Strength: Thrusters
3-3-3-3
WOD: "Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
or
"Fran" 21-15-9
Thrusters (95)
Pull-ups
Post Loads and Times to Comments.
Wednesday, January 31, 2007
0131007
CFWU
Strength: Thrusters
3-3-3-3
WOD: "Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
or
"Fran" 21-15-9
Thrusters (95)
Pull-ups
Post Loads and Times to Comments.
Strength: Thrusters
3-3-3-3
WOD: "Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
or
"Fran" 21-15-9
Thrusters (95)
Pull-ups
Post Loads and Times to Comments.
Tuesday, January 30, 2007
013007
CFWU
Strength/Power: Weighted Jumping Back Squats (50% 1RM)
5-5-5
WOD: 50-40-30
DB Hang Power Cleans (35/25)
DB Push Press (35/25)
Double Unders
Post Loads and Time to Comments.
Strength/Power: Weighted Jumping Back Squats (50% 1RM)
5-5-5
WOD: 50-40-30
DB Hang Power Cleans (35/25)
DB Push Press (35/25)
Double Unders
Post Loads and Time to Comments.
Monday, January 29, 2007
Friday, January 26, 2007
012607
CFWU/Burgener Warm-up
Strength/Power: Snatch
2-2-2-2
WOD: Tabata Hell
DB Cleans (30#)
Pull-ups
Push-ups
Row
DB Thrusters (20#)
KB Swings (1 pood)
Strength/Power: Snatch
2-2-2-2
WOD: Tabata Hell
DB Cleans (30#)
Pull-ups
Push-ups
Row
DB Thrusters (20#)
KB Swings (1 pood)
Thursday, January 25, 2007
012507
CFWU 2x15
Strength: Overhead Squat 4x2
WOD: "Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips
Tabata Knee-to-Elbows
Post loads, WOD time, and Tabata score to comments.
Sean is a swinger.
Strength: Overhead Squat 4x2
WOD: "Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips
Tabata Knee-to-Elbows
Post loads, WOD time, and Tabata score to comments.
Sean is a swinger.
Wednesday, January 24, 2007
012407
CFWU 2x15
Strength: 3x3 Deadlift (90-92% 1RM)
Testing: 1-Minute Max Effort
Push-ups
Pull-ups
Sit-ups
WOD: 21-15-9
Ball Slams
Box Jumps
Post Loads, Max Effort Numbers, and WOD Time to Comments.
Strength: 3x3 Deadlift (90-92% 1RM)
Testing: 1-Minute Max Effort
Push-ups
Pull-ups
Sit-ups
WOD: 21-15-9
Ball Slams
Box Jumps
Post Loads, Max Effort Numbers, and WOD Time to Comments.
Tuesday, January 23, 2007
012307
CFWU
Review: Split Jerk
WOD: 3 Rounds for Time
20 SDHPs
20 Split Jerks
20 Squat Jumps
Skill: 3 500-Meter Rows
Post WOD time and rowing splits to comments.
Rod and Scott.
Review: Split Jerk
WOD: 3 Rounds for Time
20 SDHPs
20 Split Jerks
20 Squat Jumps
Skill: 3 500-Meter Rows
Post WOD time and rowing splits to comments.
Rod and Scott.
Monday, January 22, 2007
012207
CFWU
Skill: 3x3 Clean and Jerk
WOD: "Grace"
30 Clean and Jerk for Time (135)
Post loads and modifications to comments.
Skill: 3x3 Clean and Jerk
WOD: "Grace"
30 Clean and Jerk for Time (135)
Post loads and modifications to comments.
Friday, January 19, 2007
011907
CFWU
Skill: Max Front Squat
5-3-2-2-1-1-1-1
WOD:
75 Wall Ball Shots
Rest 1 minute
75 Push-ups
Rest 1 minute
25 Pull-ups
Post loads and times to comments.
Skill: Max Front Squat
5-3-2-2-1-1-1-1
WOD:
75 Wall Ball Shots
Rest 1 minute
75 Push-ups
Rest 1 minute
25 Pull-ups
Post loads and times to comments.
Thursday, January 18, 2007
011807
CFWU
WOD: "Kettlebell Blaster"
As Many Rounds As Possible (20 Minutes)
8 Sumo Deadlift High-Pulls
8 Swings
8 Romanian Deadlifts
8 Squats (4 left, 4 right with KB in the rack position)
Skills: L-sit to Handstand
Post time to comments.
WOD: "Kettlebell Blaster"
As Many Rounds As Possible (20 Minutes)
8 Sumo Deadlift High-Pulls
8 Swings
8 Romanian Deadlifts
8 Squats (4 left, 4 right with KB in the rack position)
Skills: L-sit to Handstand
Post time to comments.
Wednesday, January 17, 2007
011707
CFWU
Skills: Tall Snatch/Split Jerk
WOD: 5 Rounds for Time
40 Box Jumps
15 Overhead Squats (45/65/75/95)
Post time to comments.
PJ Lovely and one of his sons work the pegboard at Crossfit Newport Rec.
Skills: Tall Snatch/Split Jerk
WOD: 5 Rounds for Time
40 Box Jumps
15 Overhead Squats (45/65/75/95)
Post time to comments.
PJ Lovely and one of his sons work the pegboard at Crossfit Newport Rec.
Tuesday, January 16, 2007
011607
CFWU
WOD: 30-Minute Stations
5 Skin-the-Cats
5 L-sits from Support
5 Piked Ring Push-ups
5 Bar Front Levers
Skills: 3x3 Press, Turkish Get-ups, Abs, Relays
Post loads and experiences to comments.
WOD: 30-Minute Stations
5 Skin-the-Cats
5 L-sits from Support
5 Piked Ring Push-ups
5 Bar Front Levers
Skills: 3x3 Press, Turkish Get-ups, Abs, Relays
Post loads and experiences to comments.
Monday, January 15, 2007
011507
CFWU
WOD: Back Squat, 10x1 or
Front Squat and Jerk, 5x5.
50 Wall Ball for Time.
50 Ball Slams for Time.
Post loads and times to comments.
WOD: Back Squat, 10x1 or
Front Squat and Jerk, 5x5.
50 Wall Ball for Time.
50 Ball Slams for Time.
Post loads and times to comments.
Friday, January 12, 2007
011207
CFWU
WOD: 10 Rounds
30 Seconds of Squats
30 Seconds of Push-ups
30 Seconds of Jumping Pull-ups
30 Seconds of REST
Skills: Team Relays
Post experience to comments.
WOD: 10 Rounds
30 Seconds of Squats
30 Seconds of Push-ups
30 Seconds of Jumping Pull-ups
30 Seconds of REST
Skills: Team Relays
Post experience to comments.
Thursday, January 11, 2007
111107
CFWU
WOD: "My Pet Rocks" III
Partner up. Each pair of athletes is responsible for a 30 or 40-pound pair of dumbbells, which cannot touch the ground during the entire workout. As one athlete works, the other holds the "Pet Rocks". Athletes will alternate with each exercise.
3 rounds for time:
30 Plate Cleans (25/35)
30 Ball Slams
30 Push-ups
400m Sprint
Post time to comments.
WOD: "My Pet Rocks" III
Partner up. Each pair of athletes is responsible for a 30 or 40-pound pair of dumbbells, which cannot touch the ground during the entire workout. As one athlete works, the other holds the "Pet Rocks". Athletes will alternate with each exercise.
3 rounds for time:
30 Plate Cleans (25/35)
30 Ball Slams
30 Push-ups
400m Sprint
Post time to comments.
Wednesday, January 10, 2007
011007
CFWU
Deadlift 3x3
WOD: 15-12-9
Heavy Dumbbell Cleans
Dumbbell Push Press
Pull-ups
Post time and loads to comments.
Deadlift 3x3
WOD: 15-12-9
Heavy Dumbbell Cleans
Dumbbell Push Press
Pull-ups
Post time and loads to comments.
010907
CFWU
Skills: Knee-to-elbows and Toe-to-bar
WOD: 21-15-9
Thrusters (65/95/135)
Sumo Deadlift High-pulls (65/95/135)
Tabata Sit-ups
Tabata Squats
Post time to comments.
Max and Erik assaulting the rings.
Skills: Knee-to-elbows and Toe-to-bar
WOD: 21-15-9
Thrusters (65/95/135)
Sumo Deadlift High-pulls (65/95/135)
Tabata Sit-ups
Tabata Squats
Post time to comments.
Max and Erik assaulting the rings.
Monday, January 08, 2007
010807
CFWU
Skills: Ring Supports, Ring L-sits, Inverts, Levers
WOD: 5 Rounds for Time
30 Kettlebell Swings (1.5 pood/1 pood/.75 pood)
20 Push-ups
15 Pull-ups
10 V-ups
Post achievements to comments.
Marcia Stephens on "C-Wall", Quincy Quarry. Photo by John Knight.
Skills: Ring Supports, Ring L-sits, Inverts, Levers
WOD: 5 Rounds for Time
30 Kettlebell Swings (1.5 pood/1 pood/.75 pood)
20 Push-ups
15 Pull-ups
10 V-ups
Post achievements to comments.
Marcia Stephens on "C-Wall", Quincy Quarry. Photo by John Knight.
Friday, January 05, 2007
010507
CFWU
WOD: 5 Rounds for Time
20 Slam Ball
200m Sprint
15 Wall Ball
10 Turkish Get-ups (5 left, 5 right)
Skills: Gymnastics
Post time to comments.
Sam on "The Prow", Quincy Quarry. Photo by John Knight.
WOD: 5 Rounds for Time
20 Slam Ball
200m Sprint
15 Wall Ball
10 Turkish Get-ups (5 left, 5 right)
Skills: Gymnastics
Post time to comments.
Sam on "The Prow", Quincy Quarry. Photo by John Knight.
Thursday, January 04, 2007
010407
CFWU
WOD: As Many Rounds As Possible in 20 Minutes
10 Bar Tap Squat Jumps
10 Knee-to-Elbows
10 KB Swings (1 pood/1.5 pood/2 pood)
Skills: Gymnastics Fun
Jack Coffin at the FGB Fundraiser.
WOD: As Many Rounds As Possible in 20 Minutes
10 Bar Tap Squat Jumps
10 Knee-to-Elbows
10 KB Swings (1 pood/1.5 pood/2 pood)
Skills: Gymnastics Fun
Jack Coffin at the FGB Fundraiser.
Wednesday, January 03, 2007
010307
CFWU
Skill: 3 rounds of 50 overhead squats, rest 3 minutes between rounds.
WOD: 4 Rounds for Time
10 Overhead Squats (95/65/45)
10 Pull-ups
10 Push Press (95/65/45)
Post times to comments.
Sam and Dawn at Again Faster.
Skill: 3 rounds of 50 overhead squats, rest 3 minutes between rounds.
WOD: 4 Rounds for Time
10 Overhead Squats (95/65/45)
10 Pull-ups
10 Push Press (95/65/45)
Post times to comments.
Sam and Dawn at Again Faster.
Tuesday, January 02, 2007
010207
CFWU
WOD: 21-15-9
Handstand Push-ups
Pull-ups
Ring Dip
Body Rows
Skill: Plyo Course
Post time to comments.
Jerry Hill, FitForceCamp.com
WOD: 21-15-9
Handstand Push-ups
Pull-ups
Ring Dip
Body Rows
Skill: Plyo Course
Post time to comments.
Jerry Hill, FitForceCamp.com
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