The Iron Lung at CrossFit

WOD 386

2012-02-11T08:21:00.000-08:00

10 Minutes of:
2 Snatch @ 95 lbs. in 30 seconds
3 Wall Balls @ 18 lbs. in 30 seconds

WOD 385

2012-02-02T16:36:00.000-08:00

25 Wall Balls @ 16 lbs.
1 Minute Rest
10 Ring Dips (band-assisted)
1 Minute Rest
45 Second Plank
1 Minute Rest
50 Air Squats
1 Minute Rest
5 Pull-Ups
1 Minute Rest
10 Push-Ups
1 Minute Rest
250m Row

Time - 11:02

WOD 384

2011-11-19T18:15:00.001-08:00

8 Minute AMRAP
15 Push Jerk @ 95 lbs.
30 Air Squats

Rounds - 3

WOD 383

2011-11-17T04:26:00.000-08:00

Back Squat:
5 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
2 @ 205 lbs.

3 Rounds:
7 Squat Snatch @ 65 lbs.
7 Burpees

Time - 4:58

WOD 382

2011-11-10T14:19:00.001-08:00

4 Rounds:
7 Kettle Bells @ 45 lbs.
7 Burpees
10 Walking Lunges
1 Minute Rest

Time - 9:19

3 Sets of 3 Power Snatch @ 115 lbs.

2 Rounds:
5 Power Snatch @ 125 lbs.
7 Toes to Bar
9 Mountain Climbers

Time - 3:20

WOD 381

2011-11-05T07:11:00.001-07:00

8 Clean and Jerk @ 135 lbs.
25 Double Unders
200m Row

8 Clean and Jerk @ 135 lbs.

20 Double Unders

200m Row

25 Double Unders

8 Clean and Jerk @ 135 lbs.

Time - 11:08

WOD 380

2011-11-03T14:06:00.001-07:00

3 Rounds:
15 Wall Balls @ 18 lbs.
10 Toes to Bar

Time - 4:12

Team WOD
5 Rounds:
5 Burpees
10 Air Squats
5 Push-Ups
+ 1 Rope Climb each

Time - 4:25

WOD 379

2011-10-27T18:37:00.001-07:00

10 Minute AMRAP
5 Chest-to-Bar Pull-Ups
10 Ball Slams @ 20 lbs.
15 Double Unders

Rounds - 6

WOD 378

2011-10-25T14:10:00.001-07:00

3 Rounds:
25 Single Arm Kettle Bells @ 36 lbs.
25 Burpees

Time - 11:34

WOD 377

2011-10-20T14:18:00.000-07:00

4 Rounds:
20 Air Squats
5 Push Jerk @ 105 lbs.
45 Second Rest

Time - 5:22

Push Jerk
1 @ 135 lbs.
1 @ 155 lbs.
1 @ 175 lbs.
1 @ 185 lbs.

4 Rounds:
10 12" Vertical Jumps
5 Ring Dips (band-assisted)

Time - 1:48

WOD 376

2011-10-13T15:19:00.001-07:00

15 Minutes AMRAP

20 Double Unders
10 Sumo Dead Lift High-Pulls @ 75 lbs.
6 Push-Ups
4 Pistols (each leg)

Rounds - 4 + 20 Double Unders

WOD 375

2011-10-06T17:13:00.000-07:00

7 Minutes AMRAP
7 Medicine Ball Cleans (18 lbs.)
7 Push-Ups

Rounds - 7

Rest 3 Minutes

4 Minutes AMRAP
7 Ball Slams (18 lbs.)
5 Burpees

Rounds - 5

WOD 374

2011-09-10T19:06:00.000-07:00

“Diane“

21-15-9
Dead Lift @ 185 lbs.
Hand Stand Push-Ups (1 Ab-Mat)

Time - 10:19 (Not Prescribed)

WOD 373

2011-09-09T19:03:00.000-07:00

10 Minute AMRAP:
Overhead Squats @ 115 lbs.
Double Unders X 10

Total Work:
15 Overhead Squats
150 Double Unders

WOD 372

2011-09-05T19:01:00.000-07:00

L-Pattern drills
Medicine Ball throws.
Hurdle drills.
40-yard sprints

WOD 371

2011-08-12T16:18:00.000-07:00

15 Minutes AMRAP:
20 Double Unders
20 Air Squats
7 Hand Stand Push-Ups (1 Ab-Mat)

Rounds: 7 + 13 Double Unders

WOD 370

2011-08-09T15:38:00.000-07:00

Power Clean
3 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
1 @ 195 lbs.

