WOD Blog

WOD Blog (365)

Playing to the last millisecond...

Tuesday, 05 March 2013 Written by Michael Pommerening

Published in WOD Blog

WODs

Monday
DT

5 Rounds for time:
12 Deadlifts 155/115
9 HPC
6 Jerks

Tuesday

Tabata:
Alternating shoulder taps
Hollow Rocks

Front Sqts: 3-3-3-3-3

For time:
10-1
Arm Haulers
Burpees

Bring On The Open

Saturday, 02 March 2013 Written by Michael Pommerening

Published in WOD Blog

WODs

Wednesday

30min AMRAP
42 DUs
21 Swings
15 Ring Dips
9 TTB

Thursday

For time:
21 Deadlift 135/83
21 Box Jumps
15 HPC
15 Pullups
9 Clean & Jerk
9 00m Row

Friday

Cindy or Mary

Saturday

CrossFit Total

300 frames per second.

Tuesday, 26 February 2013 Written by Michael Pommerening

Published in WOD Blog

WOD

Tuesday

Split Jerks 1-1-1-1-1-1-1

12min AMRAP

20 Sit-ups
20 Burpees
20 Box Jumps

Game Face

Monday, 25 February 2013 Written by Michael Pommerening

Published in WOD Blog

Game Face: register for the Reebok CrossFit Open 2013 here: games.crossfit.com

WOD

Monday

12 Min AMRAP

20 STOH 135/83
20 Back Squats 185/113
20 Deadlifts 275/163

Have a MENTAL strategy today. (i.e.: read this)

As many as possible.

Saturday, 23 February 2013 Written by Michael Pommerening

Published in WOD Blog

Nick, post WOD chill.

Friday

For total reps:
6min AMRAP:
Burpees

-3min rest-

6min AMRAP:
75 Power Snatchs 75/45
50 Thrusters 75/45
Max STOH 75/45

-3min rest-

6min AMRAP:
3 MUs
12 Box Jumps
24 DUs

Saturday

For total reps:

3min AMRAP: Deadlifts BW
3min AMRAP: Wallball 20/14
2min AMRAP: Deadlifts
2min AMRAP: Wallball
1min AMRAP: Deadlifts
1min AMRAP: Wallball

Culture of learning.

Thursday, 21 February 2013 Written by Michael Pommerening

Published in WOD Blog

WODs

Tuesday

Back Squat 20-20
Press 3-3-3
Deadlift 1-1-1-1-1

Wednesday

3 Rounds for load: 1 wgtd Pullup, 2 dead hang pullups, 3 kipping pullups
3 rounds of 6 continuous pullups

Barbell Walking Lunges (BBWL) 20 reps, then a max set of 50 BBWL for load

Boulder run: move 9 slam balls 50 feet for time

Thursday

EMOM 5min: 5 PS
EMOM 5min: 5 HPS
EMOM 5min: 5 HSS
EMOM 5min: 5 SS

Then, for time:
25 DUs
50 Sit-ups
25 DUs

Bling!!

Monday, 18 February 2013 Written by Michael Pommerening

Published in WOD Blog

Sam showing the correct overhead position at the top of the swing.

WOD

For total time:
Max hold handstand
-rest 1 minute-
Max hold handstand
-rest 1 minute-
Max hold handstand

Score is total time.

Then:
Man Overboard:

6 RFR (total swings)

Row 300m
Max swings

Rower is time keeper.

Support

Friday, 15 February 2013 Written by Michael Pommerening

Published in WOD Blog

Team 6AM pushing Rose to the end of Angie.

Wednesday

Power Clean 3-3-3-3-3

The Chief
Max rounds in 3 minutes:
3 Power Cleans
6 Push-ups
9 Squat
Rest 1 minute
Repeat 5 times.

Thursday

EMOM 5min: 5 HPS
Push Press 3-3-3-3-3

7min AMRAP
7 PS 95/53
7 BFB
7 TTB

Friday

Angie

Saturday

CrossFit for Kenya

Scoots!

Tuesday, 12 February 2013 Written by Michael Pommerening

Published in WOD Blog

Dodge enjoying his scoots.

Monday

Locomotion
100ft Inch worms
100Ft Crab Walk
100ft Spidermans
50ft Scoots

10 Min AMRAP

Kettlebell Clean and Jerk

Tuesday

Back Squat 5-5-5-5-5

2 RFT

15 HSPU
15 Pull-ups
30 DU's

Grab your sled!!

Saturday, 09 February 2013 Written by Michael Pommerening

Published in WOD Blog

Roads unpassable. Trains shut down. Apparently there was some snow yesterday. NO Classes today.

Snow!

Friday, 08 February 2013 Written by Michael Pommerening

Published in WOD Blog

Tim: floating.

We are open Saturday. We'll save the snow day for when it really snows.

Thursday
6 RFT
250m Row
20 Pistols
20 DB Power Snatch
20 GHD Sit-ups

Friday
EMOM 5min: 3 HSS
Snatch 1-1-1-1-1
Tabata
Power Snatch
Burpees

Load

Wednesday, 06 February 2013 Written by Michael Pommerening

Published in WOD Blog

Stefano and 155# thrusters.

WODs

Monday
2 RDs NFT
40 DUs
20 Lunges

2 RDs NFT
25 Bk Ext
25 Rope Pullups

For time:
1000m row
50 Ring Dips
30 TTB

Tuesday
OHS 3-3-3-3-3

For time:
5 RDs
3 Clean and Jerk 185/95
30 DUs

Wednesday
15min AMRAP

25 Thrusters 45/33
5 Box Jumps 30/24

20 Thrusters 95/53
10 Box Jumps

15 Thrusters 145/73
15 Box Jumps

10 Thrusters 195/93
20 Box Jumps

5 Thrusters 245/113
25 Box Jumps

1 Thruster 295/143
Max Box Jumps till time expires