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Monthly Archives: February 2010

WOD 03/01/10

WU

-Walkout pushups 3 x 10 reps

-Snatch Balance

WOD

-AMRAP in 20 minutes

-Barbell Hang Snatch-10 reps  M95/F65

-Burpees-10

-Stairs-10




WOD 02/27/10 “Vomitnator Day”

WU

1 mile run

WOD

Five  Rounds

Heavy Prowler Push-one way/Tire drag(females) 100 feet

KB Snatch-15 reps R/L  (M16kg/F12kg)

Ring Pulls-20 reps

Sprints-100 feet x 2

HSPU-5 reps or Inverted variation-10 reps

WOD 02/26/10 “Chipper”

WU

400 meters

Mountain climbers 4 x 20 reps

WOD

Tire flips-25 reps

Sledgehammer-50 reps  R/L

Pullups-75 reps

Air squats-100 reps

SDHLP-25 reps  M135/F95

KB swings-50 reps  M24kg/F20-16kg

Pushups-75 reps

Air squats-100 reps

WOD 02/24/10

This is what globo gyms think of you!

*Credit to the WOD Shop for the pic


WU

Jump Rope – 2 minutes x 3


WOD

Three Rounds

400 meters

Clean barbell burpee-21 reps  M95/F65

KTE-21 reps

Wall ball-21 reps


CD

Three rounds

Downward dog-15 reps

Up dog stretch-15 reps


WOD 02/22/10 “Tabata Up Yours!”

2009 CrossFit Games Champion Tanya Wagner- World’s Fittest Woman!


WU

Three Rounds

Air Squats-10 reps

Pushups-10 reps

V-sit ups-10 reps


WOD

“Tabata Up Yours”
8x(20:10) each exercise, 32 rounds total

Tabata Deadlift (M135lb/F95lb)
Rest 2 minutes
Tabata Push Press (M75lb/F55lb)
Rest 2 minutes
Tabata Box jumps
Rest 2 minutes
Tabata Ball Slams (M30lb/F20lb)


CD

Two sets

GHD Ham raises-10 reps

Supermans-10 reps


WOD 02/20/10 “South Beach”

The Affiliate WOD on South Beach!


WU

Three rounds of 10 reps

Jumping Jacks

PVC-OHS


WOD

Four rounds of 12 reps

KB Snatches R/L   (M/16kg/F/12kg)

Clapping pushups

Burpees

OH Squat- M95/F65

OH Plate walk-M45/F25

400 meter run



WOD 02/19/10 “Filfest 2010″

WOD in honor of CrossFit Filfest!

WU:
3 rds abs
10 sit up
10 v ups
10 hollow rocks

WOD:
5 Rds
10 Cleans
10 KTE
10 Thrusters
10 KB Swings
200 Jump rope- odd
200 meter run-even

WOD 02/17/10

Picture compliments of  Viv from CrossFit Watertown


WU


Jumrope ( work on double unders)

60:15  for 10 rounds


WOD


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

SDLHP  M95/F65

Ring Pushups

Box jump with full squat

Strict pull-ups

WOD 02/15/10 “Lord of the Rings”

Our new rings!


WU

200 meter run

Five 40 yard sprints


WOD

Thirty minutes AMRAP of:

Front squat- 10 reps   M95/F65

Ring dips-10 reps

KB waiters walk- 200ft  M20kg/F12kg (single bell)

200 meter run





WOD 02/13/10 ” Tabata”

Tabata victims!


WU

Skill Work: Snatch from hang position


WOD

Tabata 20 sec work/10 sec rest of:

Burpees

Air Squats ( on dynamax ball)

D-ball slams- M30/F25

Planks

Eight rounds total