101230 WOD

"Barbara"

Five Rounds Of:

20 Pullups

30 Pushups

40 Situps

50 Squats

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101229 WOD

"Big Fun"

AMRAP (30min)

100m Run

20 Thrusters (20/10lbs)

20 Flutterkicks

20 Dumbell Split Clean (20/10lbs)

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101228 WOD

Max Minute

Situps

Rest 5 Minutes

"$5.99"

Five Rounds Of:

9 HSP

9 Pullups

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101227 WOD

1-Leg Squats (Dumbells)

10,2,2,2

Rest 5 Minutes

"Arms on Fire"

10-9-8-7-6-5-4-3-2-1

Pullups

Pushups

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101223 WOD

"Becca"

AMRAP (30min)

10 Double Unders/Tuck Jumps

20 Lunge Steps
30 Situps

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101222 WOD

Max Min

Squats

Rest 5 Minutes

"Bodyweight Lynn"

5 Rounds Of:

Max Reps Pushups

Max Reps Pullups

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101221 WOD

Max Min

Dips

Rest 5 Minutes

"E-Mommie Special"

5 Rounds Of:

400m Run

25 Burpees

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101220 WOD

Max Min Pullups

Rest 5 Minutes

"Fabulous 50"

3 Rounds Of:

50 Pushups

50 Situps

50 Squats

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Toys For Tots Fundraiser Today at 11:00!!

 ...For New Folks

"On-Ramp" WOD
200m run/walk
15-12-9
Squats/Pushups/Pullups
200m run/walk

....CrossFitters
12 Days of Xmas-WOD
Round 1 - Begin with 12 Sit-ups. Round 2 - Begin with 12 Sit-ups and add 11 pull-ups. Round 3 - Begin with 12 sit-ups, 11 pull-ups and add 10 wall balls. Continue on until the last round is complete finishing off the Twelve Days of Christmas with a 1k run.

For Time:
12 ABMAT Sit-ups
11 Pull-ups
10 Wall Balls 20 lbs
9 Kettlebell Swings 55 lbs
8 Box Jump - 20 in.s
7 Burpees
6 Inverted Burpees
5 Squat Cleans 115 lbs
4 Push Presses 115 lbs
3 Front Squats 115 lbs
2 Ground to Overheads 115 lbs
1 1 km Run

101217 WOD

"The Fab 40"

AMRAP (30min)

40 Flutterkicks

40 Dips

40 Squat Thrusts

 

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101216 WOD

CrossFit League Night

2 Min Box Jump Total

(24/20)

Rest 5 Minutes

CrossFit TOTAL

1 Rep Max of:Back squat
Shoulder Press
Deadlift

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101215 WOD

Deadlift

10,5,5,5

Rest 5 Minutes

"Fran"
21-15-9
Thrusters (95)
Pullups

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101214 WOD

Press

10,5,5,5,

Rest 5 Minutes

"Elizabeth"
21-15-9
Cleans (135)
Ring Dips

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101213 WOD

Back Squat

10,5,5,5

Rest 5 Minutes

"Jene"

AMRAP (20min)
10 Dips
20 Flutterkicks
30 Squat Jumps

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101210 WOD

Max Minute Burpees

Rest 5 Minutes

"Diane"

21-15-9

Deadlifts (225)

HSP

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101209 WOD

Max Minute Pushups

Rest 5 Minutes

"Run Away"

4 Rounds Of:

5 minute Run

3 minute Recovery

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101208 WOD

Power Snatch
10,2,2,2

Rest 5 Minutes

"Perfect 10"

10 Rounds of:
10 Squats
10 Situps
10 Pushups
10 Situps

Post time to comments and compare with 100624.

101207 WOD

Weighted Dips

10,1,1,1

Rest 5 Minutes

"DT"

 

5 Rounds of:

12 Deadlifts (155)

9 Pwr Cleans (155)

6 Push Press (155)

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101206 WOD

"Death by 7s"


Seven Rounds of:

7 Power Cleans (135/95)

7 Dumbell Thrusters (40 dbls)

7 Situps

7 Broad Jump Burpees

7 Dips

7 Pullups

7 Pushups

Post Time to Comments and Compare to 100727.

101203 WOD

Press

10,3,3,3

Rest 5 Minutes

"Legs On Fire"
4 Rounds Of:
25 Lunge Steps (45lb Bar)
50 Squats (45 lb Bar)

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101202 WOD

"Linda"

a.k.a 3 Bars of Death

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 BW)
Bench (1.0 BW)
Cleans (.75 BW)

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101201 WOD

Push Jerk

10,3,3,3

Rest 5 Minutes

"Bodyweight Fran"
21-15-9
Pullups
Broadjump Burpees

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101130 WOD

Power Clean

10,1,1,1

Rest 5 Minutes

"Shoulders Boulders"

5 Rounds Of:

10 Ring Dips
10 Pushups
10 Handstand Pushups

10 Pullups

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101129 WOD

OHS

10,3,2,1

Rest 5 Minutes

"Snatch Happy"
Five Rounds Of:
15 Pwr Snatches(95)
400m Run

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Post Thanksgiving WOD

Run,Walk, Bike, and/or Swim (40 minutes)

