WOD Tue. May 15

May 14th, 2012

Basics Skillwork: PVC Snatch, then some with light weight
Level 1/2: Snatch 1×15 @ 40%,  1×8 @ 50%, 3×3 @ 70%, 3×1 @ 95%

Fight Gone Bad (All levels)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds.  The stations are:

  1. Wall-ball: M=20/W=14 pound ball, 10/8 ft target. (Reps)
  2. Sumo deadlift high-pull: M=75/W=45 pounds (Reps)
  3. Box Jump: M=20″/W=16″ box (Reps)
  4. Push-press: M=75/W=45 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.


WOD Wed. Feb. 8

February 7th, 2012

What are the CrossFit games? Video [wmv] [mov] [HD mov]

Skill-work: Push-press, KB Swings, MB side throws
5-3-1 Strength Program: Deadlift 5-5-5+

All Levels

FGB Style
3 Rounds
Perform each of the 5 exercises for 1 minute straight.
No rest between exercises, but there is a 1 minute rest between rounds.
Your score is the total number of reps for all 3 rounds.

1. Double Unders or Singles (Count each rep of D/U or every 4th for singles)
2. MB side throws 14# men / 10# women
3. Burpees
4. KB Swings, 55# men / 35# women
5. Push Press, 75 lbs. men / 65# women