMRAP: 

Run 400 m

21 Push press (65/45)

12 Pull ups 

WOD: July 6, 2013

Smolov:  (weightXrepsXsets)

85%+7%x10x3

***0800 at the iron works gym***

WOD: July 5, 2013

Smolov:  (weightXrepsXsets)

80%+7%x5x7

Strength:  

DB Bench Press 8x3

Weighted pull-ups 10x3

***Workout will be at 1300 at the Airframes hanger***

SMOLOV DAY 6

(VIDEO ONLY AVALIABLE ON COMPUTER)

BIERLEY/GARZA/HUNT: 175

CAMPANELLO: 190

SEIP: 240

WOD: July 3, 2013

Smolov: 75%+7%x7x5

WOD: 5 RFT:

15 Hang cleans (95/65)

15 Walking lunges with bar in front rack

15 Burpees

WOD: July 2, 2013

WOD: Modified "Filthy Fifty" 

50 Box jumps

50 Jumping pull ups

50 DB snatches (50/30)

50 Walking lunges

50 Knees to elbows

50 Push Press (45/35)

50 Ab mat sit ups

50 Goblet Squat (50/30)

50 Burpees

50 Double Unders or 150 single unders 

                        Julie Foucher

Look at the gash!!  Nice hemostasis.

WOD: July 1st, 2013

Smolov: 70%+7%x9x4

WOD:  Death by burpees

1 burpee every min on the min increasing by one burpee every min

SMOLOV DAY 4

Making the Iwakuni Approach

Iwakuni Approach, Page 11

WOD: JUNE 29, 2013

Smolov:  (weightXrepsXsets)

85%x10x3

WOD:

3 RFT:

-15 hang cleans (135/95)

-15 burpees

We will be doing this at ironworks at 0830 at he HITT center.  Come join in!!

WOD: JUNE 28, 2013

Smolov: (weightXrepsXsets)

80%x5x7

WOD:    "Omar"

10 thrusters (95/65)

15 bar facing burpees

20 thrusters

25 bar facing burpees

30 thrusters

35 bar facing burpees

  

 



WOD: JUNE 27, 2013

Angie:

-100 pull-ups

-100 push-ups

-100 abmat sit-ups

-100 squats

***must complete assigned exercise before moving on to the next one***

We will do this at the ironworks gym.

WOD: JUNE 26, 2013

Smolov:

(weightXrepsXsets)

75%x7x5

2 RFT

-500m row

-25 burpees