Team Fight Gone Bad

with a partner 30 min Amrap:
10 wall ball shots 20 lb
10 sumo deadlift high pull 75 lb
10 box jump 20"
10 push press 75 lb
10 calorie row (sub 10 burpees)

alternate between movements with a partner, so only 1 partner working at a time. Score is total rounds completed with partner. 1 round consists of each partner completing all 5 movements and reps.

"Balto"

warm-up

3 mile run

wod:

30-20-10 rep rounds for time of:

front squat 95 lb

leg levers

chin-ups

barbell rollouts

diamond push-ups

02-24-11

for time:
50 barbell lunges 95 lb
50 air squats
50 bench press 135 lb
50 push-ups
5o good mornings 45lb barbell
50 butterfly sit-ups (soles of feet together) holding 25 lb plate

rest 5 min

1.5 mile run for time

"Bodyblaster"

for time:
25 bodyblasters*
run 400m
20 bodyblasters
run 400m
15 bodyblasters
run 400m
10 bodyblasters
run 400m
5 bodyblasters
run 400m

*1 bodyblaster= 1 burpee (with clap overhead and feet leave minimum of 6 inches off floor on way up), 1 dead hang-pull-up keep hands on bar go straight into 1 knee to elbow.

02-22-11

for time:

100 thrusters 95 lb

"Wittman"

7 rounds for time of:
15 power clean 95 lb
15 kb swings 1.5 pood
15 box jumps 24"

"Reload"

wod:

with a 10 minute running clock:

1st minute

1 deadlift bodyweight

10 push-ups

2nd minute

2 deadlift bodyweight

10 push-ups

3rd minute

3 deadlift bodyweight

10 push-ups

and so until 10th minute

10 deadlift bodyweight

10 push-ups

recover/reload

10 minute running clock again

1st minute

1 deadlift bodyweight

10 scissor jumps

2nd minute

2 deadlift bodyweight

10 scissor jumps

and so on until 10th minute

10 deadlift bodyweight

10 scissor jumps

5 lateral burpee penalty for each round not completed within minute.

micheal + chipper

"Micheal"

3 rounds for time:

800m run

50 ghd sit-ups

50 back extensions

rest then

for time:

100 sumo dead lift high pull 95 lb

100 back squat 95 lb

100 push press 95 lb

miscellaneous

run 5 k

superset:

db chest press

p-bar push-ups

db one arm row

db one arm standing lateral raise

db overhead tricep pullover

db tricep kickback

standing barbell bicep curl

sitting db one arm bicep curl

with each superset choose a weight to get 8-10 reps for first exercise and 12-15 reps for second exercise. repeat each superset for total of 3 rounds each. rest as needed between supersets and rounds but try to complete all rounds around 30 minutes.

annie with burpees

for time:

50-40-30-20-10 rep rounds of:

burpees

double unders

sit-ups

Goblet

10 rounds for time:
10 pull-ups
15 goblet squats 1.5 pood or 55 lb db
20 swings 1.5 pood or 55 lb db

saturday silliness

endurance wod:

1 mile run

2 mile bike ride

1 mile run

2 mile bike ride

1 mile run

2 mile bike ride.

cover as much distance as possible

then for time:

30 of the each of the following:

weighted walking lunge 35 lb db each arm

jump squats

pull-ups

bicep cable curl

shoulder press 45 lb db

dips

push-ups

tricep cable press down

after completing all movements 30 reps repeat but do only 15 reps of each movement.

02-11-11

skill work:

every minute on the minute for 10 minutes:

2 rep snatches use 80-90% of 1 rm

wod:

5 rounds for time:

15 power snatches 75 lb

15 med ball cleans 20-30 lb ball

15 box jumps 24"

cool-down:

"oregon abs"

25 mason twists, 50 leg levers, 75 sit-ups, 100 flutter kicks.

mainsite thursday

for time complete:

21 deadlifts 225lb

400 m run

18 deadlifts 225 lb

400 m run

15 deadlifts 225 lb

400 m run

12 deadlifts 225 lb

400 m run

what up wednesday

5 rounds for time:

10 power clean 155 lb

10 bench press 155 lb

10 back squat 155 lb

Triplet tuesday

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 rep rounds for time of:

burpees

russian swings 2 pood

ghd sit-ups*

*see comments for possible substitution

after every round complete 3 hand stand push-ups before moving into next round and at the end of last round so 30 hspu total

Mainsite Monday

for time:

135 lb thrusters 15 reps

35 lb weighted pull-ups 15 reps

95 lb thrusters 21 reps

20 lb weighted pull-ups 21 reps

65 lb thrusters 36 reps

36 pull-ups

Nancy and...

Nancy
5 rounds for time of:
400 m run
15 x OH squats, 95 lb

rest, then do 2 rounds of the following super sets, (rest as needed between super sets)

15 x chest fly (use cable, DB or machine)
8 x DB chest press
*use max weight for reps; for the second super set switch up the order

then,
10 x Hercules, DB
15 x diamond push-ups

wod for 2/3/11

Perform 13-, 9-, 5-, 3-, and 1-rep rounds of:
Back Squat
Push Press
Dead Lift

*try and increase load with each set per exercise; do exercises in whatever order desired.
record 5RM for each exercise. Rest as needed. Goal is strength training & form improvement.

Honoring Jack Lalanne

The great health pioneer Jack Lalanne passed away in 2011 at the age of 96. So, today's wod will be a 'for time' challenge of 11 different exercises, many of which involve the push-up in honor of Jack's push-up record. We will be doing 6 reps of each exercise for 9 rounds. As inspiration for the wod, here are some of my favorite Lalanne quotes:

Many so-called spiritual people, they overeat, drink too much, they smoke and don't exercise. But they do go to church every week and pray, "Please help my arthritis. Please help me bring up my strength, make me young again."

Everything you do in life, I don't care, good or bad - don't blame God, don't blame the devil, don't blame me, blame you. You control everything! The thoughts you think, the words you utter, the foods you eat, the exercise you do. Everything is controlled by you.

So, the wod for 2/3/11 is 9 rounds of 6 reps for time of: (record time in comments)
tuck jumps
push-ups, hands release at bottom
box jumps, the higher the box the better
clapping push-ups, as high off the ground as you can
chin-ups
diamond push-ups
scissor jumps, six each leg for total of twelve
burpee modification, push-up*
double-unders
man-makers, DB; choose DB around 20% of BW*
pull-ups

*see comments

The Tetrad modified

For 5 minutes,
establish your 1-rep box jump vertical maximum using two-footed jump. Record height of box in comments.

