Sunday-April 1, 2012

warm up
450m run
then...
100 squats (unbroken)
50 ab mat sit ups (unbroken)


WOD

For quality and minimum rest, perform 10-9-8-7-6-5-4-3-2-1 reps of

strict Pull-ups

strict Toes to bar

Saturday-March 31, 2012

warm up
30 walking lunges
15 squat hops
2x
then
150m sprint x 4


WOD

As Far as Possible In 25 Minutes of:

1 Clean and Jerk (155/105)

1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)

2 Clean and Jerks

1 Round of Cindy

3 Clean and Jerks

1 Round of Cindy

etc….Continue until you have done 10 Clean and jerks and then finish with 1 Round of Cindy.

IF YOU COMPLETE THE 10 CLEAN AND JERKS AND 1 ROUND OF CINDY….YOU ARE DONE AND YOUR SCORE IS YOUR TIME!! IF YOU DON’T FINISH IN UNDER 25 MINS, YOUR SCORE IS HOW FAR YOU GOT DOWN THE LADDER!!

POST TIME TO COMMENTS

Thursday-March 29, 2012

warm up
450m run
then...

4 x 200m run with med ball

then...

6 x 100m row sprints

WOD

AMRAP 9

7 hang squat cleans

7 KBS

14 double unders

POST ROUNDS TO COMMENTS

Wednesday-March 28, 2012

warmup

10 squats

10 mountain climbers

2x

then...

 100m sprints x 6

5 rounds for time of:

5 Deadlifts @ (315lbs/205lbs)

20 Hand Release Pushups

12 C2B Pullups

POST TIMES TO COMMENTS

Tuesday-March 26, 2012

warm up
40' duck walk
200m run
40' duck walk
200m run
then...
4 minute squat hold

WOD

30 wallballs (unbroken)

2 minute rest

5 rounds for time

*choose your weight wisely

POST PAIN TO COMMENTS

Sunday-March 25, 2012

Above:Crossfit  Upcountry Maui

On the minute, every minute for 15 minutes, complete 2 power cleans

*athlete's choose your weight

POST LOADS TO COMMENTS

Saturday-March 24, 2012

Above: Spencer Hendel

WOD

5 minutes- As Many REPS As Possible

Squat Clean & Jerk

Score = load x reps

*Athletes choose their own load
*If you have not done this WOD in FGB's Open the weights are 165lbs and 110lbs

POST REPS TO COMMENTS

Thursday-March 22, 2012

WOD

5 Rounds

Run 150 meters

21 walking lunges (trailing knee must touch the ground)

Run 150 meters

10 Burpees

Rest 1:00 between rounds

Score total working time (- 4:00 off total time)

POST TIME TO COMMENTS

Wednesday-March 21, 2012

Above: Chris Spealler

Complete as many rounds as possible in 20 minutes of:

18 Box jumps, (24″/20")

15 Toes to bar

12 Bent over rows (135lbs/95lbs)

POST TIME TO COMMENTS

Tuesday-March 20, 2012

Three rounds for time:

75 Squats

15 Push jerks, (155lbs,105lbs)

POST TIME TO COMMENTS

Sunday-March 18, 2012

Sumo deadlift 1-1-1-1-1-1-1 reps

POST LOADS TO COMMENTS

Saturday-March 17, 2012

In loving memory of Kaye Whitney from Crossfit Upcountry Maui

"Kaye"

400 meters

50 air squats

40 sit ups

30 DUs

20 push ups

10 lunges

20 push ups

30 DUs

40 sit ups

50 air squats

400 meters

POST TIMES TO COMMENTS

Thursday-March 15, 2012

WOD

50- hand to hand KB swings (53/35)

40- goblet squats (53/35)

30- pushups (hand release)

20- box jumps (24/20″)

10- burpees

POST TIMES TO COMMENTS

Wednesday-March 14, 2012

Above: What do you see guys?

WOD
515m run
2 minute rest
4 rounds

POST TOTAL TIME TO COMMENTS

Tuesday-March 13, 2012

2 min AMRAP

Cindy

1 minute rest

4 min AMRAP

Cindy

1 minute rest

6 minute AMRAP

Cindy

POST ROUNDS AND REPS TO COMMENTS

Sunday-March 11, 2012

Above: Chad Vaughn

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans (155lbs/105lbs)

Strict Pull Ups

POST TIME TO COMMENTS

Saturday-March 10, 2012

WOD

7 rounds

5- KB Thrusters (L arm) (53/35)

5- KB Thrusters (R arm)

7- Hand release pushups

9- Box Jumps (24/20)

POST TIME TO COMMENTS

Thursday-March 8, 2012

WOD

21-15-9

Snatch grip deadlift

50m waiter carry (right)

50m waiter carry (left)

POST TIMES TO COMMENTS

Wednesday-March 7, 2012

For quality and minimum rest:

5 minutes Handstand walk

4 minutes grasshoppers

3 minutes Plank hold

2 minutes Burpees

1 minute   L-hold

Tuesday-March 5, 2012

The King Rich Fronning

WOD

2 minutes at each station for max reps/calories

-butcher sled

-sandbag thrusters

-row

-dumbbell hang clean

-ski erg

-100m run

-airdyne

-plate ground to overhead (45/25)

*score is total reps and calories added up

POST SCORE TO COMMENTS

Sunday-March 4, 2012

“Dark and Stormy”

25 Deadlifts (225, 155)

50 Pull Ups

25 Deadlifts (225, 155)

POST TIMES TO COMMENTS

Saturday-March 3, 2012

Workout 12 . 2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible


WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible


MASTERS MEN - includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible


MASTERS WOMEN - includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible


Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Equipment

To complete this workout you will need: One barbell Collars Plates to load to the appropriate weights for your gender and age group


Video Submission Standards

Prior to starting, film the plates and barbell to be used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the barbell is locked out overhead on each rep.
For a video submission example click http://od-iphone.crossfit.com/games/iphone/G2012_12-2_VidDemoPortrait_ipod.mov.