Nov 30, 2011 WOD

Conditioning:

400m run

10,9,8,7,6,5,4,3,2,1 of:
situps, pullups, burpees

400m run

Nov 29, 2011 WOD

The Bear Complex


The following five movements equals one cycle.

1. power clean
2. front squat
3. push press (or jerk)
4. back squat
5. push press (or jerk)

7 cycles equals one round. The workout is 5 rounds. There is NO time component to this workout! Rest anytime you need to. The only stipulation is that during a round you may not set the bar down on the ground, other than touching it briefly at the start of each cycle. 

Start with a weight you can manage easily. You can add small increments of weight between rounds. This workout is about tenacity and guts. Grind it out. 

If you're confused, check out this video!

Post number of rounds completed and load used for final round to comments.

Nov 28, 2011 WOD

TWO rounds of the following:

Precisely 5 min rest between rounds.

300m run, 10 pushups* 10 squats
200m run, 15 pushups, 15 squats
100m run, 25 pushups, 25 squats

*all pushups hand release

Nov 26, 2011 WOD

Strength:

Front Squat 7,7,5,5,3,3

Met-con: Compare to Sept 20, 2011

300 double unders for time

11am Barbell Club


Clean Progressions & Accessory Work


Clean Pulls 4 x 3 @110% clean 1rm


Clean Pull-under, go by feel, 4 x 3 heavy


Squat Clean 5,4,3,2

Nov 25, 2011 WOD

"Pay the Piper" (wod courtesy of Atomic CrossFit) Stafford, Tx

50 Double-Unders
40 Pull-ups
30 Burpees
20 DB Squat Cleans (35)(25)
10 OH Lunges "in-place/stationary" (115)(75)
20 Box Jumps (24")(20")
30 Knees to elbow
40 Wall-ball (20)(14)
50 Power Snatches (65)(45)

Nov 23, 2011 WOD

Strength:


Standing Press 5,5,3,3,1,1

Met-con: COMPARE TO OCT 13, 2011

Escalating Intensity..revisited. 

12 min amrap

Do 1 rep of each, 2 reps of each, 3 reps of each, 4 reps of each, then 5 reps of each, then start back over at 1. 

75# hang power snatch
body row
burpee

Nov 22, 2011 WOD

COMPARE HERE

"Phyllis"

15 min amrap

5 deadlift 225/145
7 pullups 
9 box jumps 24/18
11 slamball 10

Nov 21, 2011 WOD

Skill:

Clean & Jerk progressions with light bar, training plates

Met-con:


5 rounds for time:
300m run
3 Clean & Jerk bodyweight

Compare to Nov 3, 2011

Holiday Schedule

Wednesday November 23rd, regular schedule all day. Foundations Class will be held at 7pm on this night. Barbell Club will be held at 7pm. Remember there is no CrossFit wod at 7pm.

Thursday, Nov 24th. Gym Closed in observance of Thanksgiving Day.

Friday Nov 25th. 5am, 6am, 8:30am classes cancelled. The rest of the day is a normal schedule, so the first wod is at noon!

Come on in and be ready to "Pay the Piper."

Nov 19, 2011 WOD

"Badger"

3 rounds for time:

• 95 pound Squat clean, 30 reps
• 30 Pull-ups
• Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who 

was killed in Iraq 11 December 2007. 

Nov 18, 2011 WOD

1 mile sandbag run

big dogs - 70 plus
the pack - 50-69
the porch- 30-49
pups - 10-29

Nov 17, 2011 WOD

"Cindy"

20 min amrap

5 pullups
10 pushups
15 squats

COMPARE HERE

Check out my man Tim G, snatching 200 lbs. at a body weight of 168 lbs. Tim has been doing CrossFit for about 9 months. He had never snatched before that. To put it in perspective, he's also able to run 1-1/2 miles in 9 minutes flat. Kudos to Tim on all the hard work he's put in to get where is. He will be going to BUDS soon to be a Navy Seal. Rock on Tim.

