3rounds of 7 thrusters and 7 pull ups then
run 800m
3 rounds of 5 thrusters and 5 pulls ups then run 800m
3 rounds of 3 thrusters and 3 pull-ups then finish with 800m
Guys, use #115 on the thrusters. Girls use #65 or heavier. This is one of the
more difficult Wod's that crossfit offers. Test yourself against this bad boy!! The video posted is Greg Amundson
doing a heavy fran... this dude is 100% pure beast. I have a man crush on him, you should as well.
Warm up: 20 wall squats. Face the wall and squat to depth. Wall squats help fix the emphamis butt wink and help
with flexibility in the hips and lower back.
Sorry for being late again!! Here are Monday and Tuesday's wods.
Monday- 21-15-9 of Burpee k2E, Ring
Dips and Ring Push-ups.
Tuesday- 5 rounds of: 3 Over Head Squat, 6 front squat, 9 back squat and 12 box jump.
WEDNESDAY- Bumper Plate work out
using a #45 plate perform the following 10 reps for 5 rounds
w/u: pull up ladder 1-8
then
Around the world Bus Driver shoulder press bent over row over head lift over head squat walk 200m
Quick announcement: Starting today, the afternoon group
class will not begin until 4:30pm. If you would like to come early (ie. 4:15) and warm up that
is fine. However, the trainers will not be able to time you, critique your form, explain the wod etc. until
4:30pm. The reason we are starting the group class at this time: We are training new clients and trying
to get our personal workouts done. Please be respectful of our request. We want to give you guys and girls the
best workout experience possible and to do so you need our 100% undivided attention. You deserve our best efforts.
So, our 100% undivided attention, focus, best effort, enthusiasm, knowledge and other talents beings at 4:30pm.
Thank you for everything you guys do. 3...2...1... GO!
Sorry for being out of pocket for a few days... here is a quick recap of all the WODs.
Wed: 150 wall ball
then 2 rope climbs
Thurs: 135# thruster then 135#power clean then run 200m. (12,8,4reps)
ok
now that we are caught up...
Friday's workout has been formally dedicated to one of our members... after
taking the whole month of july off to bask in the sun shine, WATCH OUT heeeeeeeeeee'ssss baaaaaaccckkk!
SUPER DUPER-500m row then 800m run 3 rounds. you get to rest 5min between each round. your
slowest time is your time for the day. During your 5min rest, feel free to lay out on our beach, which consist of a
lot of gravel and not a lot of sand and think of how Super you feel. Oh yeah, turn on the water hose and it sorta sounds like
the ocean.
One more thing. All of the trainers want to congratulate everyone who made it through this hard
week. You deserve this weekend, so enjoy it. Get ready for next week, keep improving and never look back.
3...2...1...go!
This is how the majority of the people looked after they finished the WOD. As Yoda has said many times before, but this
time i think he really meant it, "I think this is the hardest one i have ever done." PUKE AND RALLY!
WOD:
Use 115# or heavier the whole wod.
10 cleans then row 500m at a 2:00 min pace
do this 3 times. rest 2 min
after every round. after completing round 3 take a 5min break.
then
12 front squat then jump rope for 2min
do
this 3 times. rest 2min after every round. after completing round 3 take a 5 min break.
then
8 pull ups,
8 push ups, 8 atomic sit ups, 8 dumbell push press, 8 kettle bell swing, 8 K2E. does this 3 times. rest 1 min
after every round.
WARNING: IF PUTTING HEAVY OBJECTS OVER YOUR HEAD FOR ANY EXTENDED PERIOD OF TIME SEEMS UNSAFE TO YOU, PLEASE DO NOT
PERFORM THIS WOD. THANK YOU.
First go at a disclaimer... well, moving on.
WOD:
30/30
of pushpress. tabata style, but with 30 on 30 off. rest with the weights locked out overheard. 8min total.
yes we are serious and yes this sucks. use #20 or #40
then
perform a power clean, front squat, and push
press every 30 seconds for 10 min. use 115#
then
pull up ladder. 1-2-3-4-5-6. 21 reps total.
By
yoda's request, the wods will be posted at night after all classes have performed the wod. Any beef, take it up
with the jedi masta! 3..2..1.. go!
