WOD week #30

WOD 1

5 rounds for time:

10 Front Squat (#135/#95)
10 Pull-ups
200 Meter Run

Compare to 7/23/12

WOD 2

Isabel

30 Snatch (135/ 95#)

Compare to 7/24/12



WOD 3

21 Deadlift (#225/#155)
21 Ring Dip
200 Meter Run
15 Deadlift (#225/#155)
15 Ring Dip
200 Meter Run
9 Deadlift (#225/#155)
9 Ring Dip
200 Meter Run

Compare to 7/25/12

 No more WODs this week - Diesel moved

WOW week #29

WOD 1

3 RFT:

5 Snatch (135/ 95#)
200 m 1-arm Farmers Carry: Right (#53/#35)
5 Snatch
200 m 1-arm Farmers Carry: Left
7 Handstand Push-Ups

Compare to 7/16/12


WOD 2

AMRAP - 15 minutes

10 Toes to Bar
100 Meter Run
10 Pull-ups
100 Meter Run

Compare to 7/17/12

WOD 3

For time:

30 Calorie Row
3 Rope Climb (20')
30 Thrusters (#95/#65)
30 Burpee
30 Wallball (#20/#14)

Compare to 7/18/12

WOD 4

Clean Ladder – 15 bars, 30 sec rotation

Div A. 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275


Div. B: 75, 85, 95, 100, 105, 110, 115, 125, 135, 145, 155, 165, 175, 185, 195

Compare to 7/19/12

WOD 5

3 rounds for time:

8 Split Snatch (#115/#75)
7 Bar Muscle-up
400 Meter Run

Compare to 7/20/12

WOD 6

In Teams of 2 perform 12 RFT:

400 meter Med-Ball (#20/#14) Relay*

*Athletes will alternate sprints and rests

Compare to 7/21/12

WOW week #28

WOD 1

Overhead Squat

5-4-3-2-1-1-1

Compare to 7/9/12

WOD 2

"Angry Annie"

50-40-30-20-10

Double Unders
Kettlebell Swing (1.5/1 pood)

Compare to 7/10/12

WOD 3

AMRAP-15

7 Push Press (#135/#95)
10 OverHead Squats (#135/#95)
15 V-ups

Compare to 7/11/12

WOD 4

Deadlift
5-5-5-5-5

Compare to 7/12/12

WOD 5

6 Rounds for time:

6 Ring Dips
6 Box Jumps (24"/20")
6 Hanging Power Cleans (#135/#95)

Compare to 7/13/12

WOD 6

Team WOD

In teams of 2, with only one partner working at a time, complete:

30-20-10
Kettlebell swings (#53/#35)
Pull-ups

Rest exactly 2 minutes and then complete:

30-20-10
Thrusters (#95/#65)
Box Jumps

Compare to 7/14/12

WOW week #27

WOD 1

Thrusters (clean load from the floor)
5-5-3-3-1-1-2

Then

Bench or Floor Press
50 reps in as few sets as possible (20 min cut off)

Compare to 7/2/12

WOD 2

3 Rounds for time:
25 Pull-ups
50 Sit-ups
25 Burpees

Compare to 7/3/12


WOD 3

As Many Rounds as Possible in 30 minutes:
10 Ground to Overhead (#135/#95)
500 Meter Run

Compare to 7/4/12

WOD 4

21-15-9
Deadlift (#225/#155)
Thruster (#95/#65)

Compare to 7/5/12

WOD 5

5 Rounds for time:
15 Toe to Bar
15 Russian Kettlebell swing (#53/#35)
15 Feet Handstand Walk
15 Box Jump (24"/20")

Compare to 7/6/12

WOD 6

In Teams of 2, perform alternating suicides of:

Amrap-3 - 100m Kettlebell Farmer's Carry (70/ 53#)
 - Rest and rotate station
Amrap-3 - 20m Prowler Push (90/ 60#)
 - Rest and rotate station
Amrap-3 - 20 m Yoke Walk (225/ 155#)
 - Rest and rotate station

* Optional Extra station for 12 + class:
Amrap-3 - Weighted Vest or sandbag Run (20/ 10#)

Compare to 7/7/12

WOW week #26

WOD 1

3 RFT

800 meter run
40 sit-ups
40 kettlebell swings (#53/#35)

Compare to 6/25/12

WOD 2

5 RFT

5 thrusters (#135/#95)
15 pull-ups

Compare to 6/26/12

WOD 3

OTM - 10

Snatch 1, 2 or 3 reps

~ Then, with the same load, immediately perform 5 minutes of Clean for max repetitions

Post total reps (snatch+clean) and record the load used

Compare to 6/27/12

WOD 4

3 RFT

50 Double Unders
30 Burpees

Compare to 6/28/12

WOD 5

7 RFT

100 meter run
10 ring dips
10 box jumps

Compare to 6/29/12

WOD 6

AMRAP 2 minutes (each station) w/ :30 sec rest btw stations

Station 1: Wallballs (20, 14)
Station 2: Power Snatches (95, 65)
Station 3: Calorie Row
Station 4: Rope Climb Ascents (15 ft.)

