Wednesday-February 1, 2012

The Ager


Complete as many rounds as possible in 14 minutes:

5 Pull Ups

10 Push Ups

15 Double Unders

POST TIMES TO COMMENTS

Tuesday-January 31, 2012

” Straight Up”

AMRAP 12:

7 Overhead Squats (75, 55)

7 Burpee Box Jumps  (20")

7 Kettlebell Swings (53, 35)

POST ROUNDS TO COMMENTS

Sunday- January 29, 2012

"Donny Shankle Fundraiser WOD"

3 minutes work

3 minutes rest

3 rounds

Weight is 70% of max power clean

-1 deadlift

-3 jump shrugs

-1 squat clean

-amrap jerks

-score is your total jerks across three rounds

-bar stays in hands at all times once picked up

-if you drop you must do complex to get to the jerks

Overall Standings after final WOD

Overall Standings

1. J-Bear- 774

2. Animal Style- 719

3. Matt- 683

4. Rick- 680

5. Jack- 609

6. Nunn- 558

7. Carmi- 555

8. Terry- 487

9. Jules- 449

10. Peanut- 392

11. Lala- 386

12. Megan- 384

13. Jen- 371

14. Eli- 362

15. FloJo- 353

16. Michele- 314

17. Doug- 274

18. Foxy- 257

19. U-Boat- 239

20. Nadyne- 211

21. J-Go- 67

22. Tsu tsu- 64

22. Kevin- 64

For all those who are participating in the Open with plans to stay on the board and HAVE NOT completed ALL 6 WOD's, please start asking about make up days!!!

Saturday-January 28, 2012

Warm up:

450m run

30 thrusters (PVC)

10 burpees

20 Cossacks

3 min AMRAP:

8 overhead walking lunges (45lbs/25lbs)

5 kettlebell snatches, left (53lbs/35lbs)

5 kettlebell snatches, right (53lbs/35lbs)

1 minute rest

3 rounds for time

Thursday-January 26, 2012

Jon North

Complete AMRAP in 10 minutes of:

10 Kettlebell Swings (M: 24 kgs, W: 16 kgs)

20 Squats

100 Meter Sprint

POST TIME TO COMMENTS

Wednesday-January 25, 2012

9 min AMRAP:

     4 reps Ground to Overhead (135#, 95#)

     8 reps Ring Dips

     12 reps Box Jumps (24", 20")

POST TIME TO COMMENTS

Tuesday-January 24, 2012

3 rounds for time:

50 double-unders

30 air squats

15 pull-ups

POST TIME TO COMMENTS

Sunday- January 22, 2012

Ryan Fischer from Crossfit Mean Streets

WOD

15 overhead squats (M:95#/W:65#)

15 wall balls (M:20#/W:14#)

25 double unders

10 overhead squats

10 wall balls

25 double unders

5 overhead squats

5 wall balls

25 double unders

For time

POST TIMES TO COMMENTS

Saturday-January 19, 2012

OPEN WOD 11.3

Complete as many rounds and reps as possible in 5 minutes of:

                                                                -Squat clean (165lb / 75k

 -Jerk (165lb / 75kg)

Masters Men-  135lbs

Womens- 110lbs

Masters Women- 75lbs

DESCRIPTIONSquat clean and Jerk

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels

ADDITIONAL NOTES

Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete.

Thursday-January 19, 2012

15 min AMRAP:

- 1 Ring push-up, 1 Toes to bar, 100m Run

- 2 Ring push-ups, 2 Toes to bar, 100m Run

- 3, 3, 100

- 4, 4, 100…

POST ROUNDS TO COMMENTS

Wednesday-January 18, 2012

Looks like a wonderful afternoon to me!!!!

WOD

5 Rounds

21- Double unders (50 singles)

15- KB swings (53/35)

9- Thrusters (95/65)

POST TIME TO COMMENTS

Tuesday-January 17, 2012

Dan Bailey

Complete 7 rounds for time:

7 Deadlifts - 315 lbs/205

5 Lateral Burpees

100m run

POST TIME TO COMMENTS

SUNDAY- January 15, 2012

 Complete as many 

rounds and reps 

as possible in 20 

minutes of: 

Open Men

5 Power cleans (145lbs / 65kg) 

10 Toes to bar 

15 Wall balls (20lbs to 10' target)

Masters Men

5 Power cleans (130lbs / 60kg) 

10 Toes to bar 

15 Wall balls (20lbs to 9' target) 

Open Womens

5 Power cleans (100lbs / 45kg) 

10 Toes to bar 

15 Wall balls (14lbs to 9' target) 

Masters Women

5 Power cleans (75lbs / 35kg) 

10 Toes to bar 

15 Wall balls (10lbs to 9' target) 

POST ROUNDS TO COMMENTS

Saturday-January 14, 2012

WOD

As many rounds as possible in 10 minutes

5 Handstand push-ups

10 Walking lunges

POST ROUNDS TO COMMENTS

Thursday-January 12, 2012

Bella Bar

3 rounds:

In 2 minutes, perform:

10 Thrusters 135/95 lbs,  then as many Pull-ups as possible in the remaining time.

rest 1 minute

AMOUNT OF PULLUPS IS YOU SCORE

POST SCORE TO COMMENTS

Wednesday-January 11, 2012

WOD

20 Minutes

1 Minute work

1 minute rest

As many rounds as possible of

5 Wallball

5 Burpees

POST ROUNDS TO COMMENTS

Tuesday-January 10, 2012

Miko Salo

WOD

For time

10 Rounds

10 Bent over row 95/65 elite 135/95

10 push-ups (chest to deck)

POST TIME TO COMMENTS

Sunday- January 8, 2012

" Pickleback"

20 - 15 - 10 - 5

Back Squat (135, 95)

Toes To Bar

POST TIME TO COMMENTS

Saturday-January 7, 2012

WOD

Complete for time:

1000 Meter run

100 Push-ups

10 Snatch (M: 135, W: 95 lbs)

POST TIMES TO COMMENTS
And now for a little tutorial on how to make home made gymnastic rings

Thursday-January 5, 2012

As many rounds as possible in 5:00 of:

10 Burpees

10 Goblet Squats, 1.5/1 pood


1 minute rest


3 rounds for time

POST TIME TO COMMENTS

Wednesday-January 4, 2012

5 rounds for time of:

9 Hang Power Snatches, 75/45 pounds

21 Double Unders

POST TIME TO COMMENTS

Tuesday-January 3, 2012

WOD

"Cindy was a nice Girl"

10 Min AMRAP/ Every Rep Counts

5 Chest to Bar Pull Ups 

10 Hand Release Push Ups

15 Front Squats (85lbs/55lbs)

POST ROUNDS TO COMMENTS