Just copy and paste the link into
your browsers web address bar.
Please keep up with your total, because it is easy to measure your progress by this
simple number.
WOD: Crossfit Total
3 attempts at MAX load Squat 3 attempts at MAX load shoulder
press 3 attempts at MAX load dead lift
you can warm up prior to performing the total (my bad derek).
Once you begin, you may not have more than three attempts at any of the exercises. Good Luck! 3...2...1...GO!
Perform this exactly
how you would perform fran. 21ohs, 21k2e, 21 wall ball and so on.
The OVER HEAD SQUAT is one of the fundamental
lifts of crossfit, so don't butcher it. If you must slow down to have better form, please do so. Get a snatch
grip, make sure you have active shoulders, squat below parallel.
20 box jump 10 push press (go heavy) 12 pull up 9 ring dips
Guys:
95# is usually the weight Rx'd... try something different?! 105? 115? Gals: The weight varies from individual
so much so that i would suggest picking something challenging! Some of the women at the crossfit games (yes i am
aware they are monsters) used 100lbs for 30 reps! Set a lofty goal. Time might be slower but focus on good form
and maximal effort.
Clairification: Tony Jones pressed 135lbs over his head *30times* in 3min and change.
It was not very "graceful". He worked his ass off and it showed by his inability to talk at the end of the
workout.
I know that the majority of our workouts are for time. However, please do not sacrifice 100% of
your form for a fast time. Do not let your ego take precedence over your spinal integrity. 3...2...1...GO!
10 Body weight dead lifts (as close to your body weight as possible)
20
Lunges with weight
THEN
go outside for 6 100meter sprints.
Side- we have a crossfit total coming
up. Please try to use heavy weight on the deads. It will make you stronger and more confident for the total.
3...2...1... go! Also, congrats to Tony for completing "Grace" which is moving 135lbs overhead in sub 4min
time...after training for 3 hours and being 40 yrs old. tip of the cap to you sir.
OK, here are the rules: 1 round equals 1 min of work and 1 min of
rest or (1min rest+1min work=1round). You have 18 rounds to complete all of the exercises. 36mins
total.
The catch is, you can not move on to another exercise until you have finished the one you are currently
on. Example: Steve starts on the rower. He gets to 400 meters and says, "Boy this sucks, i am going to go
jump rope!" WRONG ANSWER STEVE. You have to complete the row before moving on to any other exercise.
If you break the rules we break your legs... well not really. 3...2..1..GO!
"Pain is your friend, your ally, it will tell you when you are seriously injured, it will keep you awake and angry, and
remind you to finish the job and get the hell home. But you know the best thing about pain? .....It lets you know you're
not dead yet!" -Master Chief No, it aint the movie. Has nothing to do with Demi Moore.
WOD:
GI JANE!
100 burpee pull-ups for time
The warm up- One mile run Cool down- One
mile run
"I never saw a wild thing sorry for itself. A bird will fall frozen dead from a bough without
ever having felt sorry for itself." -Self Pity, by D.H. Lawrence
Side note- Yoda came up with the
work out. Oh and Greg A from Crossfit HQ does this one in 10min. 3..2..1... GO!
While you jump rope your teammate runs 400meters. Guess whats next? While you run 400meters,
your teammate jumps rope. Do this for five rounds! No slacking on the jump rope!
Cool Down: farmers
walk while holding(pinching) 25lbs plates. If you drop em, you owe us 10 burpees.
For all of you college guys, well and maybe fleming and Rhabdo, 40's are the amount of reps, not the drink at the Handy
Pantry.
WOD:
40 push-ups and situps + 10dead lifts 30 push-ups and situps + 10dead lifts 20 push-ups and situps + 10dead lifts 10 push-ups and situps + 10dead lifts
The afternoon class does
not begin until 4:30pm. You may show up earlier, but the class itself will not begin until 4:30. Tribute to flight
of the navigator: Compliance!
This is how the majority of the people looked after they finished the WOD. As Yoda has said many times before, but this
time i think he really meant it, "I think this is the hardest one i have ever done." PUKE AND RALLY!
