101231 WOD: Celebrate 20-11 with us!!

20 box jumps
11 push ups
20 high knee toe touches
11 Wall balls
20 jump lunges (alternating legs)
11 push presses
20 Supermans
11 burpees
20 KB swings
11 V-sits

2 rounds for time

warm up: 3 rounds
2 min jump rope
5 handstands (min 15 seconds each)

101230 WOD:

5 reps each arm floor to snatch (DB or KB)
100m backward dash (4 turf down & back's)

7 rounds for time

warm up:
row 500m

then 3 rounds of
5 pull ups
10 PVC hang snatch
10 large shoulder circles

101229 WOD:

12 OHS
24 Hallow Rocks
48 Jump Rope Jumps

5 rounds for time

warm up:
mobility...
calf stertch
ankle rolls
10 cross jumps
forearm pull stretch

101228 WOD:

20 tire jumps
15 sit ups
10 med box jumps
5 push ups
10 large box jumps
15 high kicks (alternating straight legged)
20 jumping jacks

4 rounds for time

warm up:
pec stretch
shoulder mobilty
samson stretch

What is CrossFit??

101227 WOD

Tabata push press

Hang clean- max. weight

Warm up: Run 400
20 sit ups, 20 high knees x 3

12 Days of CrossMas WOD!!

12/24/10 is the 12 days of CrossMas WOD. Much like a Christmas present, it cannot be opened early, so all you curious peekers, you'll have to wait and find out what the FUN is! hahahahahahahahahaha

Reminder: The 6am and 9:30am classes will be your only chances to enjoy the pleasure of this WOD. Mimosas will be served following the workout and maybe during, by me. -Dave

101223 WOD:

30.20.10 - 10.20.30

Push ups
Dead Lifts

warm up:
Dave's choice...

101222 WOD:

20 minute AMRAP:

20 sit ups
20 box jumps
20 jumping jacks


warm up:
row 500m

3 rounds of 10 push ups, 20 Mountain climbers

101221 WOD:

30 KB swings
40 Double Unders (1 = 3 singles)

4 rounds for time

warm up:
10 shoulder dislocates
5 L-sits (hold for 3 seconds each)
10 ring rows

101220 WOD:

20 burpees
15 high kicks each leg
10 tricep push ups

4 rounds for time

warm up:
run 400m
10 deadlifts
10 OHS x 3

12/17/10 WOD

Med. ball clean----max. rep.   OUCH.

Warm up: 1 min. plank, 30 ab-leg throw, 10 good mornings x 3

101216 WOD

run 800m
30 dips

3 rounds for time

warm up:
20 box jumps
5 plyo push ups
10 cross kicks each side

3 rounds

101215 WOD:

2 minutes each with one minute rest in between...

Row (for meters)
ball slams (reps)
jump rope (reps)
ring rows (reps)

pre WOD fun....
10 hang snatch

warm up:
Frankenstein's (turf length & back)
butt kicks (turf length & back)
30 high knees toe touch

101214 WOD:

20 push ups
20 sit ups
10 Dead Lifts
10 Push Press

5 rounds for time

warm up:
20 jumping Jacks
10 good mornings
5 med ball cleans

101213 WOD

40m sprint
20m crab walk
20m bear crawl
40m overhead walking lunges
40m froggers
40m farmer carry

15min AMRAP

Warm up: 10 deadlift, 20 kb, 15 pu 2X1    3 rounds

101210 WOD

Row 500 m.
21, 15, 9
Push ups
Box jumps

Staggered start times, for time, as usual...

Warm up: 8 knees to elbows
50 jump rope
10 ball slams x 3

101209 WOD:

Back Squats

5.3.3.3.1.1

practice L-sits

warm up:

25 push press
high knees -NOT walking -

(2 turf lengths up & back)
30 Mountain climbers

101208 WOD:

5 rounds each:
(hold as long as you can in good form)

1. plank
2. superman 
3. wall sit
4. handstand

longest time for each activity is your score for that round

Warm up:
Row 200m
shoulder dislocates
samson stretch (30 sec each leg)
double unders

101207 WOD:

25 KB swings
50 jumping jacks

5 rounds for time

warm up:

shoulder dislocates
5 hand stands (hold for 5 - 10 seconds each)
high knees (2 turf lengths down & back)

101206 WOD:

20 min AMRAP

10 Med Ball Cleans
run 400m
10 tricep push ups

warm up:

10 KB swings
10 ring rows >3 times
10 box jumps

*notice for tricep PU's, the elbows are tucked close to the sides, hands are closer to the hips.

101203 WOD

1 min. jump rope
1 min. deadlift max reps.
1 min. rest

5 Rounds

101202 WOD: 5 50's

50 each:

push-ups
sit-ups
airsquats
box jumps
wall ball shots

Each exercise must be complete before moving on to the next.

For Time, as usual.

Have fun.

12/01/2010 WOD:

Run 200m
21 burpees/SDHP

Run 200m
15 burpees/SDHP

Run 200m
9 burpees/SDHP

run 200m

Warm up:
1 min jump rope
10 KB swings > 3 times
10 weighted leg lifts