4 Rounds:
6 Power Cleans @ 105 lbs.
200m Run
12 Push-Ups

Time - 8:42

WOD 369

2011-08-06T08:20:00.000-07:00

1 Minute Work, 30 Seconds Rest:
3 Rounds:
Box Jumps (24")
Wall Balls @ 20 lbs.
Barbell Push Press (2 X 35 lbs.)
Sumo Dead Lift High Pulls @ 75 lbs.

Reps - 188

WOD 368

2011-08-02T15:25:00.000-07:00

Part A:
2 Rounds of 10 Dead Lifts @ 185 lbs.

Part B:
15 Hand Stand Push-Ups
30 Double-Unders
10 Hand Stand Push-Ups
30 Double-Unders
5 Hand Stand Push-Ups
30 Double-Unders

Time - 6:51

WOD 367

2011-08-01T16:14:00.000-07:00

Back Squat
2 @ 145 lbs.
2 @ 165 lbs.
2 @ 185 lbs.
2 @ 205 lbs.
2 @ 225 lbs.

4 Rounds:
8 Muscle-Up Progressions
10 Ball Slams @ 20 lbs.
1 Bear Crawl (down the gym and back)

Time - 7:30

WOD 366

2011-07-30T19:00:00.000-07:00

4 Rounds:
15 Kettle Bells @ 36 lbs.
8 DeadLifts @ 185 lbs.
200m Run

Time - 12:03

WOD 365

2011-07-23T17:27:00.000-07:00

"Filthy Fifty"

50 Box Jumps (20")
50 Jumping Pull-Ups
50 Kettle Bells (36 lbs.)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45 lbs.)
50 Back Extension
50 Wall Balls (20 lbs.)
50 Burpees
50 Double Unders

Time - 35:30

WOD 364

2011-07-22T16:18:00.000-07:00

Part A:
2 Overhead Squats (95 lbs.) on the minute for 12 Minutes

Part B:
9-7-5
Power Snatch @ 115 lbs.
Hand-Stand Push-Ups (1 Ab-Mats)

Time - 5:17

WOD 363

2011-07-12T16:21:00.000-07:00

12 Minute AMRAP
5 Single Deadlifts per leg @ 36 lbs.
5 Push Jerk @ 95 lbs.
5 DeadHang Pullups (Band-Assisted)

Rounds - 6

WOD 362

2011-07-09T06:39:00.000-07:00

"Nancy"

5 Rounds:
400m Run
15 Overhead Squats (65 lbs.)

Time - 17:55 (Not Prescribed)

WOD 361

2011-07-08T16:05:00.001-07:00

6 Rounds:
3 Hand Stand Push-Ups (1 Ab-Mat)
5 Pull-Ups
7 Toes to Bar

Time - 8:32

WOD 360

2011-07-05T20:36:00.000-07:00

3 Shoulder Press @ 95 lbs.
2 Shoulder Press @ 105 lbs.
2 Shoulder Press @ 115 lbs.
1 Shoulder Press @ 125 lbs.

10 Minute AMRAP
5 Thrusters @ 95 lbs.
10 Burpees

Rounds - 6 + 2 Thrusters

WOD 359

2011-06-25T11:46:00.000-07:00

Part 1:
10 Rounds:
3 Push Press @ 95 lbs.
3 Lateral Jumps over bar

Part 2:
5 Rounds
5 OverHead Squats @ 95 lbs.
10 Ring Rows

Time - 6:46

WOD 358

2011-06-24T19:34:00.000-07:00

On the minute for 12 minutes:
2 Dead Lifts @ 155 lbs.
3 Single Arm Snatch @ 25 lbs. for 1st 6 Rounds
4 Single Arm Snatch @ 25 lbs. for last 6 Rounds

7 Rounds:
5 Goblet Squats @ 25 lbs.
1 Halo @ 25 lbs.
10 Ball Slams @ 20 lbs.
10 Walking Lunges (total)

Time - 6:46

3 x 200m Run

WOD 357

2011-06-21T15:25:00.000-07:00

Shoulder Press:
3 @ 75 lbs.
3 @ 95 lbs.
3 @ 105 lbs.
Push Press:
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs.
Push Jerk:
3 @ 135 lbs.
3 @ 165 lbs.
2 @ 180 lbs.

