WOD Archive
6/18/11
Skill/Strength:
5-3-2-1-1-1 Power Clean
WOD:
"Grace"
30 Reps of:
Clean & Jerk - 135/95
5-3-2-1-1-1 Power Clean
WOD:
"Grace"
30 Reps of:
Clean & Jerk - 135/95
6/17/11
Skill/Strength:
5x5 Bench Press
WOD:
1000m Row
30-20-10 Reps of:
Ring Push-Ups
Pistols (Alternating)
1000m Row
5x5 Bench Press
WOD:
1000m Row
30-20-10 Reps of:
Ring Push-Ups
Pistols (Alternating)
1000m Row
6/16/11
Mobility:
5 Minutes "Paleo Chair"
10 Minutes Other
WOD:
5 Rounds of:
400m Run
15 OH Squats - 95/65
5 Minutes "Paleo Chair"
10 Minutes Other
WOD:
5 Rounds of:
400m Run
15 OH Squats - 95/65
6/15/11
Skill/Strength:
5-5-5-5-5 Deadlift
WOD:
5 Rounds of:
10 Sumo-Deadlift High-Pull - 115/75
20 Box Jumps - 24/20
30 Sit-Ups
5-5-5-5-5 Deadlift
WOD:
5 Rounds of:
10 Sumo-Deadlift High-Pull - 115/75
20 Box Jumps - 24/20
30 Sit-Ups
6/14/11
Skill/Strength:
1x20 Back Squat
WOD:
AMRAP in 12 Minutes of:
3 Minutes -DB Hang Squat Clean - 35/25
3 Minutes - DB Shoulder to Overhead - 35/25
2 Minutes - DB Hang Squat Clean - 35/25
2 Minutes - DB Shoulder to Overhead - 35/25
1 Minute - DB Hang Squat Clean - 35/25
1 Minute - DB Shoulder to Overhead - 35/25
Score = total reps
1x20 Back Squat
WOD:
AMRAP in 12 Minutes of:
3 Minutes -DB Hang Squat Clean - 35/25
3 Minutes - DB Shoulder to Overhead - 35/25
2 Minutes - DB Hang Squat Clean - 35/25
2 Minutes - DB Shoulder to Overhead - 35/25
1 Minute - DB Hang Squat Clean - 35/25
1 Minute - DB Shoulder to Overhead - 35/25
Score = total reps
6/13/11
WOD:
“Eva”
5 Rounds of:
800m Run
30 KB Swings – 70/53
30 Pull-ups
No skill/strength work… unless you count moving a 70lb kettlebell 150 times.
“Eva”
5 Rounds of:
800m Run
30 KB Swings – 70/53
30 Pull-ups
No skill/strength work… unless you count moving a 70lb kettlebell 150 times.
6/10/11
WOD #1:
1k Max Effort Row
WOD #2:
10 Rounds of:
10 Pull-ups
10 Ring Dips
1k Max Effort Row
WOD #2:
10 Rounds of:
10 Pull-ups
10 Ring Dips
6/9/11
Skill/Strength:
1-1-1-1-1-1-1 Snatch
WOD:
21-15-9 Reps of:
DB Thrusters - 50/35
KB Swings - 70/53
*5 KB Swing penalty for dumping a KB from overhead.
1-1-1-1-1-1-1 Snatch
WOD:
21-15-9 Reps of:
DB Thrusters - 50/35
KB Swings - 70/53
*5 KB Swing penalty for dumping a KB from overhead.
6/8/11
Skill/Strength:
1x20 Back Squat
WOD:
"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".
1x20 Back Squat
WOD:
"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".
