WOD Friday Oct 21, 2011

Partner WOD

4 tasks

3000m row
6 laps farmer walk (70/45)
6 mins plank with 45/25 on your back
6 laps run

The tasks must be accomplished by the team, not individually. In other words, the two athletes must row 3000m combined, not 3000m each.

Both members of the team can be working at the same time, on the same or different tasks. So both members can row 1500m at the same time and be done with the row task.

The tasks can be broken up in any way the team wishes. For instance, one athlete can do all the rowing while the other is working on other stuff.

The trainer will not put the weight on your back for the plank. The team is responsible for that. If you can get a different team to do it for you, though, more power to you.


WOD Thursday Oct 20, 2011

100 double unders
90 flutter kicks (per leg)
80 walking lunges (total)
70 russian twists (total) (20/14)
60 squats
50 presses (45/35)
40 box jumps
30 kb swings (55/35)
20 burpees
10 wall climbs


WOD Wednesday Oct 19, 2011

1 pullup
2 deadlifts (Option 1: bodyweight; Option 2: 135/95)
3 situps

AMRAP in 18 mins. Add 1 rep per round. No kipping pullups until round 6.


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 full squat. A partial squat, or no squat at all, is allowed with a power clean.

Now, if the WOD calls for a clean and jerk, there is no requirement that you perform a full squat. If you can power clean the prescribed weight, that’s perfectly fine. But if you’re going for a max weight clean and jerk, you’ll probably do a squat, because it’s easier to squat the weight up to the rack position than it is to power clean it.

Furthermore, once the bar is in the rack position, you can move it overhead however you wish: split jerk, squat jerk, push jerk, push press, even strict press if you’re beastly strong.

Clean and jerk, in a CrossFit gym, basically means taking a barbell from ground to overhead in any way possible, as long as you stop for at least a moment in the rack position along the way.

We’ll talk about the snatch later…


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 score is the total reps accomplished in burpees, situps, box jumps, and pullups.

The weight is pretty heavy on the clean and jerk; scale accordingly so that you get at least some reps in the bodyweight exercises.


WOD Monday Oct 17, 2011

Wallballs (20/14 to the 10′ line)
Double Unders


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

Knees to Elbows
Jumping Pullups (Option 2: Regular Pullups — kipping is ok)
Box Jumps

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.

No comments.

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.

No comments.

WOD Friday Oct 7, 2011


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, 11 pushups, 16 squats; round 32 is 7 pullups, 12 pushups, 17 squats; and so on.

If you are unable to get 20 rounds, convert the WOD into Cindy and do AMRAP in 20 minutes.

One comment.

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 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 total box jumps and SDHP reps.

One comment.

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.

No comments.