Workout of the Day (WOD)

Remember to REST on your 4th day, cycle on 3, off 1. We are offering additional classes to better meet your schedule, NOT to over-train.

9-4-10

Strength Training and Open Gym

9-3-10

2 RDs for time of:

30 Kettlebell Snatches 50/30

30 Pullups

30 Ring Dips

30 Wall Ball Shots 20/12

then

Team Row 250m Sprints

9-2-10

4 RDs for time of:

Run 400m

50 Double Unders

10 Deadlift 225/185

9-1-10

Noon - Open Gym and Strength Training

6pm - Paige Production

8-31-10

Turkish Get-up work

then

For time:

10 Situps

10 Burpees

20 Situps

10 Burpees

30 Situps

10 Burpees

40 Situps

10 Burpees

30 Situps

10 Burpees

20 Situps

10 Burpees

10 Situps

8-30-10

5 RDs for time of:

20 Box Jumps 30"/24"

20 Hang Muscle Snatches 95/75

8-29-10

Team AMRAP:

Sled Pulls

Sprints

8-28-10

Strength Training and Open Gym

8-27-10

1000m Row for time

then

200 Double Unders for time

then

40 Push Press 95/75 for time

then

Gymnastics fun

8-26-10

5x5 Deadlift

then

21-15-9

Ring Dips

Jumping Air Squats

8-25-10

noon - Strength Training and Open Gym

6:15 pm - Paige Production

8-24-10

4 RDs for time of:

Run 400m

12 Thrusters 95/75

12 Feet to Bar

8-23-10

5 RDs for time of:

10 Chest to Bar Pullups

7 Handstand Pushups

Firebreathers: Add weight where possible. Use a weight vest, weight belt, or hook a kettlebell over the top of your foot. Make it difficult.

8-22-10

Kettlebell Workshop 1-4pm with Senior RKC Instructor WIll WIliamson, $100

8-21-10

Strength Training and Open Gym

8-20-10

AMRAP 18 Minutes of:

5 Deadhang Chinups

10 Pistols

20 seconds L-Sit on Rings

8-19-10

Team Relay Races:

Farmers Carry and Sled Pulls

8-18-10

noon - Strength Training and Open Gym

6:15pm - Paige Production

8-17-10

Tabata (with continuous running clock) for total score:

Pullups

Handstand Pushups

Jumping Squats

CF Games Pushups

8-16-10

4 x 3 Split Jerk

then

"Annie"

50-40-30-20-10 of

Double Unders

Situps

8-15-10

Meet at Horse Gulch Trailhead, 10am

8-14-10

Strength Training or Open Gym

8-13-10

5 RDs for time of:

15 DB Clean and Jerk 45/25

15 Knees to Elbows

then

5 RDs for reps of:

30 second Medball Clean

30 second rest

8-12-10

For time:

Run 800m

40 Snatches 105/75

Run 800m

8-11-10

noon - Open Gym and Strength Training

6pm - A Paige Production

8-10-10

4 x AMRAP 45 seconds Double Unders

then

Tabata Thrusters 135/95

then

1000m Row

8-9-10

5 RDs of:

20 Ring Dips

20 Sumo Deadlift 185/135

then

Tabata Burpees without the Pushup

8-8-10

1 mile warmup run

then

4 x 400m Hill Climb

8-7-10

Open Gym and Strength Training

then

Yoga

8-6-10

Chipper for time:

30 WB

200m plate carry 45/25

30 BJ

15 FTB

30 Situp

15 Burpees

Run 400m

30 Jumping Lunges

15 Goblet Squats 75/53

30 Dus

8-5-10

5 RDs of:

5 Power Clean 185/115

5 Muscle-Ups without false grip

5 RDs of:

10 SDHP 95/75

10 PJ 95/75

10 Pullups

8-4-10

A Heavy Paige Production

8-3-10

Burpee Long Jump Races

8-2-10

CrossFit Total

7-31-10

Strength Training and Open Gym

7-30-10

Jen's noon session

7-29-10

4 x 3 Strict Overhead Press for max load

then

8 RDs for time of:

16 SDHP 95/65

16 KBS 75/53

7-28-10

a Paige Production

7-27-10

4 x 3 Snatch Balance

then

10 RDs for time of:

10 Burpees

10 Box Jumps 30"/24"

7-26-10

Off Kilter Chipper for time:

