Tuesday 131231

For time of:

50 Wallballs 20 lbs / 14 lbs

20 Clean and jerks 135 lbs / 95 lbs

50 Wallballs 20 lbs / 14 lbs

10 Clean and jerks 135 lbs / 95 lbs

50 Wallballs 20 lbs / 14 lbs

Post time to comments. 

Monday 131230

Five rounds for time of:

15 Kettlebell swings 2.0 pd / 1.5 pd

10 Burpees

2 Thrusters 135 lbs / 95 lbs

1 Squatch snatch 135 lbs / 95 lbs

Post time to comments. 

Saturday 131228

"Twelve Days of CrossFit"

1 Squat Clean Thruster, 135 lbs / 95 lbs

2 Handstand Push-ups

3 Box over jumps, 24" / 20"

4 Lateral Bar over Burpees

5 Wallballs, 25 lbs / 20 lbs

6 Push Press, 135 lbs / 95 lbs

7 Front Squats, 135 lbs / 95 lbs

8 Kettlebell swings, 1.5 pd / 1.0 pd

9 Toes to Bars

10 Walking Lunges, 25 lbs / 20 lbs

11 Clapping Push-ups

12 Squat Snatches, 135 lbs / 95 lbs

Do in the form of the song 1, 2-1, 3-2-1, 4-3-2-1, ect.

Friday 131227

Two rounds for time of:

75 Sit-ups

30 Push jerk 135 lbs / 95 lbs

30 Back squats

Post time to comments

Thursday 121326

 Each minute on the minute for 10 minutes of:

Odds 10 Hang power cleans 135 lbs / 95 lbs

Evens 30 Double-unders

Post total completed rounds to comments.

Tuesday 131224

Ten rounds for time and total weight lifted

25 Double-unders

1 Snatch attempt

Post time and total weight lifted to comments.

Monday 131223

For time of:

100 Burpee pull-ups

Post time to comments.

Saturday 131221

Four rounds for time of:

20 Kettlebell swings 2.0 pd / 1.5 pd
15 Thrusters 95 lbs / 65 lbs
50 Lateral jumps

Post time to comments.

Friday 131220

"Elizabeth"

For time of:

21-15-9

Cleans 135 lbs / 95 lbs

Ring dips

Post time to comments.

Thursday 131219

Three rounds of:

1 minute Double unders
1 minute Front squats 75 lbs / 45 lbs
1 minute Wallballs
1 minute of Push press 75 lbs / 45 lbs
1 minute of Kettlebell swings 1.5 pd / 1.0 pd
1 minute of rest

Post total number of reps to comments.

Wednesday 131218

As many rounds as possible in 15 minutes of:

1 Pull-up

1 Hand stand push-up

2 Pull-ups

2 Hand stand push-ups

3 Pull-ups

3 Hand stand push-ups

4 Pull-ups

4 Hand stand push-ups

etc.

Post number of rounds completed.

Tuesday 131217

For time:
15 Muscle-ups
30 Hang Power Clean 135 lbs / 95 lbs
10 Muscle-ups
20 Hang Power Clean 135 lbs / 95 lbs
5 Muscle-ups
10 Hang Power Clean 135 lbs / 95 lbs

Post time to comments

Monday 131216

Every minute on the minute for 10 minutes of:
3 Clean & Jerk 135 lbs / 95 lbs
10 Pull ups

Post number of rounds completed to comments.

Saturday 131214

For time:

50 Wallballs, 20 lbs / 14 lbs
100ft Overhead Walking Lunge, 45 lbs / 25 lbs
40 Kettlebell Swings, 1.5 pd / 1.0 pd
100ft Overhead Walking Lunge, 45 lbs / 25 lbs
30 Push-ups
100ft Overhead Walking Lunge, 45 lbs / 25 lbs
20 Burpees

Post time to comments

Friday 131213

For time of:

21-15-9

Deadlifts at 70% of your max
Ring push ups
Run one lap around the building between each round

Post time to comments.

Thursday 131212

"Cindy"

As many rounds as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Post total rounds to comments.

Wednesday 131211

Crossfit Total:

1 Rep max Back squat

1 Rep max Press

1 Rep max Deadlift

Post total weight to comments.

Tuesday 131210

Four rounds for time:
10 Thrusters, 115 lbs / 80 lbs
20 GHD Back Extensions
10 Box Jumps, 30" / 24"
Rest 90 seconds

Monday 131209

Four rounds for time at 85% of your 1 rep max snatch of:

1 Snatch
3 Overhead squats
5 Clean and jerks
10 Deadlifts
20 Pistols

Post time to comments.

Saturday 131207

"1,000th WOD"

Three rounds for time of:
158 Lateral jumps
102 Squats
36 Deadlifts, 95 lbs / 65 lbs
20 Cleans, 95 lbs / 65 lbs
10 Burpees
7 Thrusters, 95 lbs / 65 lbs

Post time to comments

Friday 131206

As many rounds as possible in 15 minutes of:

3 Rounds of "Cindy"

10 Clean and jerk 135 lbs / 95 lbs

50 Lateral jumps over the bar

Post total rounds to comments.

Thursday 131205

Four rounds of:

1 minute Wallballs 20 lbs / 14 lbs
1 minute Pull-ups
1 minute Sit-ups
1minute rest

Post total reps to comments.

Wednesday 131204

As many rounds as possible in 12 minutes of:

10 Squat Cleans, 135 lbs / 95 lbs

20 Toes to Bar

30 Burpees

40 Handstand Push-ups

Post rounds to comments. 

Tuesday 131203

18-15-12-9-6-3 rep rounds for time of:

GHD Situps

Push Press, 125 lbs / 85 lbs

Front Squat, 125 lbs / 85 lbs

Post time to comments.