Tabata:
Kettle Bells
4 Rounds @ 72 lbs.
4 Rounds @ 45 lbs.

WOD 356

2011-06-18T15:23:00.000-07:00

15 Minute AMRAP:
8 Pull-Ups
8 Ring Dips (band-assisted)
10 Box Jumps @ 24"
6 Ground to OverHead (Clean and Jerk, Clean Thruster or Snatch)

Rounds - 5

WOD 355

2011-06-17T15:20:00.000-07:00

800m Run
20 Kettle Bells @ 24 lbs.
10 Toes to Bar
20 Push-Ups
400m Run
15 Kettle Bells @ 24 lbs.
8 Toes to Bar
15 Push-Ups
200m Run
10 Kettle Bells
6 Toes to Bar
10 Push-Ups

Time - 12:25

WOD 354

2011-06-11T16:02:00.000-07:00

Part 1:
On the Minute for 10 minutes
2 Muscle Snatches @ 75 lbs.
2 Ball Slams
2 Push-Ups

Part 2:
6 Minute AMRAP
5 Wall Balls @ 20 lbs.
4 Front Squats @ 125 lbs.
5 Abmat Sit-Ups

Rounds - 5

Part 3:
On the 30 seconds for first 4 minutes, then on 20 seconds for last 2 minutes
3 Push Press @ 105 lbs.
3 Chin-Ups

WOD 353

2011-06-03T16:40:00.000-07:00

Part 1:
On the Minute for 10 Minutes
2 Front Squats @ 135 lbs.
3 Burpees

Part 2:
10 Minute AMRAP
9 DeadLifts @ 135 lbs.
6 Hang Power Clean @ 135 lbs.
6 Hand Stand Pushups

Rounds - 4+

WOD 352

2011-05-24T18:40:00.000-07:00

6 Rounds:
12 Wall Balls @ 20 lbs.
12 Push-Ups
6 Toes to Bar

Time - 13:24

WOD 351

2011-05-23T06:48:00.000-07:00

Team WOD (with Rob and Greg A.)

3 Rounds:
1 Thruster @ 45 lbs.
1 Thruster @ 95 lbs.
1 Thruster @ 115 lbs.
1 Thruster @ 135 lbs.
1 Thruster @ 145 lbs.
1 Thruster @ 155 lbs.
20 Pull-Ups

Time - 14:24

WOD 350

2011-05-21T06:16:00.000-07:00

"Wedding Bells"

6 Rounds:
10 Power Clean @ 105 lbs.
20 Double Unders
10 Kettle Bells @ 45 lbs.

Time - 19:38

WOD 349

2011-05-17T15:28:00.000-07:00

Part A:
5 Rounds:
3 Power Cleans @ 155 lbs.
20 second rest
5 Box Jumps

Part B:
3 Shoulder Press @ 85 lbs.
3 Shoulder Press @ 105 lbs.
2 Shoulder Press @ 115 lbs.

Part C:
7 Minute AMRAP
5 Hand Stand Push-Ups
7 Walking Lunges (per leg)
9 Medicine Ball Cleans @ 20 lbs.

Rounds - 4

WOD 348

2011-05-14T06:49:00.000-07:00

500m Row
20 Wall Balls @ 20 lbs.
Then
10-8-6-4-2
Squat Cleans @ 95 lbs.
Sit-Ups
Push-Ups

Time - 14:17

WOD 347

2011-05-13T17:34:00.000-07:00

5 Rounds:
10 Dead Lifts @ 165 lbs.
20 Double Unders
10 Ring Dips (band-assisted)

Time - 15:41

WOD 346

2011-05-10T17:10:00.000-07:00

1 Round ‘Cindy’
2 Thrusters (95/65)
1 Round ‘Cindy’
4 Thrusters
1 Round ‘Cindy’
6 Thrusters
1 Round ‘Cindy’
8 Thrusters
1 Round ‘Cindy’
10 Thrusters
1 Round ‘Cindy’
8 Thrusters
1 Round ‘Cindy’
6 Thrusters
1 Round ‘Cindy’

Time - 25:38

WOD 345

2011-05-07T06:44:00.001-07:00

800m Run

5 Rounds:
7 Squat Snatch @ 75 lbs.
7 Wall Balls @ 20 lbs.
7 Toes to Bar

800m Run

Time - 20:20

WOD 344

2011-05-03T19:45:00.000-07:00

Part A:
Back Squat
5 @ 135 lbs.
5 @ 155 lbs.
3 @ 175 lbs.
3 @ 195 lbs.
1 @ 205 lbs.

