100226 WOD

Weight Pullups

10,3,1,1,1

Rest 5 Minutes

"Linda for Chicken Legs"

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

Back Squats x 1.0 bodyweight

Push Press    x .75 bodyweight

Dead Lift     x  1.3 bodyweight

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100225 WOD

Press

10,5,1,1,1

Rest 5 Minutes

"Rowing Nancy"

5 rounds of:

500m Row
15 Overhead Squats (95lbs)

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100224 WOD

Deadlift
10,5,1,1,1

Rest 5 Minutes

"Mary"
AMRAP (20 min)
5   Handstand Pushups
10 1-Legged Squats
15 Pullups

Post rounds completed and compare to 100111.

100223 WOD

Front Squats

10,5,1,1,1

Rest 5 Minutes

3 rounds for time of:

Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Post time to comments.

100222 WOD

Bench Press

10,5,5,5

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

Post time to comments:

Open Gym Update

• Another Saturday, another PR.  David set a PR in the Squat.

• Chris joined us and  did his very first CrossFit workout, surviving the Filthy 50.

• Roger set a PR for a 1000m Row at the Indoor Rowing Championshops with a time 3:24

100219 WOD

"Filthy 50"

50 Box Jumps

50 Jumping Pullups

50 Swings (35lb)

50 Lunges

50 Knee to Elbows

50 Push Press

50 Back Ext

50 Wall Balls (20lb)

50 Burpees

50 Double Unders

Post Time to Comments and Compare to 091120. 

100218 WOD

Power Cleans

10, 3,3,3

Rest 5 Minutes

"Erin"

5 rounds of:
15 Dumbell Split Cleans (40lb)
21 Pullups

Post time to Comments and compare to 091211.

100217 WOD

Weighted Dips

10,5,1,1,1

Rest 5 Minutes

"Isabel"
30 - Snatches (135lb/95lbs)

Post Time to Comments and Compare to 091118.

100216 WOD

Snatch

10,3,3,3

Rest 5 Minutes

7 Rounds

10 SHDL (95lbs)

10 Ring Dips

Post Time to Comments and Compare to 091116.

100215 WOD

Power Jerk

10,5,3,3,3

Rest 5 Minutes

"Dave Special"

10-9-8-7-6-5-4-3-2-1
Pwr Clean (135lb)
Between rounds row 250m

Post Time to Comments

Open Gym News

Kudos to Jerel.  He got a PR in the deadlift adding 50lbs to his previous 1 rep max today durning our open gym.!

100212 WOD

Cleans

10,5,3,3,3

Rest 5 Minutes

"Row,Row,Row"

3 Rounds of:
Row (5 minutes)

Post Distance for each round to comments

100211 WOD

Overhead Squats

10,5,3,3,3

Rest 5 Minutes

"Perfect 10"

10 Rounds of:

10 Squats

10 Situps

10 Pushups

10 Situps

Post time to comments and compare with 091215.

100210 WOD

Back Squat

10,5,3,3,3

Rest 5 Minutes

"Fran"
21-15-9
Thrusters(95lbs)
Pull Ups

Post time to Comments compare to 091123.

100209 WOD

Push Press

10,5,3,3,3

Rest 5 Minutes

"CrossFit Centurion's 18 Minutes of Fun"

3 Rounds of:

PushUps (3 minutes)
Squats    (2 minutes)
Pull Ups (1 minute)
Rest       (1 minute)

Post Number of Reps for Each Round to Comments:

100208 WOD

Clean&Jerk

10,5,1,1,1

Rest 5 Minutes

"Seal Training"

5 Rounds of:
10 Burpees
20 Box Jumps
30 Pushups
40 Squats
50 Lunge Steps

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100205 WOD

Back Squats

10,5,3,3,3

Rest 5 Minutes

5 Rounds of:
15 Hang Snatches (95lbs/65lbs)
Row 500m

Post Time to Comments and Compare to 091110.

100204 WOD

Weighted Pullups

10,5,3,3,3

Rest 5 Minutes

“BEAR COMPLEX”

5 Rounds, 7 Reps each, where one rep is:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

-Bar cannot be placed on the ground, except between rounds, even to re-grip. Squats must break parallel. It is acceptable to go from the squats to the push press (thruster), but the clean and front squat are separate movements.

Post load and time to comments.

100203 WOD

Press

10,5,3,3,3

Rest 5 Minutes

"Legs On Fire"
4 rounds of:
25 Lunge Steps
50 Squats

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100202 WOD

Deadlifts

10,5,3,3,3

Rest 5 Minutes

"Seppuku"

10 Rounds
10 L-pullups
10 Pushups
10 Knees to Elbows

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100201 WOD

Front Squats

10,5,3,3,3

Rest 5 Minutes

CrossFit PC's

"20 pieces of Angie"

20 rounds of:

5 pull ups

5 pushups

5 situps

5 squats

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