Workouts: Week of Feb. 15th

WOD 1 – Tuesday

Overhead Squat
3-3-3-3
and then,

Three rounds for time of:
10 (5 each arm) x Kettlebell Complex, Alternating Arms
400 Meter Run
** 1 Complex =  3 x One-Arm Snatch + 1 x One-Arm Overhead Squat, Overhead Lunge Right, Overhead Lunge Left

WOD 2 – Wednesday

For time:
Run 1000 meters for time, then

5 rounds for time:
10 Pull-Ups
20 Push-Ups
30 Squats

WOD 3 – Friday

Power Cleans
3-2-1-1-1
and then,

Seven rounds for time of:
3 Cleans (85% of today’s 1-RM)
6 Squat Jumps (high)
200 Meter Run

WOD 4 – Saturday

Thrusters
Warm up to a heavy(ish) set of three and then a lighter set of five to prepare you for:

“Fran”
Rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thrusters
Pull-Ups

Workouts Week of Nov. 16

 

Mara cleans it up

Tuesday – WOD 1

Complete as many rounds as possible in 15 minutes:

65 lb Power snatch, 12 reps
10 Ring Push-ups

Those who are not comfortable performing the snatch should perform power cleans.

Wednesday – WOD 2

21-15-9 for time:

Pull ups
Push Jerks

Choose an appropriate load – preferably a weight heavier than what you use for Fran.
2, 9 rep rounds for time:

Friday – WOD 3

As many rounds as possible in 15 minutes:

15 Overhead Kbell swings
10 Burpees
5 modified muscle ups

A brief primer on modified muscle ups can be found here

Saturday – WOD 4

Crossfit Total

1 rep max of:

Deadlift – Squat – Press

Your 1 rep max in each exercise added together is your crossfit total. Note: after warming up, only 3 attempts at each lift are allowed.

Workouts for the week of 9/28/09

WOD 1 – Tuesday

4 rds. for time of:

800 m. run (twice all the way up and down Andrew’s road)
10 HandStand Push Ups
15 Burpees

WOD 2 – Wednesday

5 Rounds for time

Push Ups x 30
KB swings x 30

Make sure the kettlebell gets above the head!

1st group starts at 6am. 20 minute maximum round.

WOD 3 – Friday

“Fran”

21-15-9 reps, for time
Thruster 95 lbs
Pull-ups

WOD 4 – Saturday

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Ideally, each exercise should be fully complete before beginning the next. But of course, this can be scaled by doing 10 reps of each exercise for 10 rounds. Or any other combination. Go team!

"Girls" Week

Last week we tried to do some of the benchmark workouts so that we can see where we stand. Named after females (how much you wanna bet they had “female dogs” in mind?), these WODs are infamous among CrossFitters for their ability to kick your butt and simultaneously enable you to track your progress on the road to true fitness.

Micah selected Fran, Grace, and Cindy for our exercise pleasure, and they certainly lived up to their reputations as tough, sneaky broads with a mean sense of humor. Below are our times/rounds/weights. Andrew was out of town, and Jay joined us for a few morning sessions.

In a month or two we plan to do these three again to (hopefully) see how far we’ve come.

“Fran” – Thrusters (95 lbs Rxd) and Pull-ups, 21-15-9, for time
Abby – 9:50 (45# and blue band)
Micah – finished, nuf said (95/45# and white band?)
Mara – 7:40 (45# and blue band)
Josh – 6:52 (95# and kipping pull-ups, some incomplete range of motion)
Jay – 8:40 (45# and white band)

“Grace” – 30 Clean and Jerks (135 lbs Rxd) for time
Abby – 10:35 (50 lbs)
Micah – 11:05 (65 lbs)
Mara – 4:46 (50 lbs)
Josh – 7:05 (125 lbs)
Jay – 9:04 (45, 65, 50 lbs mixed)

“Cindy” – 5 pull-ups, 10 push-ups, 15 air squats, AMRAP
Abby – 12 rounds in 20 m 30 sec (knee pushups and assisted pullups with the blue band)
Micah – 10 rounds (a mix of reg pullups and assisted pullups with the white band)
Mara – 11 rounds (knee pushups and assisted pullups with the white band)
Josh – 16 rounds, plus 5 pull-ups

I suggest that we each leave a comment about how the workouts felt to us, which will help qualify our times so that when we look back next time, we’ll know more precisely where we stood.