6/7/11
Mobility:
10 Minutes of Shoulder Mobility Work
Pre-WOD:
Warm-Up/Practice barbell movements
WOD:
"DT"
5 Rounds of:
12 Deadlift - 155/105
9 Hang Power Clean - 155/105
6 Push Jerk - 155/105
10 Minutes of Shoulder Mobility Work
Pre-WOD:
Warm-Up/Practice barbell movements
WOD:
"DT"
5 Rounds of:
12 Deadlift - 155/105
9 Hang Power Clean - 155/105
6 Push Jerk - 155/105
6/6/11
Skill/Strength:
3x5 Bench Press
Max Rep Push-Ups
WOD:
10 Rounds of:
150m Run
10 Wallball - 20/14 @ 10ft
3x5 Bench Press
Max Rep Push-Ups
WOD:
10 Rounds of:
150m Run
10 Wallball - 20/14 @ 10ft
6/4/11
Skill/Strength:
5-3-2-1-1-1 Heaving Snatch Balance
WOD:
3 Rounds of:
50ft DB Walking Lunges - 35/25
10 DB Squat Cleans - 35/25
DB Farmers Carry (around the block) - 35/25
5-3-2-1-1-1 Heaving Snatch Balance
WOD:
3 Rounds of:
50ft DB Walking Lunges - 35/25
10 DB Squat Cleans - 35/25
DB Farmers Carry (around the block) - 35/25
6/3/11
Skill/Strength:
5x3 Deadlift
WOD:
AMRAP in 12 Minutes of:
30 Double-Unders
6 Thrusters - 95/65
9 Box Jumps - 32/24
5x3 Deadlift
WOD:
AMRAP in 12 Minutes of:
30 Double-Unders
6 Thrusters - 95/65
9 Box Jumps - 32/24
6/2/11
Skill/Strength:
1x20 Back Squat
or
3x5 Back Squat (beginner)
WOD:
70 Burpees
60 Sit-Ups
50 Kettlebell Swings - 53/35
40 Pull-Ups
30 Handstand Push-Ups
Buy-Out:
10 minutes of Mobility work.
1x20 Back Squat
or
3x5 Back Squat (beginner)
WOD:
70 Burpees
60 Sit-Ups
50 Kettlebell Swings - 53/35
40 Pull-Ups
30 Handstand Push-Ups
Buy-Out:
10 minutes of Mobility work.
6/1/11
Skill/Strength:
3-3-3-3-3 Hang Power Snatch
WOD:
21-15-9 Reps of:
Sumo Deadlift High-Pull - 95/65
Overhead Squat - 95/65
Buy-Out:
3 minutes in the hollow rock position.
3-3-3-3-3 Hang Power Snatch
WOD:
21-15-9 Reps of:
Sumo Deadlift High-Pull - 95/65
Overhead Squat - 95/65
Buy-Out:
3 minutes in the hollow rock position.
5/31/11
Skill/Strength:
3x500m Row
WOD:
"Freddy's Revenge"
5 Rounds of:
5 Push Jerk - 185/135
10 Burpees
3x500m Row
WOD:
"Freddy's Revenge"
5 Rounds of:
5 Push Jerk - 185/135
10 Burpees
5/30/11
WOD:
"Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’
From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted on CrossFit.com August 18, 2005
"Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’
From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted on CrossFit.com August 18, 2005
5/28/11
Skill/Strength:
3x5 Deadlift
WOD:
"Diane"
21-15-9 Reps of:
Deadlift
Handstand Push-Ups
3x5 Deadlift
WOD:
"Diane"
21-15-9 Reps of:
Deadlift
Handstand Push-Ups
5/27/11
WOD #1:
75 Overhead Squats - 95/65
(Score = # of sets. Largest set = tie breaker)
WOD #2
"Annie"
50-40-30-20-10
Double-Unders
Sit-Ups
*Roozen - 2(46)
75 Overhead Squats - 95/65
(Score = # of sets. Largest set = tie breaker)
WOD #2
"Annie"
50-40-30-20-10
Double-Unders
Sit-Ups
*Roozen - 2(46)
5/26/11
Skill/Strength:
Handstand/HSPU Practice
WOD:
5 Rounds of:
12 Shoulder to Overhead - 95/65
10 Pull-Ups
8 Burpees
Handstand/HSPU Practice
WOD:
5 Rounds of:
12 Shoulder to Overhead - 95/65
10 Pull-Ups
8 Burpees
5/25/11
Mobility:
Hang out for 10 minutes in the bottom of the Squat... aka "Paleo Chair"
Skill/Strength:
Ring Support Position
WOD:
"Elizabeth"
21-15-9 Reps of:
(Squat) Cleans - 135/95
Ring Dips
Hang out for 10 minutes in the bottom of the Squat... aka "Paleo Chair"
Skill/Strength:
Ring Support Position
WOD:
"Elizabeth"
21-15-9 Reps of:
(Squat) Cleans - 135/95
Ring Dips
5/24/11
Skill/Strength:
5x3 Push/Split Jerk
WOD:
5 Rounds of:
40 Double-Unders
30 Box Jumps - 24/20
20 KB Swings - 53/35
5x3 Push/Split Jerk
WOD:
5 Rounds of:
40 Double-Unders
30 Box Jumps - 24/20
20 KB Swings - 53/35
5/23/11 - Row/Wallball
Skill/Strength:
3x5 Front Squat
WOD:
Row 2k
50 Wallball -20/14
Row 1k
35 Wallball -20/14
Row 500m
20 Wallball -20/14
3x5 Front Squat
WOD:
Row 2k
50 Wallball -20/14
Row 1k
35 Wallball -20/14
Row 500m
20 Wallball -20/14
5/21/11 - Run/Row/Pull-Ups/Push-Ups/Sit-Ups/Air Squats
Mobility:
10 Minutes!
WOD:
Run 400m
50 Pull-Ups
Row 500m
75 Push-Ups
Run 400m
100 Sit-Ups
Row 500m
150 Air Squats
Run 400m
Following the WOD, you have 6 minutes to establish a 1RM OH Squat.
Score = WOD time - 1RM OH Squat weight (in lbs)
10 Minutes!
WOD:
Run 400m
50 Pull-Ups
Row 500m
75 Push-Ups
Run 400m
100 Sit-Ups
Row 500m
150 Air Squats
Run 400m
Following the WOD, you have 6 minutes to establish a 1RM OH Squat.
Score = WOD time - 1RM OH Squat weight (in lbs)
5/20/11 - OH Squats/Double Unders
Skill/Strength:
7x1 Heaving Snatch Balance
WOD:
3 Rounds of:
10 OH Squats - 135/95
50 Double-Unders
7x1 Heaving Snatch Balance
WOD:
3 Rounds of:
10 OH Squats - 135/95
50 Double-Unders
5/19/11 - Hang Power Clean/Burpee
Skill/Strength:
6x2 Hang Power Cleans from mid-thigh
WOD:
3 Rounds of:
15 Hang Power Cleans - 135/95
15 Burpees
6x2 Hang Power Cleans from mid-thigh
WOD:
3 Rounds of:
15 Hang Power Cleans - 135/95
15 Burpees
5/18/11 - "Nicole"
Skill/Strength:
5x3 Deadlift
WOD:
AMRAP in 20 Minutes of:
400m Run
Max Rep Pull-Ups
5x3 Deadlift
WOD:
AMRAP in 20 Minutes of:
400m Run
Max Rep Pull-Ups
5/17/11 - Burpee/Box Jump/T2B
Skill/Strength:
5x5 Shoulder Press
WOD:
30-25-20-15-10 Reps of:
Burpee
Box Jump - 24/20
Toes to Bar
5x5 Shoulder Press
WOD:
30-25-20-15-10 Reps of:
Burpee
Box Jump - 24/20
Toes to Bar
5/16/11 - Wallball/Squat Snatch
Skill/Strength:
3x5 Back Squat
WOD:
3 Rounds of:
30 Wallball - 20/14
30 Squat Snatch - 75/45
3x5 Back Squat
WOD:
3 Rounds of:
30 Wallball - 20/14
30 Squat Snatch - 75/45