Part 2)
10 sets of 1 Deadlift @ 185 lbs. 1 Rep on the minute
Alternating between 3 Strict lowering Push-ups and 1 Strict Hand Stand Push-up the next round.

WOD 343

2011-04-30T06:47:00.000-07:00

"Annie"
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 Double Unders
30 Sit Ups
20 Double Unders
20 Sit Ups
10 Double Unders
10 Sit Ups

Time - 14:33 (Prescribed)

WOD 342

2011-04-29T16:01:00.000-07:00

"CrossFit Games Open 2011 Qualifier"

7 Minutes:
3 Thrusters @ 100 lbs.
3 Chest to Bar Pull-Ups
6 Thrusters @ 100 lbs.
6 Chest to Bar Pull-Ups
9 Thrusters @ 100 lbs.
9 Chest to Bar Pull-Ups
12 Thrusters @ 100 lbs.
12 Chest to Bar Pull-Ups
etc.

Total Reps - 60

WOD 341

2011-04-26T15:07:00.001-07:00

4 Rounds:
5 Front Squats @ 135 lbs.
10 Ball Slams @ 16 lbs.
15 Double Unders

Time - 6:26

WOD 340

2011-04-23T05:50:00.000-07:00

7 Minute AMRAP:
3 Hand Stand Push-Ups (1 Ab-Mat)
4 Power Snatch @ 95 lbs.
5 Ring Rows

Rounds - 5+

WOD 339

2011-04-22T16:18:00.000-07:00

"CrossFit Games Open 2011 Qualifier"

20 Minute AMRAP:

5 Power Cleans @ 145 lbs.
10 Toes to Bar
15 Wall Balls @ 20 lbs.

Rounds - 6 Complete + 4 Power Cleans

Total Reps - 184

Personal Bests

2011-04-19T17:03:00.001-07:00

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs. (New PB)
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 338

2011-04-19T16:59:00.000-07:00

Part A:
3 Thrusters @ 95 lbs.
3 Thrusters @ 125 lbs.
3 Thrusters @ 135 lbs.
3 Thrusters @ 145 lbs.
3 Thrusters @ 155 lbs.
3 Thrusters @ 165 lbs.

Part B:
6 Rounds
5 Knees to Elbows
10 Ball Slams @ 20 lbs.
15 Double Unders

Time - 8:14

WOD 337

2011-04-15T17:56:00.000-07:00

"CrossFit Games Open 2011 Qualifier"

10 Minute AMRAP:

60 Bar-Facing Burpees
30 Overhead Squats @ 120 lbs.
10 Muscle-Ups

Rounds - 0 Complete + 60 Bar-Facing Burpees + 21 Overhead Squats

Total Reps - 81

WOD 336

2011-04-12T17:59:00.000-07:00

Part A:
3 Rounds:
2 Shoulder Press @ 115 lbs.
2 Push Press @ 115 lbs.
2 Push Jerk @ 115 lbs.

Part B:
2 Rounds:
2 Push Jerk @ 175 lbs.

Part C:
5 Rounds:
10 Push Jerk @ 95 lbs.
20 Sit-Ups
20 Double Unders

Time - 13:22

WOD 335

2011-04-08T15:32:00.000-07:00

"CrossFit Games Open 2011 Qualifier"

5 Minute AMRAP:

1 Squat Clean @ 165 lbs.
1 Push Jerk @ 165 lbs.

Rounds - 12 Complete + 1 Squat Clean

Total Reps - 25

WOD 334

2011-04-05T14:38:00.000-07:00

"The Big 30"

30 Wall Balls @ 20 lbs.
30 Double Unders
30 Second Plank
30 Kettle Bells @ 36 lbs
30 Goblet Squats @ 36 lbs.
30 Second Plank
30 Pull-Ups
30 Hand Stand Push-Ups (1 AbMat)
30 Walking Lunges (Total)
30 Second Plank

Time - 17:52

WOD 333

2011-04-02T06:58:00.000-07:00

8-6-4-2-4-6-8
Overhead Squats @ 85 lbs.
Pull-Ups

Time - Not Recorded

WOD 332

2011-04-01T16:24:00.001-07:00

"CrossFit Games Open 2011 Qualifier"

