CrossFit Stillwater

Thursday 120216

2012-02-16T00:00:00.001-06:00

"Rowing Michael"
3 rounds for time:
Row 1000 Meters
50 Sit-ups
50 Back Extensions

Wednesday 120215

2012-02-15T00:00:00.001-06:00

"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Tuesday 120214

2012-02-14T00:00:00.000-06:00

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Monday 120213

2012-02-13T00:00:00.000-06:00

40 On/20 Off
3 rounds for max reps of each exercise on each round:
Overhead Squats, 40 seconds
Rest 20 Seconds
Hand Step Drill (6 inch step), 40 seconds
Rest 20 Seconds
Push Press, 40 Seconds
Rest 20 Seconds
Box Jump (24 inch), 40 Seconds
Rest 20 Seconds
AbMat Sit-ups, 40 seconds
Rest 20 Seconds
Men will use a 95lb barbell and women will use a 65lb barbell for the overhead squats and push presses.

Saturday 120211

2012-02-11T00:00:00.000-06:00

Buy in: 30 pistols, alternating legs on each rep
With a partner for time 10 rounds of :
10 Medicine Ball Cleans (men 20lb/women 15lb)
10 Burpees
Cash out: For Time: Bench Press, 30 reps (men 135lbs/women 85lbs)

Friday 120210

2012-02-10T00:00:00.000-06:00

Heavy Fran
15-12-9 Rep Rounds For Time:
Thruster (men 135lbs/women 85lbs)
Weighted Pull-up (men 45lbs/women 25lbs)

Thursday 120209

2012-02-09T00:00:00.000-06:00

8 Rounds of :
Run 400 Meters
Rest 90 Seconds

Wednesday 120208

2012-02-08T00:00:00.001-06:00

Snatch
1-1-1-1-1-1-1 reps

Tuesday 120207

2012-02-07T00:00:00.000-06:00

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Eric is either going "gangsta", or he is very thirsty.

Monday 120206

2012-02-06T00:00:00.001-06:00

Clean and Jerk
1-1-1-1-1-1-1 reps

Saturday 120204

2012-02-04T00:00:00.003-06:00

For Time:
63 KB Swings (men 55lbs/women 35lbs)
36 Burpees
Run 400
42 KB Swings
24 Burpees
Run 400
21 KB Swings
12 Burpees
Run 400

Friday 120203

2012-02-03T00:00:00.001-06:00

"Fran"
For Time:
21-15-9 rep rounds of;
Thrusters (men 95lbs/women 65lbs)
Pull-ups

Thursday 120202

2012-02-02T00:00:00.001-06:00

Rest Day, make up a missed WOD, or work on skills

Wednesday 120201

2012-02-01T00:00:00.001-06:00

"Broomstick Mile"
With a broomstick (or PVC pipe) complete the following:
25 Back Squat
25 Front Squat
25 OHS
Run 400 M
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 M
50 Hang Clean
Run 400 M
50 Snatch
Run 400 M

Tuesday 120131

2012-01-31T00:00:00.000-06:00

3 Rounds For Time:
Row 300 Meters
Split Snatch, 10 reps(men 95lbs/women 65lbs)
20 Knees to Elbows

Monday 120130

2012-01-30T00:00:00.000-06:00

Four rounds for max reps in 60 seconds at each station.
Back Squat (men 155lbs/women 105lbs)
Rest 1 minute
Bench Press (men 135lbs/women 85lbs)
Rest 1 minute
Dead-lift (men 185lbs/women 135lbs)
Rest 1 minute

Saturday 120128

2012-01-28T00:00:00.001-06:00

2011 CrossFit Games Masters WOD, Event 1
For time:
21 Overhead squats (men 95lbs/women 65lbs)
21 Hand-release push-ups
150 yard Shuttle run
15 Overhead squats
15 Hand-release push-ups
100 yard Shuttle run
9 Overhead squats
9 Hand-release push-ups
50 yard Shuttle run

Friday 120127

2012-01-27T00:00:00.001-06:00

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

Thursday 120126

2012-01-26T00:00:00.000-06:00

Rest day, make up a missed WOD or work on skills

Wednesday 120125

2012-01-25T00:00:00.001-06:00

For Time:
21-15-9 rep rounds of:
Single hand kettlebell overhead squat (Rt hand) (men 55lbs/women 35lbs)
Back/Hip extensions
Single hand kettlebell overhead squat (Lt hand) (men 55lbs/women 35lbs)
GHD Sit-ups

