Posts Categorized: WOD

Just to clarify a few things…

When the WOD calls for a clean, you must pass through a full front squat before standing the weight up in the rack position. For a power clean, the bar starts (on the floor) and ends (in the rack position) the same as with a clean, except that you are not required to perform a more »

WOD Tuesday Oct 18, 2011

Part 1: clean and jerk skill work (15-20 mins) Part 2: WOD 4 rounds, 2 minutes per round, 1 minute rest in between rounds. Each round begins with 5 clean and jerks (155/115). With remaining time in each round do burpees (round 1), situps (round 2), box jumps (round 3), and pullups (round 4). Your more »

WOD Monday Oct 17, 2011

Wallballs (20/14 to the 10′ line) Double Unders 50/40/30/20/10 Farewell, Paul! Thanks for showing us what we are all capable of.

WOD Thursday Oct 13, 2011

12 deadlifts 9 hang power cleans 6 front squats 3 push presses 5 rounds at 135/95 Henceforth this WOD shall be named Williams.

WOD Wednesday Oct 12, 2011

Pushups Knees to Elbows Jumping Pullups (Option 2: Regular Pullups — kipping is ok) Box Jumps Wallballs 4 minutes at each exercise, with 1 minute rest in between exercises. You may go in any order you want. Your score is total reps accomplished.

WOD Tuesday Oct 11, 2011

400m run or row 10 overhead squats (95/65) 15 burpees 4 rounds 400m run or row Begin and end with a run or row. You can run first or row first, your choice, but if you run first you must row at the end, and vice versa.

WOD Monday Oct 10, 2011

7 handstand pushups (or 30 second handstand hold) 14 kb swings (55/35) 21 situps AMRAP in 18 minutes

WOD Friday Oct 7, 2011

Chelsea 5 pullups 10 pushups 15 squats Each minute on the minute for 30 minutes. Your score is the number of rounds you are able to complete. After 30 rounds add one rep per exercise per round until you are unable to complete the round within a minute. For example, round 31 is 6 pullups, more »

WOD Thursday Oct 6, 2011

Push Press 3-3-3-3-3 reps Feel free to throw some max effort split jerks in there too if you want.

WOD Wednesday Oct 5, 2011

Part 1: WOD 10 deadlifts (245/165) 20 double unders 5 rounds Part 2: MobilityWOD #11

WOD Tuesday Oct 4, 2011

5 tasks 1000m row 2 laps farmer’s walk carrying one KB per arm (55/35) 50 thrusters (45/35) 100 pushups 10 GHD situps Exercises and reps can be broken up in any way you wish. The farmer’s walk is just that — a walk. Walk as fast as you want, but DO NOT RUN.

WOD Monday Oct 3, 2011

10 wallballs 10 toes to bar 10 box jumps AMRAP in 15 mins (CF Mainsite WOD from Sep 26, 2011)

WOD Friday Sep 30, 2011

Team WOD 250m row Box Jumps KB SDHP (70/45) AMRAP in 18 mins. Your team’s score is the total box jump and SDHP reps performed. Three person teams. While one person is rowing the other two are doing box jumps and SDHP. When the rower gets to 250m, everyone rotates. Continue for 18 minutes. Add more »

WOD Thursday Sep 29, 2011

5 ring dips 7 power cleans (135/95) 9 burpees 6 rounds For RX you must do dips on the rings. Otherwise you may do dips on the box, bar, tire, etc.

WOD Wednesday Sep 28, 2011

Run 6 laps 50 kb swings (55/35) 40 pullups 30 kb swings 20 pullups 10 kb swings 5 strict pullups Run 6 laps

WOD Tuesday Sep 27, 2011

4 laps 20 thrusters (95/65) 3 laps 15 thrusters 2 laps 10 thrusters 1 lap 5 thrusters

Pride and Integrity

There are two things that we as CrossFitters hold to a very high standard in the gym: PRIDE and INTEGRITY. Here are the dictionary meanings: Pride: a becoming or dignified sense of what is due to oneself or one’s position or character; self-respect; self-esteem. Integrity: adherence to moral and ethical principles; soundness of moral character; more »