50 Squats with Kettlebell in one hand 53/35

50 Side-Pullups (facing length of pullup bar)

50 Sumo Deadlift High Pulls with Bumber in one hand 25/10

50 Calorie Elevated-Row

50 One-Legged-Jumprope

note: body MUST remain symmetrical in all planes, no matter where the load is located

7-25-10

Free Yoga class

7-24-10

Strength Training and Open Gym

7-23-10

10 minutes Muscle-Up Progression

then

30 Muscle-Ups for time

3 RDs for time of:

30 Pullups

30 Tire Dips

7-22-10

AMRAP 15 minutes of:

5 Tire Complex

20 Jumping Alternating Lunges

30 Situps

7-21-10

a Paige Production

7-20-10

5 RDs for time of:

8 Deadlift 225/165

12 Ring Dips

30 Squats

7-19-10

4 RDs for time of:

10 Handstand Pushups

20 Knees to Elbows

10 Pistols

7-18-10

10 RDs for completion of:

5 Jumping Air Squats

Sprint 80 yds

Rest

note: rest enough so that each effort is Max effort, no more.

7-17-10

Open Gym

7-16-10

3x4 Muscle-up or Muscle-up Progression

then

5 RDs for time of:

25 Lateral Jumps 24/20

25 Situps

7-15-10

AMRAP 30 minutes of UNBROKEN:

1 Barbell Complex 135/85 (5 PP and 20 Squats)

20 Double Unders

rest 60 seconds

note: bar is not allowed to touch the ground during the Barbell Complex or is considered a broken set and must be repeated

7-14-10

Paige Productions are back again

7-13-10

5x5, 1 Leg Romanian Deadlift

then

7x1 Max Weighted Pullup

then

2000m Row for time

7-12-10

21-15-9 for time of:

Front Squats 155/95

Knees to Elbows

7-11-10 (now 10am)

AMRAP 15 minutes of:

20 Pushups

Hill Sprint

7-10-10 (now 10am)

Open Gym with Jen

7-9-10

In 10 minutes complete:

Max Height Box Jump

then,

AMRAP 15 minutes of:

10 Push Press 95/65

10 Pullup

20 Double Unders

7-8-10

4 RDs for time of:

20 Snatches 75/55

20 Jumping-Alternating Lunges

note: remember that Benson recently received his Olympic Weightlifting Certification, so ask questions and learn.

7-7-10

2 Person Teams of:

Lateral Leg Throws

Accelerated 1 Armed Kettlebell Swings

then

Finisher

7-6-10

Nancy

7-5-10

Jen's noon session.

7-4-10

CFD closed.

7-3-10

CFD closed.

7-2-10

Jen's noon session.

7-1-10

4 RDs for time of:

7 Thrusters 115/75

7 Handstand Pushups

7 left arm Kettlebell Snatch 53/35

7 right arm Kettlebell Snatch 53/35

6-30-10

Unbroken AMRAP 15 minutes

9 Pullups

12 Pushups

15 Box Jumps 27"/23"

6-29-10

3 X 5 of the following:

Skin the Cats

Back Levers

Front Levers

Iron Cross

Handstand Pushups (freestanding)

note: each attempt MUST be accompanied with 2 spotters

6-28-10

5 RDs for time of:

5 Tire Situps

10 Knees to Elbow

20 Situps

10 Russian Kettlebell Swings Left Arm 50/30

10 Russian Kettlebell Swings Right Arm 50/30

note: Firebreathers must perform American Kettlebell Swings, balancing the vertical KB at the top

6-27-10

Complete 5 RDs of the following for time:

20 Kettlebell Swings (Russian) 50/30

10 right arm Kettlebell Push Press 50/30

10 left arm Kettlebell Push Press 50/30

Sprint 80 meters

6-26-10

Open Gym

6-25-10

2 minutes of each of the following for max scores:

Row

Medball Clean 20/12

Situp

Deadlift 95/65

Box Stepups 25/15 DB

6-24-10

In teams of 2 with a 20 minute cap

Determine your Split Jerk Max

Run 800 m

Max number of pullups in 3 attempts

Run 800 m

Max number of Unbroken Wallballs Shots in 3 attempts

6-23-10

Thank our friends at Animas CrossFit for the idea on this one.

