Saturday, March 31, 2012

WOD: 9 Basic Movements

For Time:
50 Back Squat
40 Front Squat
30 Overhead Squat
30 Shoulder Press
40 Push Press
50 Push Jerk
50 Dead Lift
40 Sumo Dead Lift High-Pull
30 Hang Squat Clean
m 75# / w 45#

* Post time to comments

Friday, March 30, 2012

WOD: "Mary"

Complete as many rounds as possible in 20 minutes of:
5 Hand-stand Push-ups
10 Single-leg Squats
15 Pull-ups

* Post rounds and reps completed to comments.

Thursday, March 29, 2012

WOD: Thrusters & Run

5 Rounds for Time of:
12 Thrusters, m135# / w95#
Run 400 meters

* Post time to comments.

Wednesday, March 28, 2012

WOD: Snatch Balance, Air Squats & Double Unders

Complete as many rounds as possible in 20 minutes of:
5 Snatch Balance, m75# / w45#
15 Air Squats
25 Double Unders


Snatch Balance Demo, courtesy CF

* Post rounds and reps completed to comments.

Tuesday, March 27, 2012

WOD: Run & Atomic Sit-ups

For Time:
Run or Row 800 meters
25 Atomic Sit-up
Run or Row 800 meters
25 Bar of Life  Demo Video, courtesy CF Football

* Post time to comments.

Monday, March 26, 2012

WOD: The Bear


7 sets of the following sequence for 5 rounds:
Power Clean (from the floor)
Front Squat
Push Press
Back Squat
Push Press



Start light and increase your weight (load) each of the 5 rounds.
No setting the bar down during a set, not even to re-grip.
You cannot receive the clean in a squat and go directly to the thruster. Stand first.
You cannot go directly to the push press from the back squat. Stand first.

Bear Complex Demo, courtesy CF

* Post 5th round load to comments.




Saturday, March 24, 2012

WOD: Power Cleans, Box Jumps & KB Swings

For Time:

30 Hang Power Cleans, m135# / w95#
40 Burpee Box Jumps
50 Kettle Bell Swings, m53# / w35#
60 Over Head Walking Lunges,  m45# / w25#


* Post time to comments.

Friday, March 23, 2012

WOD: Run

10 Rounds For Time:
Run 1 lap (140 meters)
10 Burpees
Rest 30 seconds

Burpee Demo , courtesy CF
Why Pose Run? , courtesy CF

* Post time to comments.

Thursday, March 22, 2012

Benchmark WOD: "Diane"

21-15-9 reps, for time of:
Deadlifts, m225# / w135#
Handstand push-ups

Understanding the Deadlift, courtesy CF
HSPU Efficiency tips, courtesy CF

* Post time to comments.

Wednesday, March 21, 2012

WOD: Thrusters, Double-unders, Pull-ups

For Time:
150 Thrusters, m45# / w30#
90 Double-unders
60 Pull-ups


* Post time to comments

Tuesday, March 20, 2012

WOD: Snatch & Double-unders

For time:
40 Hang muscle snatch, m75#/w45#
40 Double-unders
30 Hang power snatch, m75#/w45#
30 Double-unders
20 Hang snatch, m75#/w45#
20 Double-unders
10 Snatch, m75#/w45#
10 Double-unders

Video:  Efficiency tips:  The Snatch from the CrossFit Journal
Video:  Teaching the Snatch with Josh Everett

* Post time to comments.

Monday, March 19, 2012

WOD: Push-ups & Pull-ups

5 Rounds For Max Reps of:
Push-ups
Pull-ups
*Rest 2 minutes between rounds


Video - Understanding the kipping pull up by Coach Glassman

*Post total number of reps for both exercises in all rounds to comments!



Saturday, March 17, 2012

Hero WOD: "Daniel"

For Time:
50 Pull-ups
Run 400 meters
21 Thrusters, m95#/w65#
Run 800 meters
21 Thrusters, m95#/w65#
Run 400 meters
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

*  Work as hard as you can for the entire workout. When you finish, ask yourself: Could I have worked harder?  Giving 99% effort to your workout is great but it doesn't compare to giving 100%.  The gold standard is 100% effort every workout. Don't settle for anything less!

Post time to comments.

Friday, March 16, 2012

WOD: "Grace"

30 Reps for time of:
Clean and Jerk, m135# / w75#

* CrossFit WOD demo

**  Work as hard as you can for the entire workout. When you finish, ask yourself: Could I have worked harder?  Giving 95% or even 99% effort to your workout is great but it doesn't compare to giving 100%.  The gold standard is 100% effort every workout. Don't settle for anything less!

* Post time to comments and on the top 5 list depending on your time.