Then,

Perform 4 rounds of the Tetrad as follows using 135 lb barbell (or 75% body weight) resting 3 minutes between rounds:
10 x deadlift
10 x hang clean
10 x front squat
10 x push press
rest 3 mins.

*record both your fastest and slowest rounds in comments.

1-29-11

1 min ladder:

1 min on 50 sec off 1 min on 40 sec off 1 min on 30 sec off 1 min on 20 sec off 1 min on 10 sec off 1 min on 20 sec off 1 min on 30 sec on 1 min on 40 sec off 1 min on 50 sec off 1 min on.

choose one of the following sports and complete ladder above:

row, run, bike, swim.

hold max distance possible during each 1 min interval.

rest then

team wod:

3 rounds:

20 walking lunge with 35 lb db in each arm

20 kb swings 2 pood

20 burpees

20 kb sumo deadlift high pull 2 pood

20 lateral jumps over parallette (over and back counts as one)

complete with 1 partner alternating between movements with only 1 partner working at a time. focus on keeping all 5 movements unbroken. for each broken excercise count a penalty of 10 hand stand push -ups

"Motivate"

5 rounds for time:
800 m run
40 squats
30 sit-ups
20 push-ups (hands release)
10 pull-ups

*wear a 20 lb vest if available

row your boat allegro

8 rounds for time:
250 m row
rest 1 min 30 sec between efforts
these are all out max efforts
post lowest time to comments

"backside"

5 rounds for time:

5 dead hang pull-ups
10 deadlifts 135 lb
15 two arm bent over 50 lb DB row
20 ghd back extensions
400 m run

cool down:
30 sec on 30 sec off defensive lateral shuffle 3 times in a row
3 sets of 15 one arm kb skull crusher and bicep curl
30 sec on 30 sec of quick feet up and down a stair 3 times in a row again

spectacular

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 rep rounds of the following for time:

thruster 105 lb

burpee

power snatch 105 lb

toes to bar

"Round 1"

for time:
50 overhead walking lunge 45 lb plate
40 leg levers
30 push-ups hands release at bottom
20 chest to bar pull-ups
30 burpees
40 sit-ups
50 squats holding 45lb plate to chest

15 min cap on wod so get after it.

"RWAB"

wod: running with "angie" backwards. for time:

100 squats, run 1 mile

100 sit-ups, run 1 mile

100 push-ups, run 1 mile

100 pull-ups, run 1 mile

cool down: plank hold 3 X 2 minutes vary positions.

"2 fer 1"

modified air force wod for time:

20 thrusters 95 lb

10 burpees

20 snatch 95 lb

10 burpees

20 push jerk 95 lb

10 burpees

20 overhead squat 95 lb

10 burpees

20 front squat 95 lb

rest

3 round for time:

15 hang power cleans 135 lb

15 burpees

1-19-11

5 rounds for time:

21 sumo deadlift high pull 95 lb

21 dips

30 sec isometric back extension hold*

*hold hands crossed in front of chest or if you are bad to the bone behind your head.

tabata time

perform the following 5 exercises tabata style (8 rounds of 20 sec on 10 sec off) with a continuous running clock with a 1 min rest between exercises.

pull-ups

rest 1 min

squats holding 45 lb plate to chest

rest 1 min

push-ups hands release at bottom

rest 1 min

deadlift 165 lb

rest 1 min

sit-ups *

*for sit-ups during 10 sec rest hold feet off the ground.

score lowest rep round per exercise and add total

wod for 1/15/11

2 rounds of:
row or run 500 m
50 push-ups

Then, do the following 3 super-sets NOT for time.
Do 3 sets of 8 reps for each exercise

standing barbell curls
skull crushers

DB fly
pull-ups

Hercules
diamond push-ups

A Walk in the Park

for time:
do 50 scissor jumps
then,
5 rounds of:
5 x barbell thrusters, 135 lb (or 75% body weight)
5 x Turkish get-ups per arm, DB (total of 10 reps)
then,
50 scissor jumps

*see comments

I don't know what I am doing

for time:

50 back squat 95 lb

50 ghd sit-ups

50 scissor jump

50 push press 95 lb

50 bent over row 95 lb

50 box jump 20 inch

50 push-ups on parallette

35 back squat 95 lb

35 ghd sit-up

35 scissor jump

35 push press 95 lb

35 bent over row 95 lb

35 box jump 20 in

35 push-ups on parallette

20 back squat 95 lb

20 ghd sit-up

20 scissor jump

20 push press 95 lb

20 bent over row 95 lb

20 box jump 20 inch

20 push-ups on parallette

In Memory of the Fallen Ducks

10 rounds for time of:
5 x man-makers (modification), DB
25 x double unders

*see comments

wod for 1-10-11

3 little wods

wod 1:

3 rounds for time:

20 burpees

25 wall ball shots 20 lb 10 ft target

20 russian swings 2 pood

12 min cap for wod 1, 4 burpee penalty for every 10 sec over 12 min

rest

wod 2:

7 rounds for time:

7 pull-ups

7 ball slams 30 lb

rest

wod 3:

on the minute every minute for 10 minutes

10 single arm strict shoulder press 50 lb db

alternate arms every minute (so 50 total reps each arm)

a page from the mainsite (nov 17, 2010)

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold.

Post rounds completed and fraction of rounds to comments

"Chopped Linda"

Linda chopped into 3 separate couplets:
Rep scheme for all 3 couplets is 10,9,8,7,6,5,4,3,2,1 rep rounds for time:

couplet 1:
deadlift at 1 1/2 times bodyweight
back extensions

couplet 2:
benchpress at bodyweight
v-ups

couplet 3:
clean and jerk at 3/4 bodyweight
overhead squat with pvc or broom stick

limit rest in between couplets to a couple of minutes, enough to change weight on bar, etc.
Post weight used and 3 separate times one for each couplet to comments.

rest day

rest/recover or make-up day.
alternative wod:
running at a moderate pace and some yoga, active stretching.

Workout of the Day 01-05-11

One minute on, one minute off for 10 minutes.....

30 Kettlebell swings

You will have 1 minute to complete 30 kb swings. Then you will rest for 1 minute. This will be repeated for a total of 10 minutes. If you do not get 30 swings in a working minute, you will count a penalty. Each penalty will result in 25 sumo dead lift high pulls at 135lb to be completed afterwards.