Tuesday 120124

2012-01-24T00:00:00.002-06:00

Bench Press
3-3-3-3-3
Rest as needed. Then,
3 rounds of:
2 minutes max rep double-unders
Rest 1 minute

Monday 120123

2012-01-23T00:00:00.001-06:00

Perform as many rounds as possible in 20 minutes of:
Power Snatch, 10 reps (men 95lbs/women 65lbs)
5 Muscle-ups

Saturday 120121

2012-01-21T00:00:00.001-06:00

"Forrest"
3 rounds for time:
20 L-pullups
30 Toes to bar
40 Burpees
Run 800 meters

Friday 120120

2012-01-20T00:00:00.002-06:00

Split Jerk
3-3-3-3-3-3-3

Thursday 120119

2012-01-19T00:00:00.001-06:00

"Angie""
For time complete all reps of each exercise before moving to the next:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wednesday 120118

2012-01-18T00:00:00.001-06:00

Back Squat
5-5-5-5-5-5

Tuesday 120117

2012-01-17T00:00:00.001-06:00

"Up 'n Down"
3 rounds of:
Max rep box jumps in 2 minutes, 24 inch
Rest 2 minutes
Max rep handstand push-up in 2 minutes
Rest 2 minutes

Monday 120116

2012-01-16T00:00:00.001-06:00

Dead-lift
5-5-5-5-5-5

DETERMINATION!

Saturday 120114

2012-01-14T00:00:00.002-06:00

"Hidalgo"
For time:
Run 2 miles
Rest 2 minutes
20 Squat Clean (men 135lbs/women 95lbs)
20 Box jump, 24" box
20 Walking lunge steps with a 45lb(men)/25lb(women) plate held overhead
20 Box jump, 24" box
20 Squat Clean (men 135lbs/women 95lbs)
Rest 2 minutes
Run 2 miles
If you've got a twenty pound vest or body armor, wear it.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Friday 120113

2012-01-13T00:00:00.000-06:00

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

Thursday 120112

2012-01-12T00:00:00.001-06:00

Front squat 2-2-2-2-2-2 reps
Rest as needed. Then,
Max distance in 4 minutes on the Schwinn AirDyne

Wednesday 120111

2012-01-11T00:00:00.002-06:00

For time:
10 Muscle-ups
100 Push press (men 75lbs/women 55lbs)
Row 1000 meters

Tuesday 120110

2012-01-10T00:00:00.002-06:00

For time:
Run 1000 meters
100 Push-ups
10 Squat Snatches (men 135lbs/women 95lbs)

Monday 120109

2012-01-09T00:00:00.001-06:00

21-15-9 reps for time of:
Clean (men 135lbs/women 95lbs)
GHD sit-up
The cleans for this workout are power cleans.

WOD Demo with Greg Amundson - video [wmv] [mov]

Saturday 120107

2012-01-07T00:00:00.001-06:00

For time:
Run 600 Meters
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
Run 400 Meters
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
Run 200 Meters
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Friday 120106

2012-01-06T00:00:00.001-06:00

Four Rounds For Time:
Walking Lunge, 100 meters
25 Burpees

Thursday 120105

2012-01-05T00:00:00.002-06:00

Rest day or make up missed WOD.

Wednesday 120104

2012-01-04T00:00:00.001-06:00

Wednesday:
"Christine"
Three Rounds For Time of:
Row 500 Meters
12 Bodyweight Dead-lifts
21 Box Jumps

Tuesday 120103

2012-01-03T00:00:00.000-06:00

21-18-15-12-9-6-3
Wall Ball Shots
Sumo Dead-lift High Pull (men 75lbs/women 55lbs)

Monday 120102

2012-01-02T00:00:00.002-06:00

"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Saturday 111231

2011-12-31T00:00:00.002-06:00

"Nancy-Nicole"
5 rounds for time of:
Run 400 Meters
15 overhead Squats (men 95lbs/women 65lbs)
21 Pull-ups

Friday 111230

2011-12-30T00:00:00.003-06:00

"The Chief"
Five, 3 minute AMRAPs (As Many Rounds As Possible) of:
3 Power Cleans (men 135lbs/ women 95lbs)
6 Push-ups
9 Squats
Rest 1 minute between each 3 minute round.