Compare to 6/30/12

WOW week #25

WOD 1

3 RFT:

40 Double-Unders
20 Box Jumps
10 Handstand Push-ups

Compare to 6/18/12


WOD 2

For Time:

3 rounds of:
7 Deadlift (#345/#225)
7 Muscle-ups

~ then immediately 3 rounds of:
21 Wallball Shots (#20/#14)
21 Toes to bar

~ then immediately:
28 Burpee Box Jump Overs

Compare to 6/19/12


WOD 3

OTM-8:

10 Kettlebell Swings (#53/#35)
10 Pull-ups

If you fail to complete a set in 60 seconds, finish it and rest the remaining seconds; picking back up at the top of the next minute.

Compare to 6/20/12


WOD 4

Front Squat
5(60% of 1RM)-3(80%)-1(90%)-5(82%)
(rest 2 minutes between sets)

Snatch
2-2-2-2-2-2
(rest 10 seconds between each rep)
(rest as needed between sets)

Compare to 6/21/12


WOD 5

10 RFT:

50 Meter Sprint
10 Burpees
50 Meter Sprint
15 Russian Kettlebell Swings (#53/#35)

Compare to 6/22/12


WOD 6

In teams of two, partners alternate whole rounds to complete 4 rounds each of:

20 Wallball shots (#20/#14)
10 Deadlift (#225/#155)
400 Meter run

Compare to 6/23/12

WOW week #24

WOD 1

AMRAP in 10 minutes
6 squat cleans (#120/#65)
12 pull-ups
24 double unders

Compare to 6/11/12

WOD 2

Jerk (Front)
1-1-1-1-1
Jerk (Back)
1-1-1-1-1

Compare to 6/12/12

WOD 3

5 Rounds for Time:

5 Deadlift (1.5 x bodyweight)
15 Wallball (20/ 14#)

Compare to 6/13/12

WOD 4

4 Rope Climb (15 ft)
40 Sit-ups
40 Burpees
3 Rope Climb
30 Sit-ups
30 Burpees
2 Rope Climb
20 Sit-ups
20 Burpees
1 Rope Climb
10 Sit-ups
10 Burpees

Compare to 6/14/12

WOD 5

7 Rounds for Max Load:

1 Snatch Balance
Into
3 Overhead Squat

Compare to 6/15/12

WOD 6

In teams of 3, perform: AMRAP - 15 minutes

- Person A: 500 Meter Row, while
- Person B: 30 1Arm Kettlebell HighPull, while
- Person C: 30 SumoDeadlift HighPull
(rotate each round)
All Together: 400 Meter Run
All Together: 30 Ring Dips (sharing 1 set of rings)

Compare to 6/16/12

WOW week #23

WOD 1

21-15-9

Sumo Deadlift High Pull (95/ 65#)
OverHead Squat (95/ 65#)
Burpee Jump-Over-Box (24/ 20#)

Compare to 6/4/12

WOD 2

Front Squat
3-3-3-3-3

Compare to 6/5/12

WOD 3

AMRAP-15

3 Shoulder to Overhead (75% bodyweight)
6 Push-ups
9 Kettlebell Swings (53/ 35#)

Compare to 6/6/12

WOD 4

4 RFT

20 Wall Ball (#20/#14)
400 Meter Run

Compare to 6/7/12

WOD 5

AMRAP-12
250 Meter Row
5 Bench Press

Choose your load from the following, making sure it sounds light for 5 reps.
(Men - 75, 105, 135, 165, 195, 225)
(Women – 55, 75, 95, 115, 135, 155)

Compare to 6/8/12

WOD 6

Crossfit for "Hope"

Three rounds (FGB style):

1min. Burpees
1min. Power Snatches (#75/#55)
1min. Box Jump
1min. Thrusters (#75/#55)
1min. Chest to bar Pull-ups
1min. Rest

Compare to 6/9/12

WOW week #22

WOD 1

Murph - For Time:

1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Squats
1 mile Run

Compare to 5/28/12

WOD 2

5 rounds of the following complex:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

* Do not drop weight, do not set it down.
* Rest 2 minutes between rounds.
* Work up to the heaviest weight possible

Compare to 5/29/12

WOD 3

As Many Round As Possible in 10 minutes of

30 ft Broad Jump
30 ft Handstand Walk
30 ft Over Head Walking Lunges (#45/#25 Plate)

Compare to 5/30/12

WOD 4

CFG 2011.4 - Variation

5 Muscle-ups
10 Deadlift (#245/#165)
15 Situps
50 meter run
5 Muscle-ups
10 Deadlift
15 Situps
100 meter run
5 Muscle-ups
10 Deadlift
15 Situps
150 meter run
5 Muscle-ups
10 Deadlift
15 Situps
200 meter run