Complete the following for time:

10 Squat Cleans 105/75

20 Double Unders

9 Squat Cleans

20 Double Unders

8 Squat Cleans

20 Double Unders

etc.... to

1 Squat Clean

20 Double Unders

6-22-10

5 x 2 Snatch Grip Deadlift

then

4 RDs for time of:

20 Pushups

20 Mountain Climbers

10 Burpees

6-21-10

3 x 3 Strict Overhead Press

then

complete the following for time:

Run 400

50, 40, 30, 20, 10

Situps

Box Jumps

6-20-10

Kettlebell Technique work

then

10 x 40 yd Sprint

then

3 Handstands

6-18-10

5 x 5 DB Bulgarian Split Squats for max load

then

3 x 500m Row for time

with 30 Wallball shots between each attempt

note: slowest row time is score

6-17-10

Muscle-up Progression work

then

Tabata -

Push Press 25/10 lb Plate

Squats

Pushups

6-16-10

3x3 Muscle Snatch

then,

Complete the following for time:

50 Situps

50 KBS 50/30

30 Feet to Bar

30 KBS 50/30

30 Tire Situps

30 KBS 50/30

6-15-10 MEET at FLC football field, south goal post

10 x 100 yd Sprints

2 x 400 m Sprints

1 x 800 m Sprint

note: rest 30 seconds between 100 yd efforts and 60 seconds between 400/800 m efforts

6-14-10

3 RDs for time of:

400 m Run

50 DUs

25 Dumbell/Kettlebell Thrusters 40/25

10 Burpees

6-13-10

Team WOD

AMRAP 20 minutes of:

Resistance Sprints

Piggy Back or Wheel Barrel

Sprint

20 Pushups

6-12-10

Strength Training or Open Gym

6-11-10

Team WOD

Complete the following for time:

Row or Run 800 meters

100 KTE, FTB or Tire Situps

100 Burpees

100 Box Jumps

100 Wall Ball

Row or Run 400 meters

note: Both team members must complete the Run or Row and only one team member may be working at a time on all other WOD elements.

6-10-10

Complete the following for time:

100 Double Unders

21-15-9 of:

Hang Clean 95/65

Wall Ball

50 Double Unders

6-9-10

noon - Open Gym

6pm - Paige Production

6-8-10

AMRAP - 15 minutes of:

4 Handstand Pushups

8 Ring Dips

12 Box Jumps

6-7-10

For time:

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

Chest to Bar (CTB) Pullups and Front Squat 115/85

note: movements alternate after each completed decending count

6-6-10

5 RDs fot time of:

20 Pushups

40 Double Unders

500m Run

6-5-10

Strength Training and/or Open Gym

6-4-10

Nancy

6-3-10

For time:

2000m Row

then

100 Wallball Shots

6-2-10

For time complete:

100 Snatches 75/55 with 5 situps every minute on the minute

6-1-10

For time complete:

75 DB Squat Cleans 40s/25s with 7 Burpees on the minute every minute

then

75 DB Push Press 40s/25s with 7 Knees to Elbows on the minute every minute

5-31-10

Lifting Old School

In teams of 2 complete the following:

5x5 Overhead Press

5x5 Upright Rows

5x5 Tricep Extensions (Skull Crushers)

5x5 Bicp Curl

note: 6 minute time cap for both team members to complete each. Enjoy the isolated movement, this is for fun and a constantly varied twist.

5-30-10

Team AMRAP of:

5 Air Squats

3 Burpees

Sprint

5-29-10

Strength Training and/or Open Gym

5-28-10

6 RDs for time of:

10 Wall Ball

10 Burpees

10 Double Unders

10 Box Jumps

5-27-10

10 minutes of Muscle-Up Progression work

then,

Squat 100 x body weight for time

note: any load may be used, so long as the total reps x load equals 100 x BW

5-26-10

5 RDs for time of:

20 Overhead Press 75/55

1 Bear Crawl

20 Tire Situp

1 Bear Crawl

5-25-10

4 attempts for max total Band Pushups

then,

3 RDs for time of:

20 Dumbell/Kettlebell Box Stepups

40 Flutter Kicks

60 Lateral Jumps

5-24-10

3x5 Max Height Squat Box Jump

then,

AMRAP 10 minutes of:

40 Situps

20 Deadlift 95/65

5-23-10

AMRAP Team Sprint Relays

5-22-10

Strength Training with Benson or Open Gym

5-21-10

700m Run

100 Double Unders

150 Overhead Squats with PVC

150 Hanging Knee Raises

700m Row or Run

5-20-10

4 RDs for time of:

10 Push Press 95/65

Bearcrawl

20 Ring Dips

note: Firebreathers must use 115/80 for Push Press

5-19-10

6 RDs for time of:

10 Feet to Bar

30 Kettlebell Swings 1.5/1.0 Pood

5-18-10

Weighted Pullup

1-1-1-1-1-1-1

then,

Tabata, Tabata, Tabata and skill work

5-17-10

Max 10 rep Overhead Squat in 12 minutes

then,

AMRAP 10 minutes of:

20 Wallball 20/12

20 Double Unders

5-16-10

For time:

Run 1400m

Row 2000m

Run 700m

50 Box Jumps

5-15-10, Saturday at Animas CrossFit, 11:15am

www.animascrossfit.com

5-14-10

A Mar Bear Original

15-14-13-12-11-10

5-13-10

For time:

100 Situps with 7 KB SDHP 53/35 every 60 seconds

then after 1 minute rest,

150 Air Squats with 7 Pushups every 60 seconds

then,

??????????

note: Fire Breathers 75/53 and RIng Pushups

5-12-10

3x3 Squat Clean for max load

then,

AMRAP 10 minutes of:

5 Burpees

7 Left Arm Kettlebell/Dumbell Push Press 50/30

7 Right Arm Kettlebell/Dumbell Push Press 50/30

then,

Ring Play

5-11-10

4 RDs for time of:

A Lauren Programming Original

() = Lauren's

30 (Kettlebell Swings) 1.5 Pood/ 1 Pood

15 (Tire Situps)

200m (Run)

then,

Parrellette Play

5-10-10

6 RDs for time of:

5 Hang Snatch 95/65

5 Muscle-ups

5 Handstand Pushups

note: modifications for the Muscle-ups are

1.) 3 Assisted Muscle-ups with box for each prescribed Muscle-up or

2.) 3 Tire Dips and 3 Pullups for each prescribed Muscle-up

5-9-10

1/2 Murph

5-8-10

Strength Training Program or Open Gym (moved to 10am)

5-7-10

5 RDs for time of:

400m Run or Row

20 Tire Dips

20 Kettlebell Snatch 1.5 Pood / 1 Pood

5-6-10

Backsquat 8x2 on 60 second intervals for total weight

(strength training crew - stick to the program)

then,

a Benson Surprise

5-5-10

Filthy Fifty

5-4-10

5 attempts for Hang Snatch 2 rep max

then

AMRAP 5 minutes of:

5 Feet to Bar

5 Kettlebell Swings 53/35

5 Knees to Elbows

5 Kettlebell Good Mornings 53/35

5-3-10

AMRAP-Lucky 13

20 Pullups

10 Ring Dips

5 Thrusters

5-2-10 Sunday (moved to 9am)

3 RDs of:

100 Stationary Lunges

50 Double Unders

10 Push Press 95/65

5-1-10 Saturday

Strength Training with Benson or Open Gym

4-30-10

4 RDs for time of:

20 Knees to Elbow or GHD Situp

15 Kettlebell Swing 50/30 or Sumo Deadlift Highpull 50/30

10 Burpees

4-29-10

AMRAP 5 minutes of:

5 Ring Dips and 5 Box Jumps

then

AMRAP 4 minutes of:

20 Double Unders

then

AMRAP 3 minutes of:

Overhead Squat 95/65

4-28-10

the final Paige Production - Be There

4-27-10

Every 60 seconds complete

5-8 Handstand Pushups

then

5-8 Deadhang Closegrip Pullups (hands must be touching)

then

Skill Work with longer rest periods of:

3 Skin the Cats

3 Iron Crosses

4-26-10

AMRAP 16 minutes of:

15 Unbroken Wallball 20/12

10 Unbroken Deadlift 185/115

4-25-10

Paige Production at 9th Street Bridge Park (weather permitting)

meet at CFD for a warmup run

4-24-10, Saturday

Benson's Strength Training and Open Gym

4-23-10

Partner WOD

Accelerated Kettlebell Swings

Leg Throws

then

Ring Work

4-22-10

Betty

5 RDs

12 Push Press 135/85

20 Box Jumps

4-21-10

Paige Productions brings a team WOD

4-20-10

Fran.