Thursday 111229

2011-12-29T00:00:00.001-06:00

Three rounds for time of:
50 Double-unders
30 Toes to Bar
15 Push Jerks (men 115lbs/women 75lbs)

Wednesday 111228

2011-12-28T00:00:00.001-06:00

Three rounds for time of:
Row 1000 meters
Run 800 meters

Tuesday 111227

2011-12-27T00:00:00.000-06:00

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Monday 111226

2011-12-26T00:00:00.000-06:00

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings (men 55lbs/women 35lbs)
40 Double-unders

Saturday 111224

2011-12-24T00:00:00.001-06:00

Christmas Eve. We are Closed.
Go spend time with your family. If your family is driving you nuts go for a 5K Run.

Friday 111223

2011-12-23T00:00:00.001-06:00

12 Days of Christmas 2011
For Time:
1 200 Meter Run
2 Dead Hang Pull-ups
3 Squat Jumps
4 Ring Dips
5 Burpee Broad Jumps
6 20 Meter Shuttle Runs. Alternate 3 forward and 3 backward
7 Handstand Push-ups
8 Box Jumps (men 30 inches/ women 24 inches)
9 Knees to Elbows
10 Push-ups (game style)
11 Walking Lunge Steps on each leg
12 Inchworms

Thursday 111222

2011-12-22T00:00:00.002-06:00

Rest Day or make up a missed WOD from earlier this week.

Wednesday 111221

2011-12-21T00:00:00.001-06:00

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlifts (men 155 lbs/ women 95lbs)

Tuesday 111220

2011-12-20T00:00:00.000-06:00

Four Rounds For Time:
Bike 1000 Meters
25 Ring Push-ups
25 GHD Sit-ups

Monday 111219

2011-12-19T00:00:00.002-06:00

"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
10 Sumo-deadlift high-pulls (men 95lbs/women 65lbs)
10 Thrusters (men 95lbs/women 65lbs)
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Saturday 111217

2011-12-17T00:00:00.003-06:00

For Time:
Run 200 Meters
40 Kettlebell Swings (men: 55lbs/women: 35 lbs)
40 Push-ups (game style)
Run 400 Meters
30 Kettlebell Swings
30 Push-ups (game style)
Run 600 Meters
20 Kettlebell Swings
20 Push-ups (game style)
Run 800 Meters
10 Kettlebell Swings
10 Push-ups (game style)
*There is a 5, 24 inch box jump penalty to be performed immediately each time you set the kettlebell down.

Friday 111216

2011-12-16T00:00:00.001-06:00

"Diane"
For Time:
21-15-9 rep rounds of:
Dead-lift (men 225lbs/women 135lbs)
Handstand Push-ups

Thursday 111215

2011-12-15T00:00:00.001-06:00

On the Schwinn Airdyne for max effort on each round:
Bike 500 Meters
Rest 30 Seconds
Bike 1000 Meters
Rest 1 minute
Bike 1500 Meters
Rest 1 1/2 minutes
Bike 2000 Meters
Record the times for each effort.

Wednesday 111214

2011-12-14T00:00:00.000-06:00

6 Rounds For Time:
5 Clean & Jerk (men 135lbs/women 85lbs)
10 Pull-ups
20 Push-ups
30 Squats

Tuesday 111213

2011-12-13T00:00:00.001-06:00

Back Squat
5-5-5-5-5
Front Squat
3-3-3-3-3
Overhead Squat
1-1-1-1-1

Monday 111212

2011-12-12T00:00:00.002-06:00

For Time:
50 Double-unders
21 Hang Power Snatches (men 95lbs/women 65lbs)
35 Double-unders
15 Hang Power Snatches
20 Double-unders
9 Hang Power Snatches

Saturday 111210

2011-12-10T00:00:00.001-06:00

"Brenton"
Five rounds for time:
Bear Crawl 100 Ft
Standing Broad-jump 100 Ft

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Friday 111209

2011-12-09T00:00:00.003-06:00

"Elizabeth"
21-15-9 rep rounds for time:
Clean (men 135lbs/women 85lbs)
Ring Dips
*The Cleans are full squat cleans.