For this workout, use the heaviest kettlebell you can while practicing good technique and challenging yourself.

Then....(rest as needed before beginning wod listed below)
10 rounds for time of:
10 burpees
15 ab mat sit-ups
20 double unders

"Curtis P" mile

wod:

4 rounds for time:

10 curtis P* 95 lb

5 chin -ups (2 count hold with chin over bar every rep)

400 m run

*curtis p consists of the following: from the ground perform power clean with bar remaining in front lunge right foot forward step back to original power clean position then lunge left foot forward step back again push press bar from shoulder to overhead return bar to ground that is 1 rep. (excellent curtis p exercise demo video available on sealfit website)

Everybody's favorite girl "Fran"

wod:

21-15-9 rep rounds for time of:

thrusters 95 lb

pull-ups

1-01-11

odd ball wod to start the new year:

1st

5X2:5X1

5 min on 2 min off 5 min on 2 min off then 5 times 1 min on 30 sec off

swim, bike, row, or run.

2nd

7 rounds 1 min sprint 1 min jump rope singles as 'working' recovery

3rd

2 reps on the minute every minute for 15 minutes of back squat 155 lb

focus on good depth and control of weight 2 count down 2 count up or something like that

4th

3 rounds

5 shoulder press 50 lb db

5 hand stand push-ups

10 kb swing 2 pood

10 sumo deadlift high pull 2 pood kb

5th

75 butterfly sit-ups (soles of feet together)

15o 2 count flutter kicks

"Expo"

4 rounds for time of:

10 burpees

25 pull-ups

50 push-ups

75 squats

wear body armor (20 lb vest if you have one)

wod courtesy of sealfit

12-29-10

wod:

run 4800 meters

then

3 rounds for time:

30 ghd sit-ups

20 dips

10 L-pull-ups

strength work not for time:

3 sets of a weight which allows 8-10 reps

db chest press

skull crushers

standing bicep curl

"Death by Barbell"

5 round for time of:

15 deadlifts

12 hang power clean

9 front squat

6 push press

rx'd weight is 135 lb

"10. 10. 10"

wod:

10 rounds of 10 reps of the following 10 movements for time:

pull-ups

push-ups

sit-ups

squats

double unders

kb swings

box jump

walking lunge steps

knees to elbows

supermans

12-23-10

wod:

run 3200 m

rest 5 min

5 rounds for time:

15 thrusters 95lb

15 push-ups*

*each round vary push-up position, wide, narrow, diamond, on parallettes, feet up on box, hand release at bottom, etc.

12-21-10

wod:

5 rounds for time of the following:

4 shoulder to overhead 50 lb db (4 each arm)

8 back squat 135 lb

12 ball slams 30 lb

16 walking lunge steps with 45 lb plate overhead

cool down:

40 leg levers, 80 supermans, 120 flutter kicks

12-20-10

wod:

3 mile run

*5 rounds not timed moderate pace:

15 kb sumo dead-lift high pull 70lb

15 bicep curl 80lb ez-bar

15 tricep skull crusher 80lb ez-bar

*try to keep 15 reps unbroken

"whitten"

5 round for time of:

22 kb swings 2 pood

22 box jump 24"

400 m run

22 burpees

22 wall ball shots 20 lb ball 10 ft target

"lynne"

5 rounds for max reps of:

bodyweight bench press

pull-ups

post reps for both exercises in all rounds

leg throw down

wod:
for time complete the following:
75 tuck (knee) jumps
100 front squat 115 lb*
75 tuck jumps

*on front squat every drop of the bar complete 20 sit-ups before continuing.
for tuck jump in standing position jump up and tuck knees to chest or high as they go for rep to count knees must be parallel to hips.
wod to be completed as chipper all reps completed for each movement before moving on to next movement.

clean and jerk with a side of cindy

wod:

complete the following for time:

1 clean and jerk 135 lb

1 round of cindy (5 pull-ups, 10 push-ups, 15 squats)

2 clean and jerk 135 lb

1 round of cindy

3 clean and jerk 135 lb

1 round of cindy

4 clean and jerk 135 lb

1 round of cindy

5 clean and jerk 135 lb

1 round of cindy

6 clean and jerk 135 lb

1 round of cindy

7 clean and jerk 135 lb

1 round of cindy

8 clean and jerk 135 lb

1 round of cindy

9 clean and jerk 135 lb

1 round of cindy

10 clean and jerk 135 lb

1 round of cindy

some of my favorite things

wod:
run 5k

rest until recovered

for time:
21-18-15-12-9 rep rounds of
front squat 95 lb
hang power clean 95 lb
push press 95 lb

then for fun 30 ball slams.

a page from the main site

"filthy fifty"

for time:

50 box jump, 24 inch box

50 jumping pull-up

50 kb swings, 1 pood

50 steps walking lunge

50 knees to elbows

50 push press 45 lb barbell

50 back extension

50 wall ball shots, 20 lb ball

50 burpees

50 double unders

12-09-10

15 : 15 X 5

choose one of the following sports bike, run, row, swim and sprint 15 sec followed by 15 sec rest repeated for 5 min

recover 3 min

repeat 3 times

then for time:

25 mason twist

50 leg raises

75 sit-ups

100 flutter kicks

pullups for an appetizer

10 x wide-grip dead hang pull-ups
10 x chin-ups (palms up)
10 x chest-to-bar kip-ups
1 x weighted pull-up

then,

5 rounds for time of:
5 x handstand push-ups
10 x bastards
15 x KB swings, 2 pood

power breakfast

1 x Clean
1 x Bench press
1 x OH squat

a couple of couplets

wod:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 rep rounds for time of:

thruster 105 lb

sumo deadlift high pull 105 lb

then straight into

10, 9, 8, 7, 6, 5 , 4, 3, 2, 1 rep rounds for time of:

clapping push-ups

pull-ups

deadlifts again

strength:

4 sets of 8 weighted barbell lunge

wod:

100 bodyweight deadlifts for time

no matter what rep you are at every minute on the minute stop and do 4 burpees before continuing

12-02-10

rest day

do some yoga or running if you feel like it or nothing

rest days are important for gains (i am still learning)

core essentials

strength work:
superset 4 sets of 12
db skull crusher (use 2 db lying flat on a bench)
db standing bicep curl (keep palm of hands supinated for all 12 reps)
db incline chest fly
wod:
5 rounds for time:
20 kb swings 1.5 pood-2 pood
20 ghd sit-ups
20 back extensions
20 knee to elbow

wod for 11-30-10

skill

3 rounds of not for time:

5 reps shoulder press strict

3 reps push press

1 rep push jerk or split jerk

you cannot drop bar until end of round, rest at least 2 min between rounds, try to increase weight each round.

then for time complete the following wod:

15 hang power snatch 95 lb

15 burpee box jump 24"

10 double unders

12 hang power snatch 95 lb

12 burpee box jump 24"

20 double unders

9 hang power snatch 95 lb

9 burpee box jump 24"

30 double unders

6 hang power snatch 95 lb

6 burpee box jump 24"

40 double unders

3 hang power snatch 95 lb

3 burpee box jump 24"

50 double unders

post heaviest weight for skill portion and time for wod to comments

couplet time

warm-up (buy-in to workout)

2 mile run at moderate pace

wod

for time:

back squat bodyweight 20 reps

80 air squats

back squat bodyweight 15 reps

60 air squats

back squat bodyweight 10 reps

40 air squats

back squat bodyweight 5 reps

20 air squats

random blaster

wod recap for 11/26/10

4 rounds of:
500 m row
25 x reps bench press, 115 lbs.

then,
did 200m challenge on rower

then,
practiced sot presses and snatch balances

then,
did 5 rounds of:
Hercules movement, DB
diamond push-ups

then,
did 10 sprint swim intervals

1941

wod for 11/24/10 to inaugurate the year Pres. Roosevelt made Thanksgiving an official holiday

For time:
run 800 m
then, do the following 19 exercises for 41 repetitions
jumping pull-ups
air squats
push-ups
mountain climbers
sit-ups
man-makers
scissor jumps
barbell lunges
burpees
barbell curls
diamond push-ups
knees-to-elbows, push-up position
box jumps
thrusters
V-ups
SDLHP
push press
double-unders
OH squats
run 800 m

Death by a trio

wod for 11/23/10

Perform modified "death by" as follows for OH squats, snatches, and clean & jerk:

Do five OH squat reps the first minute, six the second minute, seven the third minute and so on until failure.

Rest as needed, then do the same with snatches and then clean & jerks.

let deadlifts be your friend

wod for 11/22/10

Deadlift 1-1-1-1-1

rest as needed, then

10 rounds for time of:
10 x deadlifts
10 x burpees

wods for next 3 days

take 3 days to complete the following wods in any order or manner (1 per day, 2 a day with 1 rest period, or 3 a day 2 day rest)

wod 1 day 1:

choose one of the following sports:

bike, run, swim, c2 (row) and do the following;

120:60 (2 min on 1 min off) X 6 (6rounds of that)

then

'10 rounds of 7' for time:

7 hang squat clean 95 lb

7 stiffed legged deadlift 95 lb

7 med ball twist (sit on floor feet out in front while holding feet off ground touch med ball on one side move to other side and back as 1 rep)

wod 2 day 2:

for time:

run 1 mile

5 rounds of:

2 L-pullups

3 deadhang pull-ups

4 kipping pull-ups

(any grip and releasing from bar allowable)

8 round tabata scissor jump (to increase intensity hold dumbbells in hands during working periods or hold bottom of lunge during rest periods alternating which foot forward during rest)

5 rounds of:

2 L-pull-ups

3 deadhang pull-ups

4 kipping pull-ups

run 1 mile

wod 3 day 3:

10 rounds for time:

135 lb benchpress 10 reps

10 clapping push-ups

200 m sprint

then

100 v-ups for time

post times, comments under headings wod1, wod2, wod 3.

"concept 2 manmaker"

complete the following for time:

30 manmakers 35lb dumbbells, row 500m

20 manmakers 40lb dumbbells, row 1000m

10 manmakers 45lb dumbbells, row 2000m

"dippy"

every minute on the minute for 10 minutes:

10 weighted dips (in between 25 to 45 lb)

5 knee to elbows

then for time:

20 burpees

30 wallball (I will sub 45 lb barbell thrusters)

40 kb swings 1.5 pood

50 box jump 24"

40 kb swings 1.5 pood

30 wallball (sub 45lb barbell thrusters)

20 burpees

post weight for dips and time to comments

"3 little wods and a little wolfie"

"little wolfie"

run 1.5 miles try to increase pace every .5 miles

rest 3 min

wod 1

6 rounds for time wearing 20 lb vest (if available):

3 push jerk 155lb

6 chin-ups

9 push-ups (feet and hands elevated off floor)

rest 2 min

wod 2

tabata back squat 115lb 8 rounds

rest 1 min

tabata air squat 8 rounds

score lowest round for each

rest 3 min

wod 3

5 rounds for time:

4 hand stand push up

8 kb swings 2 pood

12 ghd sit-ups

Progressive Power

wod for 11/12/10

OH squat 1-1-1-1-1
snatch 1-1-1-1-1
clean & jerk 1-1-1-1-1

*try and increase load on each of 15 sets; record 1RM for each

Veteran's Day Tribute

wod for 11/11/10

3 rounds for time:
25 x OH lunge 35lb (1 pood KB) DB right arm
25 x OH lunge 35lb DB left arm
25 x 4-count knees to elbows, push-up position (R knee to L elbow...)
50 x swings, 35lb DB
50 x double-unders
500 m row or run

Poker Time

group wod:
use all 2s, face cards, aces, and jokers from deck of cards and assign the following exercises to each card. face cards = 10 x reps; aces = 15 x reps; jokers = 50 x reps; 2s = 2 mins. time of exercise. shuffle the cards, turn them over, and take turns drawing from top card of deck. the person who draws is first to do exercise. choose heaviest weight to complete reps.

Heart: J=bench press, Q=med ball dynamic p/ups, K=moving DB p/ups, A=diamonds, 2=plank
Diamond: J=chest-to-bar pull-ups, Q=L-pull-ups, K=SDLHP, A=deadlift, 2=GHD/back ext.
Spade: J=OH squat, Q=snatch balance, K=front squat, A=back squat, 2=jump rope
Club: J=push press, Q=HS p/ups, K=snatch, A=clean & jerk, 2=barbell curls
Black Joker=burpees, 12" target; Red Joker=scissor jumps

press before you sweat

Bench Press 1-10-1-20-1-30

then

7 rounds for time of:
3 x weighted pull-ups
5 x burpee box jumps
7 x diamond push-ups
9 x deadlifts

"half barbara" + "how bout some double unders?"

