Categories
CrossFit Workouts

2009-09-19 WOD

Warmup

Sandbag Cleans w/ Squat Drop

– 5 right shoulder
– 5 left shoulder
– 5 front

 Workout
Double Couplet

Couplet #1
1a. Press (Push Press) – Reps: 10, 8, 6, 4, 2
1b. Air Squat – Reps: 5, 10, 15, 20, 25

2 minute rest

Couplet #2
2a. Deadlift – Reps: 10, 8, 6, 4, 2
2b. Push Ups – Reps: 5, 10, 15, 20, 25

Categories
CrossFit

2009-09-15 WOD

Workout

“Uh oh, UNO!” or “Deck of Cards”

– Zeros = 10 Burpees

– Blue = Pushups

– Red = Swings

– Green = Push Press

– Yellow = Goblet Squats

Categories
CrossFit

2009-09-13 WOD

Warmup

Repeat until 30 OH Squats have been completed.

– 150ft walking lunge

– OH Squat until failure

 

Workout

“Less Rest, More Weary” w/ KB Swings and Squat Thrusts

Work Period + 1/2 Rest Period

  • 60secs KB Swings/30secs Rest
  • 60secs Squat Thrusts/30secs Rest
  • 60secs KB Swings/30secs Rest
  • 60secs Squat Thrusts/30secs Rest
  • 40secs KB Swings/20secs Rest
  • 40secs Squat Thrusts/20secs Rest
  • 40secs KB Swings/20secs Rest
  • 40secs Squat Thrusts/20secs Rest
  • 30secs KB Swings/15secs Rest
  • 30secs Squat Thrusts/15secs Rest
  • 30secs KB Swings/15secs Rest
  • 30secs Squat Thrusts/15secds Rest
  • 20secs KB Swings/10secs Rest
  • 20secs Squat Thrusts/10secs Rest
  • 20secs KB Swings/10secs Rest
  • 20secs Squat Thrusts/10secs Rest
Categories
CrossFit

2009-09-09 WOD

Workout

“Fight Gone Bad” – Rep Style

3 Rounds

1a. 20 Two Handed KB Thruster

1b. 20 KB SDHP

1c. 20 Sandbag Hops

1d. 20 Two Handed KB Push Press

1e. 400m Run

1f. 60secs Rest

Categories
CrossFit

2009-09-08 CrossFit

Swing/Burpee Ladder

10 Rounds:
– 10 KB Swings
– (1, 2, … 10) Burpees

Categories
CrossFit

2009-09-07 CrossFit

5 Rounds For Time

– (10, 8, 6, 4, 2) Sandbag Shoulder w/Squat Drops
– (30, 24, 18, 12, 6) Situps
– 400m Run

Categories
CrossFit

2009-09-02 CrossFit

3 Rounds of 30 – 20 – 10:

– KB Thruster
– KB Row
– KB OH Swing

Categories
CrossFit

2009-08-31 CrossFit

4 Rounds For Time

– 150ft Walking Lunge
– (20, 15, 10, 5) Pushups
– (5, 10, 15, 20) KB Power Swings

Categories
CrossFit

2009-08-29 CrossFit

5 Rounds For Time

– 5 Deadlifts
– 5 Cleans
– 5 Clean and Jerks

Categories
CrossFit

2009-08-28 CrossFit

3 Rounds For Time of 21 – 15 – 9:
– Bodyweight Deadlift
– KB Swing
– KB Push Press
– 150′ KB OH Lockout Walk