Thursday 111208

2011-12-08T00:00:00.001-06:00

In 20 minutes perform as many rounds as possible:
5 Right Arm Turkish Get-ups (men 55lb Kettlebell/women 25lb Kettlebell)
5 Left Arm Turkish Get-ups
10 Toes to Bar

Wednesday 111207

2011-12-07T00:00:00.001-06:00

21-18-15-12-9-6-3
Dead-lift (men 225lbs/women 135lbs)
3-6-9-12-15-18-21
Lateral Bar Jump Burpees

Tuesday 111206

2011-12-06T00:00:00.001-06:00

"Annie"
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups

Monday 111205

2011-12-05T00:00:00.001-06:00

In 20 minutes perform as many rounds as possible:
Run 200 Meters
Max Rep Bench Press @ 70% of 1 RM
Max Rep Supine Ring Pulls with feet on a 24 inch box
Note the number of bench press reps and ring pulls for each round.

Saturday 111203

2011-12-03T00:00:00.003-06:00

"Eva"
5 Rounds For Time:
Run 800 Meters
30 Kettlebell Swings (men 70lbs/women 55lbs)
30 Pull-ups

Friday 111202

2011-12-02T00:00:00.000-06:00

Hang Power Snatch
3-3-3-3-3
Rest as needed then,
Max reps double-unders in 2 minutes

Thursday 111201

2011-12-01T00:00:00.001-06:00

For Time:
Row 5000 meters
(set dampener on 3)
Shoot for a 20 minute or less time.

Wenesday111130

2011-11-30T00:00:00.001-06:00

"Michael"
3 Rounds For Time:
Run 800 meters
50 Back extensions
50 sit-ups

Tuesday 111129

2011-11-29T00:00:00.001-06:00

"Linda"
10-9-8-7-6-5-4-3-2-1 rep rounds of
Dead-lift 11/2xbody weight
Bench press body weight
Clean 3/4 body weight
The cleans are full squat cleans, not power cleans.

Monday 111128

2011-11-28T00:00:00.001-06:00

5 Rounds For Time:
Row 250 meters
25 Kettlebell Swings (men 55lbs/women 35lbs)
25 GHD Sit-ups

Saturday 111126

2011-11-26T00:00:00.000-06:00

Four rounds for time:
Run 400 meters
50 Walking Lunge Steps
50 Jumping Pullups

Friday 111125

2011-11-25T00:00:00.001-06:00

We will only be holding the 6a, 7a, and 12:30p classes today. The 6p and 7p classes are cancelled for this evening.

For time:
Row 300 meters
20 Push Press (men 135lbs/women 85lbs)
Row 300 meters
15 Push Press
Row 300 meters
10 Push Press
Row 300 meters
5 Push Press

Thursday 111124

2011-11-24T00:00:00.000-06:00

Happy Thanksgiving!
The gym will be closed

Wednesday 111123

2011-11-23T00:00:00.002-06:00

21 KB Swings (men 55ls/women 35lbs)
21 Burpees
21 KB Swings
21 Burpee Broad Jumps
21 KB Swings
21 Burpee Shuttle Runs, 25 meters
21 KB Swings
21 Burpee Pull-ups

Tuesday 111122

2011-11-22T00:00:00.001-06:00

Thrusters
1-1-1-1-1-1-1

Monday 111121

2011-11-21T00:00:00.000-06:00

Row 2 minutes for calories
Rest 1 minute
Max rep pull-ups in 2 minutes
Rest 1 minute
Max rep box jumps in 2 minutes
Rest 1 minute
Max rep ring dips in 2 minutes
Rest 1 minute
Max rep knees to elbows in 2 minutes
Rest 1 minute
Max rep push-ups in 2 minutes

Saturday 111119

2011-11-19T00:00:00.000-06:00

Front Squat
3-3-3-3-3
Rest as needed. Then,
3 minutes of max rep AbMat sit-ups

Friday 111118

2011-11-18T00:00:00.000-06:00

Shoulder Press
3-3-3-3-3-3-3
Rest as needed. Then,
Five 40 yard sprints. Rest 30 seconds between sprints.

