100129 WOD

Hang Snatch
10,5,5,5,5

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  compare to 091105.

100128 WOD

Split Jerk

10,5,5,5,5

Rest 5 Minutes

"CF-Folsom Special"

4 Rounds for time:

300m Row
10 Burpees
10 Dumbell Cleans (25/15 lbs)
10 GHD Situps
10 Dumbell Thrusters (25/15 lbs)

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100127 WOD

Power Clean
10,5,5,5,5

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 you finish in the 30 minutes. Compare to 091104.

100126 WOD

Pistol Squats 1x20

Rest 5 Minutes

AMRAP (20Minutes)

10 Pullups
10 Thrusters (65lbs)

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100125 WOD

By special request.

"Linda" (aka 3 Bars of Death)

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

Deadlift        (1 1/2 of  Bodyweight)
Bench Press (Bodyweight)
Clean           (3/4 Bodyweight)

100122 WOD

Weighted Dips 5,3,3,3,3

Rest 5 Minutes

“ACS Special”
Do 21-18-15-12-9 reps as fast as you can of:
Push-ups
Situps
Dips
Lunges

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100121 WOD

Snatch 10,5,5,5,5

Rest 5 Minutes

"Countdown"

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

Double Unders/Tuck Jumps
Push Ups

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100120 WOD

Push Jerk  10,5,5,5,5

Rest 5 Minutes

4 rounds

15 Burpees

15 HandStand Pushups

15 Pullups

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100119 WOD

Clean  10,5,5,5,5

Rest 5 Minutes

"Rowing Helen"

500m Row

21 Swings (55lbs)

12 Pull Ups

Huge Thanks!!!

I can't thank Jene, Anne, Derek, Rene,Emily, Khol, David, and my lovely wife enough for all your help on Saturday.  It was a lot of fun!  You guys are great!!

100118 WOD

Overhead Squats

10,5,5,5,5

Rest 5 Minutes

4 Rounds
25 Box Jumps
25 Swings (1/4 bdywt)
25 Deadlifts (bdywt)

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100115 WOD

Thrusters 10,5,5,5,5,5

Rest 5 Minutes

"Yay Burpees"
100 Burpees

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100114 WOD

Push Press  10, 5,5,5,5

Rest 5 Minutes

"Rowing Nancy"

5 rounds for Time

500m Row
95 pound Overhead Squat 15 reps

Post time to comments:

Bridal Fair Tickets

I have 10 free tickets to the Bridal Fair this Saturday at the Expo Center if you or somebody you know is interested in going.  If you're going to go, I hope you will stop by our booth and say hello.

Cheers,

100113 WOD

Clean & Jerk   10,5,3,3,3

Rest 5 Minutes

"Body Weight Lynn"

Five rounds for max reps of
Push Ups
Pull Ups

Post reps for both exercises in all rounds to comments:

100112 WOD

Back Squats  10,5,5,5,5,5

Rest 5 Minutes

"Choose Your Poison"

Do either Push-Ups or Dips:

Do 1 rep the first minute

Do 2 reps the second minute

Do 3 reps the third minute

Do 4 reps the fourth minute

Cont.…Until you can’t finish the reps in a minute.

Post total number of rounds completed to comments and compare to 092109:

Warning: This workout starts out very easy and gets harder and harder.

100111 WOD

Weighted Pullups  5,5,5,5,5

Rest 5 Minutes

"Mary"
As many rounds as possible in 20 minutes of:

5 Handstand Push Ups
10 One legged squats, alternating
15 Pullups

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100108 WOD

Press  10,8,5,5,5

Rest 5 Minutes

Row 5000 meters

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100107 WOD

Deadlift  10, 8, 5,5,5

Rest 5 minutes

"Elizabeth"

21-15-9

Clean 135 pounds
Ring Dips

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100106 WOD

Front Squat  5,5,5,5

Rest 5 Minutes

"Rowing Michael"

3 rounds for time of
Row 1000 meters
50 Back Extensions
50 Sit-Ups

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100105 WOD

Power Snatch 5,3,1,1,1

Rest 5 minutes

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 pull ups
10 push ups
15 squats

Post rounds completed to comments and compare to 091113.

100104 WOD

Split Jerk 5,3,1,1,1

Rest 5 minutes

"Tabata Something Else"
[1 Interval=20 seconds work/10 seconds rest]
8 intervals of pull-ups
8 intervals of push-ups
8 intervals of sit-ups
8 intervals of squats

Post total reps from all 32 intervals to comments and compare to 091102.

100101 WOD

Let's Get 2010 off to a great start with a workout from CrossFit Folsom Lake.

4 Rounds of:

300m Row

10 Burpees

10 Dumbell Cleans (25lbs/15lbs)
10 GHD Situps
10 Dumbell Thrusters (25lb/15lbs)

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