Nov 16, 2011 WOD

Skill & Strength:

1. Snatch progressions
2. Practice OHS
3. Practice snatch balance
4. Practice snatch pull under

3 x 3 Snatch - This should equate to about 80-85% 1rm

Nov 15, 2011 WOD

Strength:

5, 3, 1
Sumo Deadlift
Clean Grip DL
Snatch Grip DL

Do 5 of each at roughly 30% 1rm, then 3 of each at about 60% 1rm, and then 1 of each at 75% 1rm

Met-con:

"Karen"
150 wall balls for time

men 20# ball, 10' target
women 14# ball, 9' target

Nov 14, 2011 WOD

Skill work:

1. muscle-up practice
2. handstands

Met-con:

1. 5-4-3-2-1 MU's, HSPU's

Saturday Nov 12, 2011

"Overhead Squats Matter"

Five three minute rounds, one minute rest in between rounds.

12 Kettlebell swings 53/35
9 Hang Squat Clean 95/65
6 Hurdle Drills

remaining time max reps OHS 95/65

score the workout by the number of OHS completed.

*Thanks to Hardass Fitness, Honolulu, HI, for this wod idea

Happy Veteran's Day!

"Burpees Matter"

Five three minute rounds, one minute rest between rounds.

12- pullups
6 - KB Clean & Press 70/45 (that's 6 with each arm, 12 total)
4 - Deadlift 245#
...remaining time max burpees.

Your score is the total burpees.

*Thanks to Hardass Fitness, Honolulu, HI. for this WOD idea!

11/10/11 WOD

Met-con:

Buy-in: 200m buddy carry.

then...

One round of the following:

300m run, 10 pushups, 10 squats
200m run, 15 pushups, 15 squats
100m run, 25 pushups, 25 squats

11/9/11 WOD

Strength:

Back Squat 7,7,5,5,3,3

Met-con:

Tabata
4 min slamball
4 min thruster 45/35

this is 16 consecutive tabata intervals. (20 seconds of work, 10 seconds of rest). There is no rest between the two exercises.You will count the number of reps you are able to complete during each 20 second interval. Your overall score for the workout is the sum of the lowest intervals of each exercise.

Example: Jane's workout

slamball - 17, 17, 16, 16, 16, 16, 16, 15 
thruster - 14, 14, 13, 12, 12, 12, 12, 12

score is 15+12= 27

So it is in your interest to do two things:
1. Don't expend too much energy up front and then watch your performance drop like a rock at the end.
2. Do your very best to be consistent and hold your high output right thru to the end.

11/8/11 WOD

Met-con:

18-14-8

OH Barbell Lunge 115/75
400m run
Ring Dips

11/7/11 WOD

Strength:

Push Press, Push Jerk

50% bodyweight - 7 pp, 7 pj (unbroken reps)
75% bodyweight - 5 pp, 5 pj (unbroken)
100% bodyweight - 3 pp, 3 pj (unbroken)


Met-con:

"Annie"

50-40-30-20-10
Double Unders
Sit-ups

Saturday WOD

Compare to: HERE

Filthy Fifty

50 Box Jumps
50 Jumping Pullups
50 KB Swings 35lb
50 Walking Lunges
50 K2E
50 Push Press, 45lb
50 Back Ext
50 Wallballs
50 Burpees
50 Double Unders

11/4/11 WOD

Strength:

bodyweight overhead squats for max reps

Met-con:

DU's, MU's & Burpees

3 rounds:
50 DU's
5 MU's
10 Burpees

11/3/11 WOD

5 rounds:

300m run
3 Clean & Jerk bodyweight

11/2/11 WOD

Buy-in:
tabata intervals
2min battlin ropes
2min tire flips
2min slamball
2min hurdle drill

met-con:

8 min amrap
8t2b
8sdhp 75/55

11/1/11 WOD

"Diane"

21-15-9

225# Deadlift
HSPU

Scale load of DL, and substitue pike pushup as needed.