15 Minute AMRAP:

9 Dead Lift @ 155 lbs.
12 Push-Ups (hand release)
15 Box Jumps (24")

Rounds - 5 Complete + 5 Dead Lifts
Total Reps - 185

WOD 331

2011-03-26T06:38:00.000-07:00

12 Minute AMRAP

8 Kettle Bells @ 53 lbs.
6 Goblet Squats @ 53 lbs.
4 Handstand Push-Ups (1 Ab Mat)

Rounds - 7

WOD 330

2011-03-25T15:10:00.000-07:00

15 Push Jerk @ 115 lbs.
15 L Pull-Ups (band-assisted)
15 Push Jerk @ 115 lbs.
15 Chest-to-Bar Pull-Ups
15 Push Jerk @ 115 lbs.
15 Kipping Pull-Ups

Time - 10:26

Personal Bests

2011-03-22T16:58:00.000-07:00

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs. (New PB)
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 329

2011-03-22T16:56:00.000-07:00

Part A:
Shoulder Press
5 @ 75 lbs.
3 @ 95 lbs.
2 @ 115 lbs.
2 @ 120 lbs.
1 @ 130 lbs. (New PB)

Part B:
5 Rounds:
15 Walking Lunges (each leg)
10 Kettle Bells @ 53 lbs.
8 Muscle-Up Progression

Time - 11:09

WOD 328

2011-03-19T07:58:00.000-07:00

3 Rounds:
7 Wall Balls
7 Pull-Ups

Time - 2:41

3 Rounds:
7 Sumo DeadLift High Pulls
7 Handstand Push-Ups

Time - 2:01

3 Rounds:
5 Wall Balls
5 Pull-Ups

Time - 2:09

3 Rounds:
3 Wall Ball
3 Pull-Ups

Time - 1:12

WOD 327

2011-03-18T19:56:00.000-07:00

"CrossFit Games Open 2011 Qualifier"

10 Minute AMRAP:

30 Double Unders
15 Power Snatch @ 75 lbs.

Rounds - 3 Complete + 21 Double Unders
Total Reps - 156

WOD 326

2011-03-15T15:04:00.000-07:00

Part A:
5 X 3 Push Jerk
3 @ 95 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.
1 @ 185 lbs.

Part B:
7 Single Arm Snatch (Each Arm) @ 30 lbs.
7 Box Jumps
7 Push-Ups

Time - 9:18

WOD 325

2011-03-12T07:08:00.001-08:00

Snatch Work

Four 4-Minute Tabatas:
Air Squats
Push-Ups
Sit-Ups
Pull-Ups

WOD 324

2011-03-11T14:53:00.000-08:00

Part A:
12 Sets of 2 Front Squats and 2 Push Press on the minute @ 95 lbs.

Part B:
WOD:
4 Rounds
12 Muscle-Up Progressions
12 Kettle Bell Swings @ 53 lbs.

Time - 7:55

Personal Bests

2011-03-05T05:51:00.001-08:00

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs. (New PB)
Squat Clean - 175 lbs.
Power Clean - 200 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 323

2011-03-05T05:48:00.000-08:00

"CrossFit Total"

Shoulder Press - 125 lbs.
Back Squats - 255 lbs. (PB)
Dead Lift - 275 lbs.

Total - 655 lbs.

WOD 322

2011-03-04T15:01:00.000-08:00

"Fight Gone Bad III"

1 minute per movement, then one minute rest after the 5 movements for 3 rounds:
Box Jumps
Push Press
Rowing (calories)
Sumo Dead Lift High Pulls
Wall Balls

Total Reps - 255

WOD 321

2011-03-01T18:49:00.001-08:00

Part A:
3 Overhead Squats @ 95 lbs.
2 Overhead Squats @ 115 lbs.
2 Overhead Squats @ 125 lbs.
1 Overhead Squats @ 135 lbs.
1 Overhead Squats @ 140 lbs.

Part B:
10-9-8-7-6-5-4-3-2-1
Overhead Squats @ 65 lbs.
Pull-Ups

Time - 9:15

WOD 320

2011-02-19T10:54:00.000-08:00

16 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
12 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
8 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
4 Muscle-Up Progression
20 Wall Balls @ 16 lbs.