Thursday 111117

2011-11-17T00:00:00.000-06:00

Rest Day, work on skills, find a new PR, or make up a missed WOD

Wednesday 111116

2011-11-16T00:00:00.001-06:00

Dead-lift
5-5-5-5-5
Rest as needed. Then,
Tabata Row for calories

Tuesday 111115

2011-11-15T00:00:00.001-06:00

Bench Press
5-5-5-5-5
Rest as needed. Then,
3 minutes of max rep double-unders

Monday 111114

2011-11-14T00:00:00.002-06:00

Back Squat
5-5-5-5-5
Rest as needed. Then,
Tabata Schwinn AirDyne for calories

Saturday 111112

2011-11-12T00:00:00.000-06:00

"Small"
Three rounds of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Friday 111111

2011-11-11T00:00:00.001-06:00

VETERANS DAY

"Jack"
Max Rounds In 20 Minutes:
115 lb Push press, 10 reps
10 KB Swings, 55lbs
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Thursday 111110

2011-11-10T00:00:00.002-06:00

"McClusky"
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 Meters

U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, OK, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, NC, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan.

He is survived by his son Landen, and his mother Delores Olivares.

Wednesday 111109

2011-11-09T00:00:00.000-06:00

"Wittman"
For Time:
Seven rounds of:
55lb Kettlebell swing, 15 reps
95 lb Power clean, 15 reps
15 Box jumps, 24" box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Tuesday 111108

2011-11-08T00:00:00.000-06:00

"Holbrook"
Each Round For Time:
Ten rounds:
115 lb Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Monday 111107

2011-11-07T00:00:00.001-06:00

"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 lb Deadlift, 6 reps
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

Saturday 111105

2011-11-05T00:00:00.001-05:00

For Time:
Run 200 Meters
20 Sumo Dead-lift High Pull (men 95lbs/women 65lbs)
Run 200 Meters
20 Box Jumps (men 30inch/ women 24 inch)
Run 200 Meters
20 Push Press (men 105lbs/women 75lbs)
Run 200 Meters
20 Wall ball shots (men 20lbs/women 15lbs)
Run 200 Meters
20 Burpees

Friday 111104

2011-11-04T00:00:00.001-05:00

"Fran"
21-15-9 rep rounds for time of:
Thrusters (men 95lbs/women 65lbs)
Pull-ups

Thursday 111103

2011-11-03T00:00:00.000-05:00

Rest Day, work on skills, find a new PR, or make up a missed WOD

Wednesday 111102

2011-11-02T00:00:00.000-05:00

2010 NW Regional
Three rounds for time:
10 Overhead squats (men 135lb, women 85lbs)
50 Double-unders

Tuesday 111101

2011-11-01T00:00:00.000-05:00

21-15-9 rep rounds for time:
Left arm Kettlebell/DB Snatch (men 55lbs/women 35lbs)
Right arm Kettlebell/DB Snatch (men 55lbs/women 35lbs)
Pull-ups

Monday 111031

2011-10-31T00:00:00.001-05:00

From CrossFit Excel.com, master wod
For Time:
77 Double-unders
66 Push-ups (game style)
55 AbMat Sit-ups
44 Kettlebell Swings (men 55lbs/women 35lbs)
33 Toes To Bar
22 Box Jumps (men 24inch/women 20 inch)
11 Burpees

Saturday 111029

2011-10-29T00:00:00.003-05:00

"Roll of the Dice"
Tire Flip
Sledge Hammer Blows (men 12lb/women 8lb)
Sandbag Walking Lunge Steps (men 70lbs/women 40lbs)
Weighted Pull-up (men 45lbs/women 20lbs)
Power Cleans (men 155lbs/women 95lbs)
Push Press (men 115lbs/women 75 lbs)

Roll the 6 sided dice for the exercise
Roll the 20 sided dice for the required number of reps to be completed.

30 minute time limit

Friday 111028

2011-10-28T00:00:00.001-05:00

"Jason"
For Time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Thursday 111027

2011-10-27T00:00:00.002-05:00

Four rounds for time:
25 double-unders
25 KB swings (men 55lb/women 35lb)
25 Sit-ups

Wednesday 111026

2011-10-26T00:00:00.002-05:00

For Time:
15-13-11-9-7-5-3 -1 rep rounds of:
Deadlift
Ring Dip
Post load and time to comments. Use one weight for all the deadlifts. Dips are rock bottom. If dips are not done on rings add five reps to each dip set.

Tuesday 110125

2011-10-25T00:00:00.001-05:00

Shoulder Press
2-2-2-2-2-2-2-2
Rest as needed. Then,
Tabata Row for calories

Monday 111024

2011-10-24T00:00:00.001-05:00

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats