033007

WOD: For Time

1 Mile Run

3 rounds of:
20 Pull-ups
20 Push-ups
20 Squats

1 Mile Run

Partner up with another athlete of similar ability, and complete the WOD together. Both members of the team must complete each segment of the WOD before moving on to the next segment. Time is called when the last team member crosses the finish line.

Post Team Time to Comments.


Phase II is now starting! Six sessions of one-on-one instruction in the Olympic Lifts with USA Weightlifting Club Coach Neal Thompson for only $300. Ask Neal for details!

032907

You will have three attempts at a single repetition for each of the following exercises:

Squat
Press
Deadlift

Each attempt should be a maximum effort. Your Crossfit Total is the aggregate poundage of the best lift achieved for all three exercises.

Post Crossfit Total to Comments.

For complete rules straight from the horse's mouth, see Mark Rippetoe's "Crossfit Total".

032807

WOD: For Time

200m Sprint
50 Squats
200m Sprint
50 Sit-ups
200m Sprint
50 Pull-ups
200m Sprint
50 Back Extensions
200m Sprint
50 Push-ups
200m Sprint

Post time to comments.

032707

WOD: "Fight Gone Bad"

In this workout you have five stations:

Wall-ball (20 pound ball, 8 ft target)
Deadlift High-pull (75 pounds)
Box Jump (20" box)
Push-press (75 pounds)
Row (Calories)

For each round, spend one minute at each station, doing as many repetitions as possible. Repeat for three rounds with a one-minute rest between rounds.

The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Score is aggregated across all three rounds to arrive at final score.

Post score to comments.

032607

WOD: "Helen"

Three Rounds for Time:
400m Sprint
21 Kettlebell Swings (1.5 pood/1 pood)
12 Pullups

Skills:

Handstands
Forward Rolls
Ring Dips

Post Time and Modifications to Comments.


Sam attempts the Gap at Carabiner's Indoor Climbing Gym in New Bedford. Photo by John Knight.

032307

WOD: Maximum Effort

200m Sprint
Rest 2 minutes
200m Sprint
Rest 2 minutes
200m Sprint

Skill: Max Rep Snatch

Snatch for One Minute (45/75/95/115)
Rest 3 minutes
Snatch for One Minute
Rest 3 minutes
Snatch for One Minute

Post Sprint times and Snatches completed for all three rounds.

032207

WOD: "Nasty Girls"

3 Rounds for Time
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135)

Skill: Tabata Jumping Pullups

Post time and modifications to comments.

Nasty Girls in 7:58

032107

CFWU

Strength: Back Squat
8-8-8

WOD: For Time
75 Dumbbell Thrusters (30/25/20)
75 Jumping Pullups
75 Dumbbell Thrusters (30/25/20)

Post Loads and Time to Comments.


NH Native Bode Miller.

032007

CFWU

Strength: Snatch Grip Romanian Deadlift
8-8-8

WOD: Three Rounds for Time
30 Squats
20 Pullups
30 DB Push Jerks (30 pounds)
20 Box Jumps
30 KB Swings (1-pood)

Post loads and times to comments.


The Incredible Hulk takes on Brian Oldfield.

031907

CFWU

WOD: 30 seconds on/30 seconds off
5 Rounds Overhead Squat
5 Rounds Barbell Thruster
5 Rounds Push Press
5 Rounds Sumo Deadlift High Pull

Score each exercise using the Tabata scoring method. The lowest number of reps completed in any interval is your score for the exercise.

Report the sum of your scores in comments.


Brian Oldfield competes in the Discus Throw at the San Jose State Invitational in 1982.

031607

CFWU

Strength: Split Jerk 5-3-2-1-1-1

WOD: For Time
200m Sprint
30 Squats
400m Sprint
60 Squats
200m Sprint
30 Pushups
400m Sprint
60 Pushups

Post time to comments.



Double unders are for pansies...

031507

CFWU

WOD: Tabata/Muscleup Challenge
Tabata Squats
Muscle-up for Reps, 4:00 minutes

Multiply Tabata score by Muscle-ups completed to get your overall score.

Strength: 3x3 Deadlift

Repeat WOD.

Post Challenge scores, Deadlift load, and any modifications to comments.

031406

CFWU

Strength: Max Thruster
5-3-2-1-1-1

WOD: Three Rounds for Time
400m Sprint
20 Pull-ups


Christian Cantwell throws a bomb at the USATF National Championships.

031307

CFWU

WOD: "300" Dumbbell Snatches(150 left arm, 150 right arm)
You can put the dumbbell down and switch arms as often as necessary.

Post time and weight used to comments.

Skill: Muscle up practice.

In honor of 300. Here's a little Crossfit training done by the actors to prepare and look like spartan warriors.

031207

CFWU

WOD: Grace

30 Clean and Jerks for time.
135/95

Post time to comments.

Dimas 213kg Clean

The awesome Pyros Dimas!

030907

CFWU 2X15

WOD

"Angie"

100 pullups
100 pushups
100 situps
100 squats

Post time to comments. Play dodgeball afterwards.

030807

CFWU 2X15

Shoulder Press
5-3-2-1-1-1

WOD

5 Rounds For Time:

500 Meter row
135 pound Bench press, 15 reps or
50 Pushups

Post time and weight used for shoulder press to comments.

030707

CFWU

Strength: Push Press
5-3-2-1-1-1

WOD: For Time
21 Ball Slams
9 Pullups
15 Ball Slams
15 Pullups
9 Ball Slams
21 Pullups

Post Maximum Push Press and WOD Time to Comments.

030607

CFWU

WOD: "EC"
As Many Rounds As Possible (20 minutes)
20 Push Jerks (95/75)
40 Double Unders
20 Sumo Deadlift High Pulls (2 pood/1 pood KB)

Post Completed and Partial Rounds to Comments.

030507

CFWU/Burgener Warmup

Skill: Tall Snatches

WOD: For Time
21 Deadlifts (225, 185, 165)
9 Handstand Pushups
15 Deadlifts
15 Handstand Pushups
9 Deadlifts
21 Handstand Pushups

Post Time and Modifications to Comments.

030207

CFWU

Strength: Clean 3x3

WOD: As Many Rounds As Possible (20 Minutes)
5 Cleans (45/65/75/95/165)
5 Push Press
5 Front Squats

Post Loads and Rounds Completed to Comments.


Marc Huster is diesel.

030107

CFWU

WOD: "Josh"
21 Overhead Squats (95)
42 Pull-ups
15 Overhead Squats (95)
30 Pull-ups
9 Overhead Squats (95)
10 Pull-ups

Post time to comments.