Compare to 5/31/12

WOD 5

21-15-9

Toes to Bar
Rotating Burpees
1 arm Kettlebell Thrusters (#53/#35) (alternating)

Compare to 6/1/12

WOD 6

DT - 5 Rounds for time

12 Deadlift (155/ 100#)
9 Hang Power Clean (155/ 100#)
6 Push Jerk (155/ 100#)

Compare to 6/2/12

WOW week #21

WOD 1

2000 Meter Row
50 Pistols (alternating)
30 Hang Cleans (#225/#135)

Compare to 5/21/12

WOD 2

Bench: 5-5-5-5-5

Compare to 5/22/12

WOD 3

7 Minutes to Establish a 1 rep snatch~ then ~
Run a 5K

Compare to 5/23/12

WOD 4

7 Rounds for Time

7 Front Squat (165/ 115#)
7 Chest to bar Pull-Ups

Compare to 5/24/12

WOD 5

3 Rounds for Reps

1 Minute Rope Climb
1 Minute Grasshoppers ( Right + Left = 1)
1 Minute V-Ups
1 Minute Parralett Pass Throughs (Forward  + Back = 1)
1 Minute Rest

Compare to 5/25/12

WOD 6

In Teams of 4 (2 men, 2 women) complete:

M - 20 Partner Deadlift (#455)
M - 20 Handstand Push-ups
W - 20 Partner Deadlifts (#315)
W - 20 Handstand Push-ups

M - 20 Handstand Push-ups
M - 20 Partner Deadlifts (#455)
W - 20 Handstand Push-ups
W - 20 Partner Deadlifts (#315)

Compare to 5/26/12

WOW week #20

 WOD 1

Elizabeth Ladder
AMRAP-12

3-6-9-12-15-18-21...

Squat Clean (135/ 95#)
Ring Dips

Compare to 5/14/12

WOD 2

Overhead Squat

5-4-3-2-1-1-1

Compare to 5/15/12

WOD 3

Burpee / Clean Ladder

5 Bars of
7 Burpee
1 Clean

Every minute on the minute, the athlete will rotate to the next bar and perform 7 burpees

Within the remainder of that minute, the athlete will attempt 1 clean
If successful, the athlete will continue to the next bar (at the start of the minute)

When the athlete misses a clean (aka -'falls off the ladder') - they may re-attempt within the minute, or perform max rep Burpees within the minute as a tie-breaker (similar to the Double-Under / Snatch Ladder at Reagionals this year)

When athletes finish with all 5 bars, they may rest and reset for the next heavier round.

Beginners 
1. 55-60-65-70-75 (Women's bar, rounded up by 2# )

Lighter Lifters & Lady's Rx'd (Women's bar, rounded up by 2# )
1. 85-90-95-100-105
2. 110-115-120-125-130

Heavier Lifters & Men's Rx'd
1. 135-145-155-165-175
2. 185-195-205-215-225
3. 235-245-255-265-275

Compare to 5/16/12

WOD 4

Nicole (Variation)
AMRAP-20

400 m Run
Pull-Ups*

*In this variation, athletes will select a fixed number of pull-ups to perform each and every round.
     Ex. 5, 10, 15, 20, or 25 reps

Compare to 5/17/12

WOD 5

Diane Ladder
AMRAP - 12

3-6-9-12-15-18-21 ... etc.

Deadlift (225 / 155#)
Handstand Push-Ups

Compare to 5/18/12

WOD 6

Double Pyramid Helen
Team WOD: In teams of 2 perform

1200 m Run
63 Kettlebell Swings
36 Pull-ups
800 m Run
42 Kettlebell Swings
24 Pull-ups
400 m Run
21 Kettlebell Swings
12 Pull-ups

Compare to 5/19/12

WOD week #19

 WOD 1

2009 Mid-Atlantic Regional WOD: "Squat Snatch Fran"

21-15-9
Squat Snatch (95/65)
Pull-up

Compare to 5/7/12


WOD 2

Row 500m
~ Then ~
21-15-9
Thrusters (95/65)
Burpees
~ Then ~
Run 400m

Compare to 5/8/12

WOD 3

Weighted Pull-ups
1-1-1-1-1-1-1

Compare to 5/9/12

WOD 4

3 Rounds for time:

400 Meter Run
10 Right: 1-arm Kettlebell Swing High-pull (#53/#35)
10 Left: 1-arm Kettlebell Swing High-pull (#53/#35)
10 Right: Pistols
10 Left: Pistols

Compare to 5/10/12

WOD 5

Flight Control

10-20-30-40-50-40-30-20-10

Consecutive Double-Unders

You must perform each set in it's entirety and rest or pause between sets. If a set is not complete you have to start over at zero for that set.

Compare to 5/11/12

WOD 6

"Team Murph"

- In Teams of 2 complete the following:
Run 1 Mile*
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile*

*Run together
Vest is options (limit 1 Vest per team)

Compare to 5/12/12