Thanksgiving WOD

"Give Thanks"
AMRAP (12 Hrs)
Eat Turkey
Eat Pie
Take Nap

Post Rounds to Comments:

101124 WOD

Weighted Pullups

10,2,2,2

Rest 5 Minutes

"Old McDonald"
800m Farmers Walk (.5/.3 BW)

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101123 WOD

Max Minute

Pushups

Rest 5 Minutes

Mustang

AMRAP (30 min)

100m Run
10 Swings (35/20)
10 1-Arm Cleans (35/20)
10 Jerks (35/20 dbls)

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101122 WOD

Snatch

10,3,3,3,

Rest 5 Minutes

"Nancy"
5 Rounds Of:
400m Run
15 OHS (95lbs)

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101119 WOD

Split Jerk

10,2,2,2

Rest 5 Minutes

Hi-Di-HO
4 Rounds Of:
30 SHDL (75)
Rest 2 minutes between rounds:

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101118 WOD

Max Min Squats

Rest 5 minutes

"Micheal"

3 Rounds Of:

800m run
50 Back Extensions
50 Situps

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101117 WOD

Front Squats

10,2,2,2

Rest 5 Minutes

"Lynn"

5 Rounds Of:

Max Reps Bench Press (Bodyweight)

Max Reps Pullups

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101116 WOD

One Legged Squat

10,3,3,3


Rest 5 Minutes

"Cindy w/ Baggage"
4 Rounds of:


5 Pullups
10 Pushups
15 Squats
5 Deadlifts(135/95)
5 Hang Cleans(135/95)
5 Front Squats(135/95)
5 Power Jerks(135/95)
5 Pullups
10 Pushups
15 Squats

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101115 WOD

Push Press

10,2,2,2

Rest 5 Minutes

"Falcon"
5 Rounds Of:
16 Lunge Steps (45lbs. overhead)
21 Burpees

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Open Gym WOD

"ACS Special"
21-18-15-12-9


Push Ups
Sit Ups
Dips
Lunge Steps

101112 WOD

Max Min Situps

Rest 5 Minutes

"AWalk in the Park"
AMRAP (20min)

10 Swings (35)
50ft Lunges (35dbls)
10 1-Arm Snatches (35)

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101111 WOD

Bench Press

10,2,2,2

Rest 5 Minutes

"Bouncing Burpees"

100 Box Jump Burpees

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101110 WOD

RDL

10,2,2,2

Rest 5 Minutes

"Jayce Special"

25-20-15-10-15-20-25
Squats
Pushups

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101109 WOD

Cleans

10,3,3,3

Rest 5 Minutes

"Bogota"

AMRAP (20 Min)
5 Pullups
5 dips
15 Situps
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101108 WOD

Max Min Dips

Rest 5 Minutes

"Fight Gone Bad"

Three rounds of:

Thrusters, 20lbs Dumbells (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On a call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments and compare to 100826.

101105 WOD

Front Squat

10,3,3,3

Rest 5 Minutes

"CF-Roseville"

21-15-9 (400m Run between Sets)

HSP

Pullups

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101104 WOD

Weighted Dips

10,2,2,2

Rest 5 Minutes

"Scot Land"
AMRAP (20 min)
12 Pwr Snatch (65)
10 Swings (35)

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101103 WOD

Max Rep Minute

Burpees

Rest 5 Minutes

"Wednesday Workout"

1 round per minute/ 30 minutes total ie. 30 rounds total

Start the first round doing 5 reps of each and then add or subtract reps to each exercise as desired.

•Squats

•Push-Ups

•Sit-ups

Post to the comments how many total Squats, Push-Ups, and Situps and Compare to 100721.

101102 WOD

"Angie"

100 Pullups

100 Pushups

100 Situps
100 Squats
You must finish all 100 reps of each exercise before moving on to the next exercise.

Post time to comments and compare to 100617.

101101 WOD

Push Press

10,2,2,2

Rest 5 Minutes

"Helen"

3 Rounds Of:

400m Run

21 Swings (55lbs)

12 Pullups
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101029 WOD

"Hard Charger"

50 Burpees  100m Run

40 Burpees  200m Run

30 Burpees  300m Run

20 Burpees  400m Run

10 Burpees  500m Run

Post time to Comments:

101028 WOD

Deadlift

10,3,3,3

Rest 5 Minutes

"Shoulders on Fire"
10 Rounds Of:
10 Pullups
10 Ring Dips

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101027 WOD

Back Squat

10,2,2,2

Rest 5 Minutes

"Hang On"

AMRAP (20 Min)

10 Pullups

10 Thrusters (45)

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101026 WOD

"McGhee"

AMRAP (30 Minutes)

5 Deadlifts (275)

13 Pushups

9 Box Jumps

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101025 WOD

Max Min

Box Jumps

Rest 5 Minutes

"Isabel"
30 Snatches (135/95)

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Monday's Morning Workout!!

We are going to have a great workout!!! 

Be ready because we are going to be doing a team workout which includes some:

running,

jumping,

pushing,

and pulling. 

See you there!

101022 WOD

Power Snatch

10,3,3,3

Rest 5 Minutes

"Seppuku"

10 Rounds Of:

10 L-pullups

10 Pushups

10 Knees to Elbows

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