"half barbara "

5 rounds for time of:

10 pull-ups

15 push-ups

20 sit-ups

25 squats

rest 1 min between rounds. 15 min cap total including rest so got to get after it.

rest

"how bout some double unders"

500 double unders for time

every 75 double unders complete an 80 yd sprint

20 min cap total workout

just messin around

run 5k

then 10,9,8,7,6,5,4,3,2,1 rep rounds of

135 lb incline chest press

95 lb sumo deadlift high pull

reverse dips with 95 lb barbell across lap

40 lb dumbell chest fly

40lb dumbell bicep curl to be completd on even rep rounds only after holding db in a static bicep hold for 30 sec standing

not timed but to be completed moving from one exercise to the next at a steady pace

thrustin 2 for 1 modified

wod:
tabata treadmill run 8 rounds 20 sec on 10 sec off

rest 2 min

3 rounds for time:
115 lb thruster 10 reps
20 wall ball shots (12 lb med ball, all i got for now)
20 air squats
30 sit-ups

rest 2 min

tabata treadmill run repeat

"Bring it home" for time 5 rounds of:
75 lb thruster 10 reps
10 leg raises

'thrustin 2 for 1's"

3 rounds for time:

115 lb thruster 10 reps

2 for 1 wall ball shots 20 reps

30 sit-ups

see first comment

"pyramid helen"

for time:

1200 m run

63 kb swings 1.5 pood

36 pull-ups

800 m run

42 kb swings 1.5 pood

24 pull-ups

400 m run

21 kb swings 1.5 pood

12 pull-ups

"Tuscany"

for time complete the following:

30 clean and jerk 115 lbs

400 m run

20 clean and jerk 115 lbs

800 m run

10 clean and jerk 115lbs

1 mile run

cool down:

3 X 1min 30 sec plank hold rotating left side, front, right side during set 1 min recovery between set

"make-up"

3 X 800m interval

2:1 work to rest ratio (so rest half the time it takes to run and repeat)

try to keep 800m interval pace within 5 sec of each other

then for time 3 rounds of:

95 lb back squat 30 reps

95 lb hang power clean 30 reps

30 burpees

From Oregon With Love

The Burpee Mile for time

Good ole' Diane

The warm-up routine

wod - Diane: 21-15-9 for time of
Deadlift 225 lbs
HS push-ups
*holding body weight in HS position for
7 seconds works as substitute for 1 x HS push-up

rest 5 mins.

30 burpees for time
*pick target to hit each rep that
is at least 18" above standing reach

jump & power

warm-up:
5 mins of cardio
10 x knees to elbow

wod:
3 rounds for time of:
50 x scissor jumps
10 x SDLHP (115 lbs.)
50 x box jumps
10 x push press (115 lbs.)
row or run 500 m
rest 3 mins.
*record time of slowest round.

A Three Party

The warm-up routine

wod: 10-5-3-3-3 of
Bench Press
Snatch
Back Squat
*max 10 min per exercise; post 3RM for each

cool down:
30 x 4-count mountain climbers

9 fundamentals

wod:

complete 25 reps of each of the 9 movements of crossfit for time:

back squat

front squat

overhead squat

shoulder press

push press

push jerk

deadlift

hang power clean

snatch (full squat)

rx;d weight is 65lb for men and 45 lb for women

recover as needed

then complete 4 rounds as fast as possible of:

25 4- count flutter kick

40 yd suicide sprint down and back twice (160 yd total)

"Lumberjack 20"

wod for friday oct 22:
1 round for timeof:
20 deadlifts 225 lb
run 400m
20 kb swings 2 pood
run 400m
20 front squat 115lb
run 400m
20 burpees
run 400m
20 chest to bar pull-ups
run 400m
20 box jumps 24"
run 400m
20 dumbell squat cleans 45 lb
run 400m

the catch is that all sets of 20 need to be unbroken. If broken up must repeat 20 reps of broken exercise at the end of wod, not timed but to be completed right after as a penalty

"Mine own creation"

25 minute time limit total for wod.

wod:
run 1.5 mile
then
21-15-9 rep rounds for time of:
155lb bench press
dips
overhead plate lunge 45 lb plate
knee to elbow in push-up position

for lunges and knee to elbow once to right side and once to left side count as 1 rep

active recovery/ rest day

all the following are optional do as much or nothing (listen to your body)

run 5 k

yoga 30 min

mobility wod (can be found on crossfit endurance main page under anaerobic wod)

hurts 2 the core + grace

"grace"

30 clean and jerks 135lb for time

rest 5 minutes

"hurts 2 the core"

3 rounds for time of:

60 sec L-sit

45 lb barbell good mornings, 30 reps

60 ab mat sit-ups

25lb plate back extensions, 30 reps

for l-sit accumulate 60 sec, feet unanchored for sit-ups with soles of feet together (butterfly sit-up)

"Cindy Frog"

3 rounds for time:

2 x frog complex 95lb barbell

7 rounds of cindy (5 pull-up, 10 push-up, 15 squats)

run 400m

frog complex= from the deck squat clean, thruster, back squat, back-thruster. 6 reps of this without putting down bar

wod:

100 thrusters for time at 95lb M / 65lb W

rx'd 12:56

quads on fire

"Miner" (courtesy of sealfit)

stamina not timed: 3 sets of 10 db bench press 85 lb, 3 sets of 15 each arm one arm tricep skull crushers and bicep curl with 35lb KB
then do
"Miner"
3 rounds for time of:
25 burpees
50 push-ups
75 sit-ups
1 mile run

run 3 mile course at park (flat) 20:17

wod 5 rounds for time

10 kb swings 2 pood

15 pull-ups

20 push-ups (chest to deck)

100 m walking hand-stand

what's for lunge?

for time:

100 yd walking lunge

100 yd sprint

10 jumping squat 45 lb barbell

80 yd walking lunge

80 yd sprint

20 jumping squat 45 lb barbell

60 yd walking lunge

60 yd sprint

30 jumping squat 45 lb barbell

40 yd walking lunge

40 yd sprint

40 jumping squat 45 lb barbell

20 yd walking lunge

20 yd sprint

50 jumping squat 45 lb barbell

cool down tabata sit-up and plank hold

wod:
21-18-15-12-9-6-3 rep rounds of:
sumo deadlift high pull kb 2 pood
burpees
time limit 15 min cap for wod

rx'd 11:21

cool down:
5 sets of 10 reps
goblet squat 2 pood
barbell roll-outs

warm-up:

5 k run outside 22:23

10 rounds for time:

4 hand stand push-up

6 pull-up

12 kb swings 1.5 pood

cool down:

2, 4, 6, 8, 10, 10, 8, 6, 4, 2 reps of shoulder press, bicep curl 65 lb

micheal plus bench press

"micheal"

3 rounds for time:

800 m run

50 ghd sit-up

50 back extension

then resting 60 seconds between rounds:

205 lb bench press 2 reps

10 push-ups

for 10 rounds

wod for time:
95 lb back squat, 50 reps
25 dips
115 lb back squat, 40 reps
20 dips
135 lb back squat, 30 reps
15 dips
155 lb back squat, 20 reps
10 dips
175 lb back squat, 10 reps
5 dips

back squat reps may be partitioned as needed, dips must be unbroken or 1 min wall sit penality for each break to be accumulated and completed at end of workout.

then 10X1 min interval with 30 sec recovery, choose one of the following sports: bike, c2, run, swim. hold max distance possible for each interval.