4-19-10

3 attempts every 90 seconds for max reps of:

Parrellette Pushups

Tire Dips

Overhead Squats PVC

note: Fire Breathers substitute PVC with 65/45

4-18-10

Complete the following for Total Score:

5 minutes Row

5 minutes Double Unders

5 minutes Kettlebell Swing

5 minutes Situps

note: rest 1 minute between each

4-17-10

Open Gym

4-16-10

6 RDs for time of:

16 GHD Situps

300m Row

16 Sumo Deadlift Highpull 95/65

4-15-10

5 RDs for time of:

20 Wallballs 20/12

20 Medball Cleans 20/12

20 Medball Overhead Lunges 20/12

4-14-10

Paige Production and discussion

4-13-10

For time:

10, 9, 8, 7, 6 etc of unbroken Deadhang Chinups

alternating with

5, 5, 4, 4, 3, 3, etc of unbroken Handstand Pushups

4-12-10

21-15-9 for time of:

Front Squats 135/85

Burpees

4-11-10

AMRAP 18 minutes of:

400m Run

9 Thrusters 75/55

9 Pullups

then,

Rope Climbing skills

4-10-10

Olympic Lifts or Open Gym

4-9-10

Every minute on the minute complete the following:

2 Tire Flips

5 Knees to Elbows

10 Overhead Squats 65/45

4-8-10

7000/5000 Floor to Overhead for time

4-7-10

noon - FGB makeup or Power Lifting Program

6pm - Kettlebell Burpee Complex and Goblet Lunges

4-6-10

Fight Gone Bad

4-5-10

5 RDs for time of:

Each Unbroken

10 Pullups

15 Pushups

20 Kettlebell Swings 50/30

note: if the count is broken, rest and restart the count

4-4-10

For time:

Run 800m

Row 400m

80 Double Unders

80 Ring Dips

Row 400m

Run 800m

4-3-10

Olympic Total or Open Gym

4-2-10

10 RDs for time of:

10 Medball Clean 20/12

10 DB Lunges Left Arm 50/30

10 DB Lunges Right Arm 50/30

4-1-10

Determine your max load for:

8 Thrusters

rest

8 Overhead Squats

then

800m Row

3-31-10

noon WOD

Max Deadlift

then

4x5 Snatch Balance

p.m. WOD

another Paige Production

3-30-10

Sprints, Burpees, and Bearcrawls at the park

note: we will meet at CFD and run to the park for warmup

3-29-10

21-15-9 for time of:

Squat Cleans 135/95

Knees to Elbows

Pushups

3-28-10

Helen

3-27-10 (9am Open Gym will resume 4-3-10)

CrossFit Durango welcomes Durango Fire Personnel

3-26-10

4 RDs for total reps of:

1 minute Plank

1 minute Situps

1 minute Pullups

1 minute Push Press 65/45

1 minute Double Unders

3-25-10

5 RDs for time of:

10 Feet to Bar

20 Jumping Squats

30 Burpees

3-24-10

3 RDs for time of:

all unbroken

10 Ring Dips

10 Overhead Squats 95/65

20 Pushups

20 Wallball 20/12

note: if unbroken count requirement is not met you must restart the count

3-23-10

3 RDs for time of:

5 Muscle Snatch 135/95

30 steps Walking Lunges

20 Sumo Deadlifts 135/95

then,

5 Skin the Cats or Back Levers

3-22-10

"Cindy"

3-21-10 1:30pm

Sectional WOD #1

3 RDs for time of:

Row 500m

Kettlebell Swing - Overhead 70/50

Run 400m

3-20-10

No Open Gym

On your own:

Run 5k for time

3-19-10

3 RDs for reps, 2 minutes on of:

Single Unders

Burpees

Jumping Front Squats with PVC

1 minute rest

3-18-10

one more grand Paige Production

3-17-10 Happy St. Patrick's Day

enjoy the Paige Production WOD

3-16-10

3 sets of 5 - 10 second Goblet Squats for mobility

then,

WOD #2 from Mountain States CrossFit Sectionals

12 minutes to complete:

max Snatch

max reps of Muscle-Ups

note 1: score is Snatch weight plus 2 lbs addes for each Muscle-Up

note 2: modification for 1 Muscle-Up is 3 Pullups and 3 assisted Muscle-up transitions

3-15-10

4 RDs for time of:

Long Jump Burpees 40 feet

Jumping Lunges 40 feet

30 Wallballs

then,

L-Sit work

3-14-10 (Daylight Savings)

CrossFit Games Mountain Sectionals WOD #1 or #2

or Kettlebell Medley

3-13-10

Open Gym - 9am

Jackie

3-12-10

3 RDs - AMRAP 90 seconds of:

GHD Situps

Deadlift 95/65

note: rest 30 seconds between each

then,

Turkish Getup Progressions

3-11-10

4 RDs for time of:

40 ft 1 arm Overhead DB/KB Lunge 30/50

20 Jumping Pullups

then,

AMRAP - 3, 2, 1 minute for reps of:

Burpees

note: rest 1 minute between each AMRAP

3-10-10

For time:

Row 400m

25 of the following

PP 75/55

OHS 75/55

Box Jumps

KBS 50/30

Wallballs 20/12

Thrusters 75/55

Row 400m

3-9-10

For total number of repetitions:

1 minute Hang Snatch 65/45

1 minute Pullup

1 minute rest

1 minute Hang Snatch 65/45

1 minute Pullup

1 minute rest

45 seconds Chest to Bar Pullup

45 seconds Hang Snatch 75/55

1 minute rest

30 seconds Dead Hang Pullup

30 seconds Hang Snatch 95/75

note: weights must be added during 1 minute rest cycle

then,

Iron Cross Progression

3-8-10

Muscle-up Progression

then, for time:

20 Sumo Deadlift High-Pull (SDHP) 65/45

50 Ring Dips

20 SDHP 65/45

40 Parrellette Pushups

20 SDHP

30 Handstand Pushups

note: Full range of motion MUST be upheld

3-7-10

4 RDs for time of:

10 Thrusters 95/65

10 Overhead Squats 95/65

10 Burpees

3-6-10

Open gym - 10:00 am

3-5-10

15 sets of:

Resistance Sprints

Sandbag lunges (alternating shoulders)

then,

3 attempts for max total score of consecutive:

Double Unders

Goblet Squat

Feet to Bar

then,

5 Front Levers

3-4-10

Tabata:

Parrallette Pushup

Overhead Squat 25/10 Bumpers

Ring Dips

then,

Row 3 x 300m

note: take sufficient rest periods between Rows

3-3-10

Tabata:

Front Squat 135/95

Medball Pull-over 20/12

then,

4 minutes to reach max height Squat Box Jump

then,

for time:

50 Burpee Wallball Shots 20/12

50 Burpee Deadlifts 95/65

3-2-10

Team WOD for time

70 Snatches 75/50

partner must be performing Double Unders for Snatches to count

70 Clean and Jerks 75/50

partner must be hanging from a bar or rings for C&Js to count

2-26-10

Tall Fran

40-30-20

Pull-ups

Thrusters 65/45

Then,

10 Turkish Getups 50/30 KB

2-25-10

4 RDs for time of:

each unbroken

12 KB/DB Snatch L-Arm 50/30

12 KB/DB Snatch R-Arm 50/30

12 KB/DB OHS L-Arm 50/30

12 KB/DB OHS R-Arm 50/30

2-24-10

2 minutes Jump Rope and Row

5 minutes Squat Hold or Wall Sit

40 seconds on

20 seconds rest

2 minutes Jump Rope and Row

5 minutes Handstand/Over Head Hold

40 seconds on

20 seconds rest

2 minutes Jump Rope and Row

5 minutes Plank

40 seconds on

20 seconds rest

2 minutes Jump Rope and Row

max time dead hang

2-23-10

For time:

1 Clean and Jerk 135/95

1 RD "Cindy"

2 Clean and Jerk

1 RD "Cindy"

3 Clean and Jerk

1 RD "Cindy" ...

continue progression until you reach

10 Clean and Jerk

2-22-10

2 RDs for time of:

40 SDHP 65/45

40 yds Walking OH Lunges 25/10 bumpers

40 Burpees

then,

1000m Row

2-21-10

3x4 Thruster for max load

then,

4 RDs for time of:

30 Mountain Climbers

20 Squat to Tire Jump

10 Overhead Press 95/65

2-20-10

Open Gym - 9am

2-19-10

5 RDs of:

1 minute on, 30 seconds off

Row (for calories)

Situps with knees facing out (for reps)

Wallball Shots 20/12 (for reps)

note: all 5 RDs will be completed at each station before moving to the next

2-18-10

5 RDs for time of:

each unbroken

10 Ring Dips

15 Pushups

20 Box Jumps

then,

750m Row for time

2-17-10

Paige brings "The Bear" complex

5 RDs of 7 sets:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

note: no resting on the ground (no re-grip)

2-15-10

5 RDs for time of:

50 Kettlebell Swings 50/30

50 Double Unders

2-14-10

4 RDs for time of:

10 OHS 135/85

10 Double Squat Wallball

2-12-10

4 RDs at each exercise

1 minute on, 1 minute rest of:

Row (for total distance)

1 Arm KB Squat Snatch 45/30 (for total reps)

SDHP 85/65 (for total reps)

2-11-09

3x3 Push Press

then, for time:

200 Air Squats

200 Double Unders

100 Air Squats

100 Double Unders

50 Air Squats

50 Double Unders

2-10-10

For time:

500 Situps with 5 Burpees completed at the beginning of each minute

and

400 Kettlebell Swings with 3 Tire Flips completed at the beginning or each minute

2-9-10

3x3 Snatch Grip Deadlift

then, for time:

30 Hang Power Snatches 75/55

30 Wallball

20 Hang Power Snatches

20 Wallball

10 Hang Power Snatches

10 Wallball

2-8-10

3 RDs for time of:

20 Squat Cleans 115/75

15 L-Sit Pullups

2-7-10

5 RDs for time of:

10 clapping Pullups

10 clapping Pushups

10 clapping Medball Tosses

2-6-10

Open Gym - 10am

Come play and sweat

2-5-10

AMRAP 3, 2, and 1 minute of:

Partner Medball Situp Pass

then,

for time:

100 Air Squats

50 KBS 50/30

50 Air Squats

25 WallBall 20/12

25 Air Squats

2-4-10

3 RDs for time of:

30 Sumo Deadlift Highpull (SDHP) 95/65

30 Feet to Bar (FTB)

30 Jumping-Alternating Lunges

2-3-10

5 RDs for time of:

5 Snatch Balance

15 Dead-Hang Pullup

2-2-10

3 RDs for total distance of:

1 minute Row

1 minute Rest

then,

3 RDs for total reps of:

1 minute Plyo-Pushups 2.5"/1.75"

1 minute Rest

then,

3 RDs for total reps of:

1 minute Med-Ball Squat-Clean 20/12

1 minute Rest

2-1-10

AMRAP 9, 6, and 3 minutes of:

2 Thrusters 175/95

4 Deadlifts 175/95

8 Wallball 20/12

1-31-10

7 RDs for total reps of:

1 minute Pullups

1 minute Ring Dips

1 minute Burpees

1 minute Rest

1-30-10

Open Gym or

Olympic Total

note: each lift will be judged

1-29-10

5 RDs for time of:

20 Unbroken Wallball 20/12

20 Unbroken Burpees

20 Unbroken Double Unders

note: if you miss a rep or take a break, you must restart the count

1-28-10

15-12-9 of:

R-Arm Dumbell Thruster 50/30

L-Arm Dumbell Thruster 50/30

R-Arm One-Hand Pullup

L-Arm One-Hand Pullup

(for pullups, grab the active wrist for support)

1-27-10

Paige's Surprise

1-26-10

Max Height Box Jump

then, for time:

600m Row

100 Pushups

60 Kettlebell Cleans 50/30

1-25-10

5 RDs for time of:

10 Front Squat 155/95

20 Pullups

1-24-10

AMRAP - 16 minutes of:

60 feet Lunges with bumper plate overhead 25/10

20 Box Stepups with bumper plate in front of chest 25/10

20 Situps with bumper plate in front of chest 25/10

1-23-10 - Open Gym

Come work a weakness, makeup a missed workout, or jump in on the trainers WOD

AMRAP - 18 minutes of:

2 Handstand Pushups on Parrellettes, 8 inch depth

6 Squat Cleans 155/95

20 Single Unders, Backwards

2, 15' Rope Ascents

1-22-10

Rest Day, go play in the snow

1-21-10, Snowstorm or not, we are CrossFitting

AMRAP - 15 minutes of:

7 Handstand Pushups on Parrellettes

7 Kettlebell Swings 70/45

14 Double Unders

1-20-10

If your shoveling snow today, go Tabata style

then

3 RDs for time of:

12 Hang Cleans 95/70

60 Air Squats

1-19-10

4 RDs for time of:

20 Dumbell Push Press 45/30

20 L-Pullups

1-18-10

5 RDs for time of:

5 Deadlift 275

30 Double Unders

1-17-10

"Fight Gone Bad"

1-15-10

Tabata:

Knees to Elbows (KTE)

Double Unders (DU)

Situps

1-14-10

3 RDs for time of:

30 Hang Squat Snatches 75/55

30 Wallballs 20/12

1-13-10

Total number of repititions in 3 sets for:

Handstand Pushups

Dead-hang Pullups

Ring Dips

(attempts will be performed in this order on the 2 minute mark, each 2 minutes)

then

750m Row

1-12-10

Back Squat 1-10-1-20-1-30

(for total of 6 barbell loads)

then

100 Double Unders for time

1-11-10

21-15-9 of:

Push Press (PP) 135/95

Burpees

1-10-10

3 RDs AMRAP 1 minute of:

Jumping Back Squat 65/45

SDHP 65/45

Crab Walk to Bear Crawl

90 second rest between RDs

1-9-10

Open Gym

Work a Weakness

Trainer's WOD - Durango Fran

15-12-9

Muscle Ups

Thrusters @ 115/85#

1-8-10

3 RDs for time of:

500m Row

30 Burpees on Parrellettes

1-7-10

Tabata:

Wide Pushups on Parrellettes

OHS with PVC

then

100 sledgehammer swings for time, switching dominate arm each swing

then

10 Skin the Cats, no time element involved

1-6-10

Muscle-Up Progression and L-Sit drills

then

5x5 Snatch

then

1200m Row

1-5-10

AMRAP- 18 minutes of:

12 Thrusters at 65/45#

12 Pullups

1-4-10

Deadlift 1-10-1-20-1-30

post total of 6 bars

then,

whatever Jesse says

1-3-10

10-9-8-7-6-5-4-3-2-1 for time of:

KBS @ 50/30

Burpees

1-2-10

Open Gym - 9am

Make-up day or pick a weakness and go HEAVY

3 trainers will be on site to assist with spots, loads and numbers

12-31-09

Reminder- todays WOD will be at noon

"Randy"

75 Snatches @ 75/55

for time

12-30-09

5 RDs for time of:

10 chest-to-bar pullups

20 yd burpee long-jump

12-29-09

3 RDs for total number of points

2 minutes on of:

FTB (Feet to Bar)

Double Unders

with a 2 minute rest between each round

12-28-09

After Warmup

3 RDs for time of:

20 DB Split Jerks @ 35/25

20 Box Jumps

20 Burpees

12-27-09

Thank you CrossFit mainsite

Front Squat 1-10-1-20-1-30 reps

(for total of 6 barbell loads)

then,

1000m Row

12-26-09

Open Gym

After Warmup-

Choose to work a weakness

or perform the following

"Nate"

AMRAP - 20 minutes of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

then,

Max number of Pullups in 1 attempt

12-23-09

After Warmup-

Single Box Jumps for max height
then,
3 RDs for time of:
20 DB Snatch with Right Arm @ 40/25
15 L-Pullups
20 DB Snatch with Left Arm @ 40/25
15 L-Pullups

12-22-09

After Warmup-

Muscle-Up Progression

then,

4 RDs for time of:

20 KTE

20 Ring Dips

20 KBS @ 50/30

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