Time - 8:48

WOD 319

2011-02-18T18:47:00.001-08:00

21-15-9
Kettle Bells @ 45 lbs.
Burpees

Time - 5:42

WOD 318

2011-02-12T06:54:00.001-08:00

20 Burpees
15 Back Squats @ 170 lbs.
Then...
3 Rounds:
15 Walking Lunges (each leg)
15 RIng Rows

Time - 10:25

WOD 317

2011-02-11T15:45:00.000-08:00

Hero Workout - "Wittman"

5 Rounds:
15 Kettle Bells @ 36 lbs.
15 Power Cleans @ 95 lbs.
20 Box Jumps

Time - 16:53 (Scaled)

WOD 316

2011-02-05T05:30:00.001-08:00

"Chelsea"

5 Pull-Ups
10 Push-Ups
15 Air Squats

On the minute.

Rounds - 5

WOD 315

2011-02-04T15:02:00.000-08:00

15-12-9
Power Cleans @ 155 lbs.
Handstand Push-Ups (2 AbMats)

Time - 8:12

WOD 314

2011-02-01T15:36:00.000-08:00

3-3-1-1 Shoulder Press
3 @ 95 lbs.
3 @ 115 lbs.
1 @ 120 lbs.
1 @ 125 lbs.

5 Rounds:
8 Shoulder Press @ 75 lbs.
20 Double Unders
20 Sit-Ups

Time - 11:21

WOD 313

2011-01-29T07:42:00.000-08:00

"JT"

21-15-9
Hand Stand Push-Ups (2 Ab Mats)
Ring Dips (small black band)
Push-Ups

Time - 11:26 (Not Prescribed)

WOD 312

2011-01-28T19:41:00.000-08:00

Scaled "Roy"

3 Rounds:
15 Dead Lifts @ 175 lbs.
20 Box Jumps
25 Pull-Ups

Time - DNF

2 Rounds + 20 Box Jumps.

WOD 311

2011-01-25T14:43:00.000-08:00

Push Press:
3 @ 115 lbs.
3 @ 125 lbs.
3 @ 135 lbs.
3 @ 145 lbs.

12 Minute AMRAP
10 Single Arm Snatch @ 25 lbs. (each arm)
10 Burpees

Rounds - 6

WOD 310

2011-01-18T14:13:00.000-08:00

3 Rounds:
6 Dead Lifts @ 185 lbs.
20 Box Jumps
12 Muscle Up Progression

Time - 8:51

WOD 309

2011-01-15T07:59:00.001-08:00

4 Rounds:
10 Medicine Ball Cleans (18 lbs.)
10 Walking Lunges (each leg)
10 Wall Balls (18 lbs.)

Time - 8:51

WOD 308

2011-01-08T07:22:00.000-08:00

30 Clean and Jerks @ 115 lbs.

Time - 4:11

WOD 307

2011-01-07T15:07:00.001-08:00

12 Minute AMRAP:
6 Snatch Width Dead Lift @ 85 lbs.
6 Overhead Squats @ 85 bs.
6 Toes to Bar

Rounds - 7

WOD 306

2011-01-03T12:41:00.000-08:00

"The 12 Days of Christmas"

Perform the workout as you would sign the song.
Round 1 is 1 Dead Lift; Round 2 is 2 Ball Slams and 1 Dead Lift; Round 3 is 3 Ring Dips, 2 Ball Slams and 1 Dead Lift, etc.

1 Dead Lift (225 lbs.)
2 Ball Slams (20 lbs.)
3 Ring Dips (band-assisted)
4 Pull-Ups
5 Knees to Elbows
6 Box Jumps (24")
7 Clean and Jerks (95 lbs.)
8 Kettle Bells (36 lbs.)
9 Double Unders
10 Burpees
11 Sit-Ups
12 Wall Balls (20 lbs.)

Time - 44:12

WOD 305

2010-12-28T07:09:00.000-08:00

4 Rounds:
15 Wall Balls @ 20 lbs.
15 Walking Lunges (total)
15 Push-Ups

Time - 9:10

WOD 304

2010-12-27T09:44:00.000-08:00

Team Workout (with Joey and Gerry)

Each member - 2,500 lbs. overhead
22 Clean and Jerks each @ 115 lbs.

40 Handstand Push-Ups

Time - 6:45

100 Air Squats
50 Pull-Ups

Time - 9:38

WOD 303

2010-12-21T14:44:00.000-08:00

Part A:
3-3-3-3
Sumo Dead Lifts
155 lbs., 175 lbs., 205 lbs., 225 lbs.