10 rounds for time:

135 lb deadlift 15 reps

15 push-ups

squats n sit-ups with "Jack"

wod 1
5 reps each air squat, sit-ups feet unanchored
10 yard sprint down and back
10 reps each
10 yard sprint
15 reps each
10 yard sprint
20 reps each
10 yard sprint
25 reps each
10 yard sprint
30 reps each
10 yard sprint
30 reps each
10 yard sprint
25 reps each
10 yard sprint
20 reps each
10 yard sprint
15 reps each
10 yard sprint
10 reps each
10 yard sprint
5 reps each

rest a couple of minutes and then do
"Jack"
AMRAP in 20 minutes of:
115 lb push press 10 reps
10 kb swings 1.5 pood
10 box jumps 24"

CF warm-up

Row 5K
rest a few minutes
Death by pull-ups

severin hero wod

for time:

50 strict pull-ups

100 push-ups hands release at bottom

5 k run

if you have a 20 lb vest wear it

double donkey kong

wod:
21-15-9
kb swings 2 pood
burpees
box jumps
wearing 20 lb vest
then no rest without vest
21-15-9
kb swing 1 pood
burpee
box jump

cool down:
7 rounds:
1 min treadmill run 80% sprint
30 sec bicycle abs 2 count
30 sec back extensions

as many rounds as possible in 20 minutes of:

95 lb thruster 5 reps

95 lb hang power clean 7 reps

95 lb sumo deadlift high pull 10 reps

1K Row & CF warm-up

10 rounds for time of:
15 x deadlifts, 135 lbs.
15 x push-ups

3 mile run treadmill 18:27

followed by "death by pull-up" with a continuous running clock do 1 pull-up the 1st minute, 2 the 2nd and so on until you are no longer able to complete the required amount of reps within the minute. use as many sets as needed within the minute.

12 rounds 7 reps no kipping (need to practice more)

followed by 3 rounds not for time:

85 lb db chest press

25 leg raises

1 minute plank hold

a.m.
4 rounds for time:
40 split jump lunge
30 push-ups
20 shoulder press 40 lb dumbbell
10 pull-ups strict

then not for time 5 sets of 15:
back extensions
ghd sit-ups

lunch time
8oo m run with stairs repeat 4 times continuous at Talorsville high track
10 X 20 m sprint starts

tosh followed by 2 count with a cherry

tosh interval

3 rounds:

200 m sprint

400 m sprint

600 m sprint

rest the same amount of time it takes you to run each distance in between efforts

2 count up 2 count down of the following 4 exercises:

back squat 135 lb barbell

stiff legged deadlift 2 pood kb (feet elevated)

bicep curl 75 lb barbell

skull crusher 75 lb barbell

4 rounds 10 reps each exercise. complete entire round before resting but then rest as needed between rounds

cherry on top:

3 rounds for time:

45 lb barbell thruster 14 reps

burpees 7 reps

with a running clock for 20 minutes:

run 1.5 miles

with time remaining complete as many rounds as possible of:

10 kb swings 2 pood

10 ring dips

10 push-ups (hand release at bottom)

score is total rounds completed

step it up "annie"

for time:
50-40-30-20-10 rep rounds of:
step up on box with 35 KB in each hand (rx'd 24" box)
double unders
sit-ups

5k run
treadmill 19:16

strength work:
4 sets of 8 155lb incline chest press
then messing around
3 sets of 10 KB bicep curl 35lb
3 sets of 10 KB tricep overhead press
each single arm

5 rounds for time:

45 lb barbell overhead walking lunge 50 feet

21 burpees

rx'd 13:02

back in the habit (2 wod)

wod #1

for time:

50 knee to elbow

400 m run

40 knee to elbow

400 m run

30 knee to elbow

400 m run

20 knee to elbow

400 m run

10 knee to elbow

400 m run

-rest-

w0d #2

10 rounds for time of:

30 lb dumbbell hang squat clean 10 reps

115 lb push press 5 reps

wod#1 runs on treadmill 18:51, wod #2 rx'd 13:26. i am sore from luce yesterday already if i didn't eat so much processed food who knows?

"luce" hero wod

wearing a 20 lb vest 3 rounds for time of:

1 k run

10 muscle-ups

100 squats

subbed 3 pull-ups, 3 dips for 1 muscle-up time of 37:46. I got a 20lb vest for my birthday, today was first wod with it that was fun let me tell ya

cool-down tabata sit-up wearing vest. 69 sit-ups completed

"Angel"

wod compliments of sealfit for time:
20 thrusther 95 lb, 20 kb swings 1.5 pood, 20 pull-ups, run 400m
15 thruster, 15 kb swings, 15 pull-ups, run 800m
10 thruster, 10 kb swings, 10 pull-ups, run 1 mile

rx'd 24:12. I hadn't worked out since last saturday trying to recover from a head cold, no excuses just results. regardless to say I need to get serious and get in shape.

bear complex progressions

5 rounds for time:

1 power clean

7 front squat

7 push press

7 back squat

7 push press

95lb barbell dropping bar negates round, do 15 ghd sit-ups after each round

bear complex progressions

sept 10th happy birthday to me

1 min ladder interval run

1 min 0n 50 sec off 1 min on 40 sec off 1 min on 30 sec off 1 min on 20 sec off 1 min on 10 sec off 1 min on 20 sec off 1 min on 30 sec off 1 min on 40 sec off 1 min on 50 sec off 1 min on

cover as much ground as possible

-rest-

"GI Jane"

100 burpee pull-ups for time

12:05

pull-ups almost like jumping pull-up did outside at park near house bar needed to be taller, still i ripped my hands up with blisters for the first time doing pull-ups hurts so good

sept 09, 2010

ran outside house loop 25:56 around 3.5 miles

wod

21-18-15-12-9-6-3 rep rounds for time of:
sumo deadlift high pull 75 lb
push press 75 lb
knee to elbow
rx'd 12:42 knee to elbow slow me down when i practice good form

then for strength dumbell chest press 85lb 4 sets of 8-10. rest as needed between sets

Iron's mike kb sister

wod:
5 rounds:
50 yd sprint then 20 kb swings
you have 1 minute to complete work listed above followed by a 2 minute recovery repeat for 5 rounds

-rest as needed-

400 m walking lunge (iron mike)

for every 1 sec over 1 minute on first part you must complete 4 burpees or eat a donut, jelly-filled.

did first part with kids in stroller for added resistance. completed all rounds no penalities although 4th and 5th rounds close at 58, 59 seconds. I once read about making helen times faster by pulling down with the kb during the swing but I tried that and almost sterilized myself.
iron mikes completed in 14:24 I measured in my car 400m from house and just did that.

sept 6th save some 'labor' for the day

complete as many rounds in 15 minutes that you can of:

50 lb dumbbell push/jerk, 5 reps

7 box jumps, 30" inch box

modified bench i jumped on is 22 inches, 27 rounds in 15:15.

sept 4th "the morning after"

wod:

3 rounds for time:

75 sit-ups (feet unanchored)

35 kb overhead tricep press (1.5 pood two hands at a time)

30 sumodeadlift high pull with kb 1.5 pood

25 goblet squat kb 1.5 pood

20 deadlifts 135 lbs

15 hang power clean 95 lbs

10 back extension with 25 lb plate

rx'd 32:58 (i wish i had a 2 pooder that would of been a little sweeter)

rest and then complete (i drove to bingham high school track)

4 x 400 m runs with 2 min recovery in between.

run times :78 sec, :80 sec, :82 sec, :81 sec.

unfortunately i only have one speed in my wheel house a step above super snail pace holy cow come on.

"chelsea"

sept 3 benchmark wod baby

5 pull-ups

10 push-ups

15 squats

on the minute every minute for 30 minutes.

first off happy birthday old man. this one was fun. finished first 24 rounds at 40 sec each minute, last 6 rounds at 45 sec.

wednesday sept 1st

wod:

3 rounds

800m run

then in the same amount of time it takes to run

30 ghd sit-up, 50 flutter kicks, plank hold for remainder of time

5 min rest then

3 rounds for time

30 front squat 95 lb

30 kb swings 1.5 pood

30 close grip (tricep?) push-up (elbows brush your lats on way up and down)

Rx'd 18:15. i need to get in shape seriously no one likes a fatty just kidding

"upper body delight"

wod done on friday august 20th:
10 rounds for time:
4 hand stand push-ups
6 pull-ups
8 sumo deadlift high pull 95 lb
10 db chest press 65lb

kids stopped timer, silly rascals.

"Coe-like"

modified hero wod done on tuesday august 24th after 5k run outside:
for time 10 rounds of:
95lb thruster 10 reps
10 push-ups (rings if have them)
10 knees to elbows

time of 25:43. That blows my legs were fatigued from run wish I had just done this one fresh. I need to work on explosiveness and power I tend to grind out to much endurance sometimes. Push-ups performed with feet on bench and hands on two different chairs to get extra range of motion at bottom.

sit-ups and swings

wod done on july 17th:

10-20-30-40-50 rep rounds of:
push-ups
air squats
(on push-up every other one clapping if you are crazy)

then no rest

50-40-30-20-10 rep rounds of:
KB swings 1.5 pood
sit-ups

for time, Rx'd 23:18. On this one I was at 7:13 starting swings, sit-ups I think slowed me down even though I completed rep rounds no breaks on sit-ups I was just slow, for kb first 50 no break, then started chopping them up as needed. I have come to realize if you want a fast time you just can't take a break unless you passout or puke or something.

tuesday august 31st

wod for tuesday august 31st

ran outside loop around house time of 25:19 (distance of 3.7 miles)

5 min rest then do

for time:
10-9-8-7-6-5-4-3-2-1 push/jerk 135 lb
do 8 pull-ups between each round
Rx'd 11:01. pull-ups hardest for me here I really need to work on kipping

"stephen"

wod for august 18th wednesday

1.5 mile run (treadmill 9:30)

and then do

"stephen"
30-25-20-15-10-5 rep round of:
GHD sit-up
Back extension
Knee to elbow
95 lb stiff legged deadlift

Rx'd 19:14. Dizzy after this one and my hammies were not right for a week at least. I love crossfit.

squat n pull-ups/push-ups

with a continuosly running clock, on the 1st minute do as many squats (air) in 60 seconds, subtract your total number of squats from 60 seconds and perform that number of pull-ups in the next minute, in the third minute do as many squats as you can in 60 seconds, subtract your number of squats from 60 seconds again and perform that number of push-ups in the next minute. Do this for 3 rounds. If you do 60 squats in a minute, you won't have to do any pull-ups or push-ups the subsquent minutes. Your score will be total number of pull-ups and push-ups performed. Lowest score wins.

completed on wednesday august 25th as Rx'd. Score 78. I know you are going to kill me but at least I know I am a pansy.

monday august 30th

wod:
1 mile run

100 burpees

1 mile run

for time

Rx'd 25:53. Completed at Bingham High School track. I was sitting at 16:07 after 1 mile and burpees, legs and lungs would not work the last 1 mile felt like a snail, but I did not quit.

Intensity Hiatus

I have begun my focused MCAT studies. My workouts will be less intense and shorter in duration; I need to allocate my glucose supplies to my brain for the next 6 weeks.

short stint

3 rounds of:
run 400 m
20 x push-ups
40 x squats
30 x sit-ups

McGhee

CrossFit Warm-up

Complete AMRAP in 30 minutes of:
5 x dead lifts (275 lbs.)
13 x push-ups
9 x box jumps (24 in.)

Cool-down:
jogging

quickie

Warm-up

2 x rounds of following barbell combo (95 lbs.):
10 x snatches
10 x overhead squats
10 x thrusters
10 x barbell rows
*without letting go of the barbell
then, with same weight, perform 10 x snatch balances

'cry baby'

CrossFit warm-up

Complete 21 - 15 - 9 for time of:

Push-press (115 lbs.)

KB swings (70 lb.)

