Thursday Madness
Thursday, July 29 2010

Strength: Floor Press 5/5/5/5/5

WOD: (CFOW)

As many rounds as possible in 12 minutes of:

  • 3 handstand push-ups (scale to seated press or box supported as needed)
  • 6 push-ups
  • 9 broad jumps

 

Post results to comments.

 
Ask and ye shall receive...
Wednesday, July 28 2010

After overwhelming requests, Nasty Girls will be repeated today.  We have something for those who did Nasty Girls yesterday.

Strength: Dot drills

WOD:

"Nasty Girls" (modified)

3 rounds for time of:
50 Squats
21 Pull ups and 21 dips subbed for 7 Muscle-ups
135 lb Hang power cleans, 10 reps

 

Post results to comments.

 
Nasty Girls
Tuesday, July 27 2010

Strength: Dot drills and 5-3-1 turkish get ups

WOD:

"Nasty Girls" (modified)

3 rounds for time of:
50 Squats
21 Pull ups and 21 dips subbed for 7 Muscle-ups
135 lb Hang power cleans, 10 reps

 

Post results to comments.

The Original Nasty Girls!

 

 
Unknown
Monday, July 26 2010

Coaches choice today...

 
Friday Fun
Friday, July 23 2010

Speed and Agility work: Ladder work, Dot drill, and resistance sprints

WOD:

"Annie"

50-40-30-20-10 reps of:
Double Unders
Sit Ups

Post results to comments.

 
Thursday O-Club
Thursday, July 22 2010

Burgener Warm Up x3

Muscle Snatch 3x3
Snatch Balance 3x3
Pressing Snatch Balance 3x3

THEN:

3 rounds of:

20 Ring Rows unbroken
15 Wall Balls unbroken

Take as much time as needed between rounds to ensure reps are UNBROKEN!

 
Cleanliness is next to godliness
Wednesday, July 21 2010

Strength: You have 15 min to find your 1RM for Power Clean

WOD: (modified CFFB)

Complete as many rounds as possible in 12 minutes:

2 Power Cleans  @ 80% of 1 RM (barbells and dumbbells are acceptable)
2 Rounds of 3 Pull Ups, 5 Push Ups, 7 Air Squats

Post results and total rounds to comments.

CrossFit makes Forbes blog.  Check it out!

 
Some O-Lifting love on Tuesday
Tuesday, July 20 2010

Strength:

1 Snatch Balance + 2 Overhead Squat: 80%-90%-100% of Snatch 1RM x 3
Snatch High-Pull: 90%-100%-110% of Snatch 1RM x 3
*** IF YOUR OVERHEAD SQUAT IS DEFICIENT IN ANY WAY, THEN NO SNATCH FOR YOU.  BE SMART, AND REALIZE YOU NEED TO FIRST LEARN TO OVERHEAD SQUAT PROPERLY.  SPEND THE DESIGNATED TIME TO IMPROVE YOUR OHS!

WOD:

3 Rounds:
20 Kettlebell Swings- Russian Style (unbroken) + 20 Burpees (unbroken).
Take as much time in between Sets but each Round must be UNBROKEN or you MUST start over.

 
"Affiliate Cup Event 3"
Monday, July 19 2010

Teams of 4 complete the following:Two rounds for time of:

"Affiliate Cup Event 3" (modified)

Run 300 meters
15 jumps over 24” box
15 dumbbell squat cleans (45/25 lb.)
30 double-unders
15 push-ups (hand must release from floor)
30 Sit-ups
30 yard lunge

Post teams and results to comments.

 
O-Lifting Saturday
Saturday, July 17 2010

Strength:

Push Jerk: Take 10-12 Reps to Find Max for the Day
Romanian Deadlift: 3x5 Go Lighter than you think

WOD:

5 rounds for time:
10 Barbell or Dumbbell Floor Press: Use Heavy Weight where you ideally will have to break the sets of 10 into 2 sets of 5
10 High Box Jumps: Use Very High Box Height where you ideally will have to break the sets of 10 into singles

Post results to comments.

 
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