Wednesday, October 31st, 2012

PC WOD
For time:
Run 800 m
25 wallballs (20/14)
Run 400 m 20 push ups after every 100 m
25 wallballs (20/14)

Cashout: Face pulls x 50
Neg pull ups


Results for the day:

Tuesday, October 30, 2012

Sunday's.com
Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders

OR

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball



Results for the day

Friday, October 26, 2012

3 rounds of:
20 clean and jerks Adv:135/95
Int: 95/65
Beg:64/45
10 burpees
800 meter run

Thursday, October 25th, 2012

PC WOD

4 rounds for time
25 HR push ups
25 KB swings (1.5 pood/1 pood)
25 stiff leg deadlifts (95/65)


Or

CF.com

For time:
Row 500m
30 BW bench press
Row 1000m
20 BW bench press
Row 2000m
10 BW bench press

Wednesday, October 24, 2012

PC WOD
10-9-8-7-6-5-4-3-2-1
OH squats(95/65)
Sprint 25m
SDHP(2/1.5pd)
Bear crawl 25m

Cashout: plank 1minute x 4

Skill: rope climbs

CF.com
21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle

Tuesday, October 23, 2012

3 rounds for time of:
-10 DB Snatch + OH Lunge (R arm, L leg) (30/20lbs)
-10 DB Snatch + OH Lunge (L arm, R leg) (30/20lbs)
-20 burpee box jumps(24/20")
At
-30 double unders


Skill: kb snatch

Monday, October 22, 2012

Row interval: 4x 500m rest 1 min btw rounds

Strength: Rippetoe A

Beg strength: back squat1-1-1-1-1

PC WOD
3 squat cleans on the minute for 15 minutes.

Skill: adv: L-sits. Int: L-hangs. Beg:L- ghd leg lifts

Thursday, October 18th, 2012

PC WOD
Row 1,000m
40kb swings (1.5/1p)
100 wall ball sit ups (20/14lbs)
40kb swings (1.5/1pd)
Row 1,000m

Skill: pistols

Strength: 3 pos clean + jerk on the last rep from the floor. work up to 60%x3+1,
65%x3+1,
70%x3+1x2

Wednesday, October 17, 2012

PC WOD

10 x 50 m sprints 30 sec recovery
Then:
FOR TIME:
Complete the following:
Deadlifts (135/95)
200m Run
Box Jumps

5-run-25
10-run-20
15-run-15
20-run-10
25-run-5
20-run-10
15-run-15
10-run-20
5-run-25

OR

CrossFit.com WOD

Tuesday, October 16, 2012

15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor).

-then-

For time.

30 T2B
20 Thrusters 115/75#
Run 800m
20 Thrusters 115/75#
30 T2B

Monday, October 15, 2012

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull ups
Dips
Ball Slams(30/20)
50m waiters walk w/ ball
*Complete one walk at the end of every round.


Strength: ME handstand pushups x 5

OR

10 rounds for time:
3 power snatches (70% 1RM)
3 burpees

Saturday, October 13th, 2012

PC WOD

10 rounds for time:
3 deadlifts (225/155)
6 HSPU
9 Wallballs (20/14)

Friday, October, 12, 2012

Bridge run for time.
THEN....
Ladder up of:
Hang Power Clean # 135#/95#
Toes-2-Bar
Athletes will have 12 minutes to accumulate as many reps as possible of Hang Power Cleans and Toes-2-Bars, completing the reps in an ascending ladder format.
Ex.
1 Hang Power Clean – 1 Toes-2-Bar,
2 Hang Power Cleans – 2 Toes-2-Bar,
3 Hang Power Cleans – 3 Toes-2-Bar

An athlete’s score is the total number of reps completed within 12 minutes.

OR

CF.com

Thursday, October 11th, 2012

PC WOD

5 rounds for time:

Run 100m
10 Ground to Overhead
10 Front Squat
10 Bearhug Squat
10 Bent Row
10 Ground to Shoulder
(All exercises performed with a sandbag)

Wednesday, October 10th, 2012

PC WOD

Row 45 calories
45 DB Thrusters (35/20)
45 ring rows
45 squats
Row 45 calories

OR

PC WOD

100 squats
9 muscle ups
75 squats
15 muscle ups
50 squats
21 muscle ups

Tuesday, October 9th, 2012

PC WOD

10 rounds for time

10 HR Push ups
10 jumping lunges


Or

CF.com
3 rounds for time:
25 GHD Bench press (45/35)
25 back ext
Run 800m


Results for the day:

Monday, October 8th, 2012

PC WOD

"Brenton"

5 Rounds for time
100 ft bear crawl
100ft standing broad jump
Every 5 broad jumps do 3 burpees
(20lb vest optional)

Or

CF.com
100ft walking lunges
50 push ups
50 double unders
25 K2E
5 rope climbs
50 box jumps (24"/20")
25 OH Squats (65/45)
25 L Pull Ups
50 sit ups


Results for the day:

Saturday, October 6th, 2012

PC WOD

25 wall balls (20/14)
50m burpee broad jump
Bear crawl back
25 push ups
50m med ball catapult
OH lunges back (w ball)
25 push ups
25 wall balls (20/14)

Friday, October 5th, 2012

PC WOD

PC WOD

"Helen"
3 Rounds for time
Run 400m
21 KB Swings (1.5 pood/1 pood)


Or
CF.com

3 rounds for time
10 squat cleans (135/95)
20 box jumps (24"/20")

Thursday, October 4th, 2012

PC WOD

10-9-8-7-6-5-4-3-2-1
Burpees
1-2-3-4-5-6-7-8-9-10
Push Press
(Advanced: 135/95)
(Intermediate: 95/65)
(Beginner: 65/45)

Wednesday, October 3, 2012

PC WOD
Adv
For time:
3000m row
200 double unders
1 mile run

Intermediate
3000m row
1000 jump ropes
1 mile run

Beginner
2000m row
500 jump ropes
800 m run

Tuesday, October 2, 2012

5 rounds for time:
6 hang power cleans (80% 1RM)
9 box jumps (24"/20")
12 ball slams (30/20lbs)
50m sprint (not a jog)

Strength: 2-2-2-2-2-2-
Hi-hang cleans + 1 push
Jerk- heavy as possible.


CF.com
"Nate"
2 muscle ups
4 HSPUs
8 kb swings (2/1.5 pd)