GHD sit-ups

*perform 60 m of traveling burpees between each round for a total of three, so complete 21 reps of the above exercises, then burpees, then 15 reps of each then burpees, then 9 reps and burpees as the final touch.

Cool-down:

Versa-climber and rower - 3 mins. each

KB circuit

CrossFit warm-up

For time, complete 3 x rounds of:
15 x KB swings
100 m run
15 x KB rows each arm
100 m run
10 x KB clean and jerks each arm
100 m run
15 x KB sit-ups
100 m run
*50 lb. KB (use DB if needed); the rows are performed in the push-up position with one hand on the ground and the other performing the rows; place KB on upper chest for sit-ups; run is hard as you can go; I did mine on a manual Woodway treadmill.

variety mix

CrossFit warm-up

Tabata style for eight rounds of:
Thrusters (95 lb)
Pull-ups
*perform thrusters for 20 s and switch to pull-ups during 10 s rest and then perform pull-ups for 20 s. that is one round. complete 8 rounds = 8 minutes.

10 sets of:
10 push-ups (vary hands and body position each set)
15 pulls on rower
*as fast as you can

Cool-down

"Lung"-er

CrossFit Warm-up

Complete 2 rounds of:
Run 8 x 100 m sprints with 20 s rest between
rest 3 minutes
Row 800 meters
rest 3 minutes

Cool-down:
Turkish get-ups (20-40 lb. DB or KB)
3 sets of 5 reps each arm

Can you rep this?

Warm-up:
15 minutes of your choice

For time, perform the following 6 rounds:
Squats 100 - 75 - 50 - 25 - 15 - 10
KB Swings 50 - 35 - 25 - 15 - 10 - 5
Push-ups 35 - 30 - 25 - 20 - 15 - 10
*a round is squats, swings & push-ups

Cool-down with Tabata core
* 2 mins. each with 2o s on and 10 s off (8 mins. total)
sit-ups
V-ups
scissors
leg raises

strength & speed

Warm-up (go light on pull-ups)

For strength, perform 3 x sets of the following:
3 x weighted pull-ups
5 x dead hang pull-ups
7 x kipping pull-ups
*finish entire set before coming off bar

For time, complete 5 x rounds of:
10 x deadlifts (225 lbs.)
10 x burpees

Cool-down:
with same weight as before, complete 4 x sets of 5 x reps of the following weighted pull-ups:
1st set - normal to wide grip (palms down)
2nd set - deadlift grip (one palm up, one palm down)
3rd set - deadlift grip (switch hands)
4th set - chin up (palms up)

Tabata this!

Warm-up

Without rest between, perform a tabata of each of the following:
Burpees
Lunge jumpers
KB swings (50 lbs.)
box jump (20-30 in.)

*each exercise will consist of 8 reps of 20 s as hard as you can go and then 10 s rest. i.e., you will begin with burpees and go 20 s all out and then rest for 10 s and do that 8 times for burpees and then move to lunge jumpers without any rest and complete a tabata and then all through the other exercises; clock is continuous; will take exactly 16 mins. maintain form throughout. ensure you explode up on your burpees, go deep on your lunge jumpers, pop your hips on your swings (weak arms) and just try not to fall on your box jumps :) have fun bonking

**Cool-down for sure
do anything but come to a dead stop

The Tetrad

Warm-up

4 rounds for time of:
5 x deadlifts
5 x hang cleans
5 x front squats
5 x push presses
right after final round, hold HS position for max time

*135 lbs. do not drop barbell during round; doing so negates the round

Cool-down
Row 1K

"7" heaven

Warm-up

For seven minutes, complete as many rounds as you can of:
200 m run (sprint)
10 x pull-ups
10 x mountain climbers
10 x SDHP (95 lb.)
Then, rest for 60 seconds and repeat once more for seven minutes.

Cool-down:
light jog and stretching

get your swing on

Warm-up

For time:
150 KB swings (50 lb.)

*every minute on the minute stop and perform 8 x sit-ups; substitute w/ DB if needed

Cool-down:
Core & abs

A Thirty Sandwich

Warm-up

For time:

800 m run

30 x knees to elbows

30 x snatches

30 x burpees

800 m run

*snatches are light weight (75 lbs.) so focus on control and speed

Cool-down

Iron Mikes

Warm-up

For time:
400 m Iron Mike (walking lunge)

*every step is a lunge, no going forward unless it is a lunge; back knee goes to ground or at least to within 1 mm of ground - rulers are allowed :)

Cool-down

Juiced-Up Helen

Warm-up

5 rounds for time of:
400 m run
21 x KB swings (70 lbs.)
12 x pull-ups (chest to bar)

Cool-down

Deadlift / Push-up

Warm-up

For time:
10 x rounds of:
15 x Deadlifts (135 lbs.)
15 x Push-ups

Cool-down

Overhead Squat

Warm-up

With a running clock, do 1 x OH squat the first minute, 2 x the second minute, 3 x the third minute, etc. until you cannot complete a round.

*95 lbs.

Cool-down:
2 x rounds of 2-4-6-8-10 reps; alternate between standing barbell curls and standing military press with 65 lbs. i.e., do 2 reps curls, 2 reps press, 4 reps curls, 4 reps press, etc. up to 10 reps each. rest 30 seconds and complete another round

freedom

My school schedule throws my thursday workouts off, which kind of works well as a 3-day split is pretty effective (3 days on - 1 day off). Still, pick your own poison and go after it if you can or make up any WODs you missed before. I'm gonna do the yoga thing

Run & Pull

Warm-up

AMRAP in 20 mins of:
20 x pull-ups
400 m run

*AMRAP = as many rounds as possible

Cool-down - jog it out & short ab workout

The Filthy 50

CrossFit Warmup

For time:
50 x box jumps, 24-inch box
50 x jumping pull-ups
50 x kettlebell swings - 50 lbs.
50 x walking lunge steps
50 x knees to elbows
50 x push press, 45 lbs. (barbell)
50 x back extensions
50 x wall-ball shots, 20 lbs.
50 x burpees
50 x double-unders

**rest as needed; go all out

Cooldown:
Row 1K or 5 min. jog

Hoorah!

CrossFit warmup

3 rounds of:
30 sec jumprope
30 sec samson stretch 2 x
overhead squats 10 x
pushups or dips 10 x
pullups 10 x
back extensions 10 x
situps 10 x

for the love of burpees and snatch

For time:
15-12-9-6-3
Power Snatch
Burpees

*95 lb for snatch - make burpees count; full explosive jump coming up