Monday 131202

"Jack"

As many rounds as possible in 20 minutes of:

10 Push Press, 115 lbs / 80 lbs

10 Kettlebell Swings, 1.5 pd / 1.0 pd

10 Box Jumps, 24" / 20"

Post rounds to comments.

Saturday 131130

Six rounds for time of:

Run 400m
25 Burpees
Rest 30 seconds

Post time to comments

Friday 131129

21-18-15-12-9-6-3 rep rounds of:

Walking lunge steps
Thruster 95 lbs / 65 lbs
Knees to elbows

Wednesday 131127

Tabata Double Unders
1 minute rest
Tabata Thruster 95 lbs / 65 lbs
1 minute rest
Tabata Pull-ups

Post all three tabata scores to comments

Tuesday 131126

"Coe"

Ten rounds for time of:

10 Thrusters 95 lbs / 65 lbs
10 Ring push-ups

Post time to comments.

Monday 131125

Five rounds for time of:

50ft Overhead walking lunge 45 lbs / 25 lbs
21 Burpees

Post time to comments.
 

Saturday 131123

For time:

50 Overhead squats, 45 lbs / 30 lbs
100 Sit-ups
50 Toes to Bars
10 Overhead squat, 185 lbs / 130 lbs
20 GHD Situps

Post time to comments

Friday 131122

Ten rounds for time of:

8 Chest to bar

30 Double-unders

12 Sumo deadlift high pulls 1.5 pd / 1.0 pd

Post time to comments.

Thursday 131121

As many rounds as possible in 12 minutes of:

48 Push-ups
22 Hang power snatches 115 lbs / 80 lbs
100m Run

Post total rounds to comments.

Wednesday 131120

Three rounds for time of:

21 Knees to elbows
21 Kettlebell swings 1.5 pd / 1.0 pd
21 Push-ups
3 Rope climbs
150 Walking lunge

Tuesday 131119

Four rounds for time of:

250m run
10 Handstand push-ups
1 minute rest

Post time to comments.

Monday 131118

As many rounds as possible in 15 minutes of:

10 Ring Push-ups

20 Kettlebell Swings, 2.0 pd / 1.5 pd

30 Overhead Squats, PVC

Post rounds to comments.

Saturday 131116

For time:

100 Wallballs, 20 lbs / 14 lbs

then right into...

Five rounds for time of:
Run 250m
11 Power Snatches, 95 lbs / 65 lbs
15 Box Jumps, 30" / 24"

Friday 131115

Five rounds for time of:

15 Deadlifts 135 lbs / 95 lbs
15 Push-ups

Post time to comments.

Thursday 131114

As many rounds as possible in 12 minutes of:

5 Thruster 95 lbs / 65 lbs
7 Hang Power Cleans 95 lbs / 65 lbs
10 Sumo Deadlift High Pull 95 lbs / 65 lbs

Wednesday 131113

Four rounds for time of:

10 Front Squats, 135 lbs / 95 lbs

15 GHD Sit-ups

20 Box jumps, 24" / 20"

Post time to comments.

Tuesday 131112

"Fran"

21-15-9 rep round of:

Thrusters, 95 lbs / 65 lbs
Pull-ups

Post time to comments.

Monday 131111

As many rounds as possible in 15 minutes of:

10 Pull-ups

20 Push-ups

30 Squats.

Post rounds to comments.

Saturday 131109

Partner WOD (1 person must hold the bottom of a squat or a plank while the other is working)

50 Box Jumps 24" / 20"

50 GHD Sit-ups

50 Cleans 135 lbs / 95 lbs

50 Handstand Push-ups

50 Deadlifts 135 lbs / 95 lbs

Post time to comments.

Friday 131108

Two rounds for time of:

50 Floor Sweepers, 95 lbs / 65 lbs
50 Power cleans , 95 lbs / 65 lbs
50 Sumo Dead Lift High Pulls , 95 lbs / 65 lbs

Post time to comments.

Thursday 131107

Five rounds for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 minutes between each round.

Post individual round times to comments.

Wednesday 131106

For time:

21-15-9 rep rounds of:
Hang Squat Cleans, 115 lbs / 80 lbs
Handstand Push-ups

Post time to comments.

Tuesday 131105

For Time:

15-12-9-6
Shoulder To Overhead, 115 Lbs / 80 Lbs
Overhead Squat

Then

Every Minute On The Minute
evens: Double-unders
Odds: Deadlift, 225 Lbs/ 155 Lbs
Post results to comments

Monday 131104

"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Saturday 131102

"Hotshots 19"

Six rounds for time of:

30 Squats

19 Power Cleans, 135 lbs / 95 lbs

7 Strict Pull-ups

Run 400

Post time to comments

Friday 131101

As many reps as possible in 10 minutes of:

10 Push ups
50 Squats

Post rounds to comments.

Thursday 131031

As many rounds as possible in 31 minutes of:

13 Box jumps 24" / 20"
13 Pull-ups
13 Kettlebell swings 2.0 pd / 1.5 pd
13 Ring push-ups
13 Front squats 95 lbs / 65 lbs
13 Push press 95 lbs / 65 lbs
13 Pistols R leg
13 Pistols L leg
13 Toes to bar
13 Burpees

Post total reps to comments.

Wednesday 131030

Ten rounds for time of:
Take a minute rest after each set

25 Thrusters 75 lbs / 55 lbs

Post time to comments.

Tuesday 131029

"Annie"

50-40-30-20-10

Double-unders
Sit-ups

Post time to comments.

Monday 131028

For time of:

10-8-6-4-2

R Arm Kettlebell swings 1.5 pd / 1.0 pd

L Arm Kettlebell swings 1.5 pd / 1.0 pd

30 Pull-ups

Post time to comments.