Thursday-March 1, 2012

WOD

Complete 10/8/6/4/2 reps for time of:

Thruster (M:115#/W:75#)

Burpee box jumps

POST TIME TO COMMENTS

Wednesday-February 29, 2012

Tuomas Vainio

WOD

AMRAP 8

100m run

11- wallball (20/14)

30- double unders

POST SCORE TO COMMENTS

Tuesday-February 28, 2012

WOD

"Skinny Fat Helen"

200 m Run

21 Kettlebell Swings (70lbs/53lbs)12 Chest-To-Bar Pull-Ups

3 rounds for time

POST TIMES TO COMMENTS

Sunday-February 26, 2012

WOD

"Skinny Fat Helen"

200 m Run

21 Kettlebell Swings (70lbs/53lbs)12 Chest-To-Bar Pull-Ups

3 rounds for time

POST TIMES TO COMMENTS

Saturday-February 25, 2012

ABOVE: Jeremy Kinnick

 Miagi WOD 

50 Deadlift 135/95 LB
50 DB KB Swings 24/16 KG
50 Pushups
50 CL/JK 135/95 LB
50 Pullups
50 Taters 24/16 KG
50 Box Jumps 24/20"
50 Wall Climbs
50 Knee to Elbows
50 Double Unders


POST SOUL CRUSHING TO COMMENTS

Thursday-February 23, 2012

What's Your Excuse? Kyle Maynard.

PARTNER WOD

                                                                           10- wall climbs 

20- box jumps

30- burpees 

40- pushups 

400m run

60- over partner leg jumps

70- air squats

800m run

For Time

*Each team must also hold a 45lb or 25lb plate during the entire workout. The plate must never touch the ground until the WOD is completed. Switch off plate hold during run as desired.

POST TIMES TO COMMENTS

Wednesday-February 22, 2012

Crossfit Pori

Warm up

50 Jumping Jacks

50 KBS

WOD

200m run

8 rounds

*rest as needed between rounds

then...

50 jumping jacks

50 KBS

Tuesday-February 21, 2012

WOD

6 Rounds

3- Power Snatch (95lbs/65lbs)

6- Overhead Squats (95lbs/65lbs)

9- Burpees (hand release)

POST TIMES TO COMMENTS

Sunday-February 19, 2012

WOD

3 rounds of Cindy

5 clean and Jerks 

5 wall walks

3 rounds

POST TIMES TO COMMENTS

Saturday-February 18, 2012

Jon North

WOD

"Shankle Chief" 

AMRAP 10

1 Shankle Complex (135lbs/95lbs)

    -1 deadlift

     -3 catapults

        -1 squat clean

   -2 jerks

6 push ups

9 squats

POST ROUNDS TO COMMENTS

Thursday-February 16, 2012

15 HSPU
then

WOD

50 Double Unders

30 Shoulder to Overhead (155lbs/105lbs)

50 Double Unders

30 Deadlift (155lbs/105lbs)

50 Double Unders

POST TIMES TO COMMENTS

Wednesday-February 15, 2012

WOD

"Baby Fran"

21-15-9

Thrusters (65lbs/45lbs)

Pull ups

POST TIMES TO COMMENTS

Tuesday-February 14, 2012

Derek Poundstone

WOD

 AMRAP 7

7 KBS

7 push ups (HR)

POST ROUNDS TO COMMENTS

Sunday-February 12, 2012

WOD

“I Love My Bumper Plate”

5 Rounds:

15 Push-ups with your feet raised on bumper plate (thighs are not allowed to hit the ground)

50 Feet of: Lunge Lunge Squat Squat bear hugging your bumper plate

20 Ground to Overhead with Bumper Plate

Rx’d Plate is (45/35 for all movements)

Updated Leaderboard as of Feb. 10, 2012

Overall Standings

1. Matt- 913 

2. J-Bear- 774

3. Rick- 720

4. Animal Style- 719

5. Nunn- 626

6. Jack- 609 

7. Carmi- 555

8. Terry- 547

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. Katie 5-0- 96 

22. J-Go- 67

23. Tsu tsu- 64

24. 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-February 11, 2012

"Hamburguesa"

5 Pull-ups

10 Push-ups

15 Squats

200m Run

21 Kettlebell swings, 24kg (16kg)

12 Pull-ups

400m Run

75 Wall ball shots, 20# (15#)

400m Run

12 Pull-ups

21 Kettlebell swings, 24kg (16kg)

200m Run

15 Squats

10 Push-ups

5 Pull-ups

POST TIMES TO COMMENTS

Thursday-February 9, 2012

5 Rounds for Time

7 OHS (135/93)

Run 200m

If you have to scale do the OHS as heavy as possible.

POST TIME TO COMMENTS

Updated Leaderboard as of Feb. 7, 2012

Overall Standings

1. Matt- 913 

2. J-Bear- 774

3. Rick- 720

4. Animal Style- 719

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. Katie 5-0- 96 

22. J-Go- 67

23. Tsu tsu- 64

24. 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!!!

Wednesday-February 8, 2012

WOD

Tabata Double-under

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.

Chris Spealler 40


POST SCORE TO COMMENTS

READ, READ, READ, READ, READ!!!!!!!!

You do Crossfit? You want to be a coach? You want to program for yourself/ friends/ a gym? Do you just want to know a little more about Crossfit? Want to understand what good programming looks like? This says it all. This may be the most intelligent article on Crossfit I have ever read so please read it, then read it again. When you are done doing that read it one more time.

http://library.crossfit.com/free/pdf/CFJ_Lessons_Sherwood_Feb2012.pdf

Tuesday-February 7, 2012

WOD

5 Rounds For Time:

5 Clean and Jerks (155, 105)

10 Chest To Bar Pull Ups

POST TIMES TO COMMENTS

Sunday-February 5, 2012

5 rounds for time of:

5 Deadlifts 315/205

15 Double Unders

POST TIME TO COMMENTS

Saturday-February 4, 2012

10 Thrusters (95 / 65 lbs)

10 Burpees

5 rounds for time

POST TIME TO COMMENTS

Updated Leaderboard

Overall Standings

1. J-Bear- 774

2. Rick- 720

3. Animal Style- 719

4. Matt- 683

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!!!