Part B:
12-9-6
Thrusters @ 100 lbs.
Knees to Elbows
Ring Push-Ups

Time - 8:54

WOD 302

2010-12-18T19:22:00.000-08:00

Part A:

30 Air Squats
30 Dead Lifts @ Body Weight (195 lbs.)
30 Kettlebell Swings (53 lbs.)
30 Burpees

Part B:

Max 3 Rep Snatch (45 seconds)
125 lbs.

Unbroken Pull-Ups - 12

WOD 301

2010-12-17T17:46:00.000-08:00

6 Rounds:
5 Double Unders (Unbroken)
10 Single Arm Snatch (Total @ 20 lbs.)
15 Air Squats

Time - 5:23

WOD 300

2010-12-14T17:16:00.000-08:00

Shoulder Press
5 @ 65 lbs.
5 @ 75 lbs.
5 @ 85 lbs.
5 @ 95 lbs.

12 Minute AMRAP
10 Kettle Bells (36 lbs.)
6 Toes to Bar
10 Medicine Ball Cleans (16 lbs.)

Rounds - 6

WOD 299

2010-12-12T04:50:00.000-08:00

Part A:
On the 90 second mark:
3 Snatch Width Dead Lift @ 65 lbs.
1 Power Snatch @ 65 lbs.
3 Overhead Squats @ 65 lbs.

Part B:
5-7-9-7-5
Overhead Squats @ 65 lbs.
Push-Ups

Time - 3:43

WOD 298

2010-12-10T16:39:00.000-08:00

Clean and Jerk:
105 lbs., 125 lbs., 145 lbs., 165 lbs., 175lbs.

2 rounds:
30 Wall Balls (16 lbs.)
40 Ball Slams (16 lbs.)
50 Double Unders

Time - 14:05

WOD 297

2010-12-03T17:12:00.001-08:00

Part 1:
7 Rounds:
2 DeadLifts and 5 Pushups
(Adding 10 lbs to the bar each round, done on the minute)

135 lbs., 145 lbs., 155 lbs., 165 lbs., 175 lbs., 185 lbs., 195 lbs.

Part 2:
6 Rounds:
3 Squat Cleans (65 lbs.)
7 Walking Lunges with a bumper plate overhead (25 lbs.)
5 Pullups

Time: 9:29

WOD 296

2010-10-15T19:18:00.000-07:00

Part A:
Shoulder Press
6 Rounds of 2 Reps @ 105 lbs.
Front Squat
6 Rounds of 2 Reps @ 105 lbs.

Part B:
30 Wall Balls @ 18 lbs.
6 Muscle Up Progression
20 Wall Balls @ 18 lbs.
4 Muscle Up Progression
10 Wall Balls @ 18 lbs.
2 Muscle Up Progression

Time - 4:38

WOD 295

2010-10-09T05:00:00.000-07:00

CrossFit Skills - Retread

Various skills to do within time limits

WOD 294

2010-10-05T16:04:00.000-07:00

15-25-15
Dead Lifts @ 135 lbs.
Ball Slams @ 20 lbs.

Time - 5:55

WOD 293

2010-10-02T06:26:00.000-07:00

21-15-9

Power Cleans @ 135 lbs.
Push-Ups

Time - 9:38

WOD 292

2010-10-01T18:57:00.000-07:00

40 Double Unders
10 Pull-Ups
35 Double Unders
15 Pull-Ups
30 Double Unders
20 Pull-Ups
20 Double Unders
15 Pull-Ups
10 Double Unders
10 Pull-Ups

Time - 13:33

WOD 291

2010-09-28T14:50:00.001-07:00

Part A:
Deadlifts
3 @ 135 lbs.
3 @ 185 lbs.
3 @ 205 lbs.

Part B:
50 Air Squats
40 Kettle Bells (36 lbs.)
30 Air Squats
20 Kettle Bells (36 lbs.)
10 Air Squats
10 Kettle Bells (36 lbs.)
20 Air Squats
30 Push Ups
40 Air Squats
50 Push Jerk (45 lbs.)

Time - 12:46

WOD 290

2010-09-24T15:58:00.000-07:00

9-6-3

Thrusters @ 95 lbs.
Jumping Muscle-Up

Time - 7:00