Thursday, March 15, 2012

WOD: Row, Run, JumpRope

Complete the following for time:
Row 1000 meters
Run 1600 meters
200 Double-unders (1000 singles) (demo video)


*  Work has hard as you can for the entire workout. When you finish, ask yourself: Could I have worked harder?  Giving 95% or even 99% effort to your workout is great but it doesn't compare to giving 100%.  The gold standard is 100% effort every workout. Don't settle for anything less!

* Post time to comments.

Wednesday, March 14, 2012

WOD: Box Jump, Push Press & Toes-to-Bar

Complete as many rounds as possible in 18 minutes of:
15 Box Jumps, m24" / w18" (demo video)
12 Push Press, m115# / w75# (demo video)
9 Toes-to-bar (demo video)

* WOD demo video
* Rounds to beat - 14

*  Work has hard as you can for the entire workout. When you finish, ask yourself this question:  Could I have worked harder?  Giving 95% or even 99% effort to your workout is great but it doesn't compare to giving 100%.  The gold standard is 100% effort every workout. Don't settle for anything less!

* Post rounds to comments.

Tuesday, March 13, 2012

WOD: Hang Cleans & Burpees

7 Rounds for time of:
7 Hang Cleans, m135# / w95# (demo video)
7 Bar Facing Burpees (demo video)

* Work has hard as you can for the entire workout. When you finish, ask yourself this question:  Could I have worked harder?  Giving 95% or even 99% effort to your workout is great but it doesn't compare to giving 100%.  The gold standard is 100% effort every workout. Don't settle for anything less!

* Post time to comment.


Monday, March 12, 2012

WOD: Run & Double-unders

For Time:
Run 1600 meters
50 Double-unders
Run 1200 meters
50 Double-unders
Run 800 meters
50 Double-unders
Run 400 meters
50 Double-unders

* Scale double-unders by doing 3 single-unders for each double-under.
You can also scale double-unders by counting a double-under attempt.

* Work has hard as you can for the entire workout. When you finish, ask yourself this question:  Did I give 100%, could I have worked harder?  Giving 95% or even 99% effort to your workout is great but it doesn't compare to giving 100%.  The gold standard is 100% effort every workout, nothing less.

* Post time to comments!

Saturday, March 10, 2012

WOD: Back Squat, Toes-to-Bar, KB Swings, Push-ups

For time:
20 Body Weight Back Squats
40 Toes-to-Bar
60 Kettle Bell Swings, m70# / w53#
80 Push-ups

* Post time to comments.

Friday, March 9, 2012

WOD: "Mary"

Complete as many rounds as possible in 20 minutes of:

5 Handstand push-ups
10 Single leg squats - Demo Video
15 Pull-ups

* Post rounds completed to comments.

Thursday, March 8, 2012

WOD: Deadlifts & Double-unders

5 Rounds for time of:
5 Deadlifts, m245# / w135#
50 Double-unders

* Post time to comments.

Wednesday, March 7, 2012

WOD: Run, Sit ups & HSPU

3 Rounds for time:
Run 400 meters
12 Atomic Sit-ups, m45# / w25#
21 Handstand push ups (Demo video - courtesy CF)
  

* Post time to comments

Tuesday, March 6, 2012

WOD: "Helen"

WOD demo video - courtesy CrossFit

3 Rounds for time of:
Run 400 meters
21 Kettle Bell Swings, m53#/w35#
12 Pull-ups




* Post time to comments.

Monday, March 5, 2012

WOD: Back, Front & Overhead Squats

For time:

Complete the following without releasing the bar.
You can rest with the bar in the high-hang, back squat, front squat or overhead position.
30 Back Squats
30 Front Squats
30 Overhead Squats
m95# / w65#

* Post time and releases of the bar to comments.

Saturday, March 3, 2012

WOD: Skiatook Lake Dam Run


Ascend the hill the following ways for time:

1. Run forward
2. Run backward
3. Walking Lunge
4. Bear Crawl
5. Burpee Broad Jump

* Post time to comments.


Friday, March 2, 2012

WOD: Push-ups & Double Unders

Tabata Push-ups.
Complete the max number of consecutive Double-unders or Single-unders as possible in 10 minutes.


* Post max reps completed to comments.

** Schedule for Saturday WOD:
9:15 - caravan to the Skiatook Lake Dam
10:00 - stretch
10:15 - Go!!!
11:15 - Lunch at Mac's Barbeque
BRING A FRIEND!

Thursday, March 1, 2012

WOD: Thrusters & Pull-ups

21-15-9 for time of:
Thrusters, m95# / w65# - Demo Video (Courtesy CrossFit)
Pull-ups

Ode to Fran - from CrossFit Main Site
* Post time to comments.
** Sat, March 3 - Hill WOD at Skiatook Lake.