WOD Saturday 01 January 2011

Crossfit Michael
3 rounds for time of:
run 800m
50 back extensions
50 sit ups

WOD Friday December 31 2010

5/3/1Press
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift




Conditioning
Complete as many rounds in ten minutes as possible:
Advanced: 2 muscle ups
                   4 handstand push ups
                   8 kb swings M70lbs/F35lbs
Intermediate: 10 pullups
                      10 dips
                      8 kb swings M55/F25
Beginner: 10 jumping pull ups
                 8 Piked Handstand push ups
                 6 Kb Swings M55/F25

WOD Thursday 30 December 2010

5/3/1Deadlift
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift





Conditioning
7 rounds for time
Advanced: 3 front squats, M185/F115
                   7 L-Pull ups

Intermediate: 3 Front squats, M115/F85
                       7 strict pull ups

Beginner: 3 Front Squats, M95/F65
                 7 horizontal rows

WOD Tuesday 28 December 2010

Push Jerk
3/3/3

5/3/1Bench
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift





Weighted Pull Up
3/3/3

WOD Monday 27 December 20010

I hope everybody had a wonderful Christmas. Now let's get back on track with some squats shall we?

5/3/1Squat
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
5 rounds for time
12 deadlifts
9  hang power clean
6 push jerks




Weight is 75% of your one rep max power clean

WOD Friday 24 December 2010

5/3/1Press
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
10 Rounds for time:
10 wall ball
10 pull ups

Get this one done and over with and go have yourself a merry christmas!

WOD Thursday 23 December 2010

I apologize for the the lateness of my post, I actually lost track of what day it is

5/3/1Deadlift
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
CrossFit "Isabelle"
30 Snatch for time
Use 80% of your snatch one rep max if you know what that is if you don't know than use your 5rep max and chip away at it

WOD Tuesday 21 December 2010

Overhead Squat
3/3/3

5/3/1Bench
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Weighted Pull up
5/5/5/

WOD Monday 20 December 2010

5/3/1SquatA detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
200 Squats for time

WOD Saturday 18 December 2010

Today is an optional day

Take today to work on skills. Don't go hard or heavy. If you choose to workout today keep weights and intensity to a level where you can work on form and mechanics

WOD Friday 17 December 2010

5/3/1Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
5 rounds for time
15 press at 65% one rep max
25 back extentions

WOD Thursday 16 December 2010

5/3/1Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning 
3 rounds for time
5 Power cleans at 85% one rep max
50 double unders

WOD Tuesday 14 December 2010

Power Snatch
5/5/5

5/3/1Bench
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning
100 pull ups for time
-Pull ups can be jumping if needed

WOD Monday 13 December 2010

5/3/1Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time
15 Kettlebell swings
21 Box jumps
Run 400m


Advanced: M, 2pood swings/24"jumps
                   F, 35lb Swings/20"jumps
Intermediate: M, 1.5Pood swings/20"jumps
                       F, 25 pound swings, 16"jumps
Beginner: M, 35lb swings/16"jumps
                 F, 15lb swings/12"jumps

WOD Saturday 11 December 2010

Complete three rounds resting as needed between movements
Handstand hold for max time
Chin over bar hold for max time
L-sit or L-Hang for max time
Squat hold for max time

WOD Friday 10 December 2010

Push Jerk
5/31/1/1


5/3/1Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
5 rounds for time
5 shoulder to overhead @ 85% max push jerk
10 burpees

WOD Thursday 09 December 2010

Oh How we continually turn to the unending wisdom of our beloved coach Rip

Power Clean
5/3/1/1/1


5/3/1Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Strict pull up
3 rounds for max reps

Power Snatch 5/3/1/1/1

5/3/1Bench
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift




Conditioning
Max rounds in 7:00
Advanced: 10 Ring dips
                  10 Toes to bar
Intermediate: 10 Ring push ups
                      10 Knees to elbows
Beginner: 10 Ring push ups from the knees
                  10 Hanging knee raises

WOD Monday 06 December 2010

Trainer guy, I like your style.

Push Jerk
3/3/3

5/3/1Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning
3 Rounds for time
5 Dumbbell jump squats
10 Box jumps
20 Squats

DB Jump squats: M60, 40, or 25lb dumbbells
                             F35, 25 or 10lb dumbbells

Box Jumps: M24, 20 or 16"
                    F20, 16 or 12"

Skills day Saturday

Maybe today would be a good time to work on your gymnastics skills

Take today to make up a workout you may have missed.

If you re up to date on your workouts then use today as an opportunity to drill some skills that you need to work on. You never know when something like double unders or snatches my come up in the WOD. Improving your technical skills will make you more fit and reduce our WOD times

WOD Friday 03 December 2010

Squat clean and jerk
5/5/5

5/3/1Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time
Row 500m
7 thrusters


Advanced: M135lb, F85lb
Intermediate: M95, F65
Beginner: M65, F45

WOD Thursday 02 December 2010

Me doing some 5/5/5 weighted pull ups back in June

Snatch grip high pull
3/3/3/3/3
Watch the video HERE

5/3/1Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Weighted pull up
3/3/3/3/3