WOD for the less than 100%

Warmup:
pvc pass thrus
3x20 double unders
3x15 pressing snatch balance

WOD: "Less than 100%"
5 rounds for time of:

• 10 situps
• 10 back extensions
• 15 kettlebell swings (55#)
• 15 pushups

Time 15:50 Rx

Press/Lunge

Warmup:
2x15 judo pushups
group warmup
4x10 press (45#/55#/65#/75#)

WOD: "Lunge"
4 rounds for time of:

1st & 3rd rounds:

• 100 meter overhead lunge (45#)
• 150 meter run
• 50 meter farmer's carry (2x1.5 pood kettlebell)
• 25 pushups
• 100 meter run

2nd & 4th rounds:

• 50 meter overhead lunge (45#)
• 150 meter run
• 100 meter farmer's carry (2x1.5 pood kettlebell)
• 25 pushups
• 50 meter run

The 50 meter run is removed from the 4th round. The 4th round ends with pushups.

Time 20:05 Rx

Pushups + Wall Ball + Pullups

Warmup:
run 400 meters
3x5 ring dips
3x5 pullups
1 rope climb
mobility drills

WOD: "Pushups + Wall Ball + Pullups"
3 rounds for time of:

• 30 pushups
• 20 wall ball (20#, 10')
• 10 pullups

Time 10:45

check out the main CrossFit page featuring my buddy Drew and a link to my box (CrossFit Murfeesboro).

AMRAP in 20

Warmup:
2x20 pushup variations (judo, wide grip, narrow grip, circles)
2x20 back extensions
2x20 pvc overhead squats
2x20 ring rows
3x5 press (95#,115#,137#,147# -3 reps)
Static Hold: 137# for 51 seconds

WOD: "AMRAP in 20"
AMRAP in 20 minutes where each round consists of:

• 1 power clean (95#)
• 2 squat cleans (95#)
• 3 push press (95#)
• 5 knee slaps
• 10 pushups
• 15 situps

8 rounds

Presses

Warmup:
3x15 GHD situps
3x15 pushups
3x15 squats
1x6 shoulder press (45#)
1x3 push press (45#)
1x1 push jerk (45#)

WOD: "Presses"
3x6 SP 95#/135#/140#
3x3 PP 155#/175#/195#
3x1 PJ 205#/225#/235# (f)

5 min AMRAP (pushups) = 90 reps

DL-HSC-WB-PU

Warmup:
3x20 situps
3x20 back extensions
10 turkish getups (5 per arm)
sampson stretch
hang squat clean practice (185#)

WOD: "DL-HSC-WB-PU"
For 10 minutes - perform 2 deadlift to hang squat cleans per minute
Rest 4 minutes
For time - 50 wall ball (20#) + 50 pushups

155# deadlift/hang squat cleans
4:38 Rx - wall balls & pushups

Squat Cleans & Pushups AMRAP

Warmup:
3x8 pvc pass thrus
3x8 overhead squats (pvc)
3x8 pullups
3x8 dumbbell snatch (35#)
5x1 thrusters (135#,155#,175#,195#,205#) - failed 215#

WOD: "Squat Cleans & Pushups AMRAP"
AMRAP in 10 minutes:

• 5 squat cleans (155#)
• 15 pushups

5 rounds Rx

Thursday the 12th

Warmup:
3x1 rope climb (no legs)
400 meter run
25 box jumps
muscle up practice

WOD: "Thursday the 12th"
For time:

• 100 squats
• 75 pushups
• 50 pullups
• 25 ring dips
• 100 meter bear crawl

Time 25:30 Rx

Back Squat - Pushup - Kettlebell Snatch

Warmup:
3x10 kettlebell snatch (each arm)
3x15 situps
3x2 depth jump course
Handstand practice
Muscle-up practice (almost got 1 today)

WOD: "Back Squat - Pushup - Kettlebell Snatch"

5 rounds of:

5 Back Squat @ 75% 1 Rep Max

7 Push Ups

9 KB Snatch (9 each Arm) Men @ 1 1/12 Pood and Women @ 1 Pood


Time 16:10 Rx - used 55# dumbbell since Bill had the kettlebell. 255# back squats.

Here's a video on depth jumps. Evan made a course out of the boxes for us to jump through.

ANGIE

Warmup:
3x10 walking lunges
3x10 knees to elbows
3x10 dips

WOD: "ANGIE"
For time:
100 pullups
100 pushups
100 squats
100 situps

Time 38:27 minutes

Compare to 11/10/08

My arms gave out on this one after about 50 kipping pullups. I switched to slow jumping pullups to finish out the 100 reps. I got to work out with Sherry today, which was a rare treat. She is doing really well. She still needs a crossfit name. She doesn't like the ones I come up with.

CINDY

Warmup:
3x15 knees to elbows
3x15 overhead squats @ 65#
3x15 back extensions

WOD: "CINDY"
AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

10 rounds as Rx

Climbing the Ladder...Again

Warmup:
3x15 situps
3x15 back extensions
Box jump practice

I was able to clear and land cleanly on the large box with 3 25lb plates & 1 10lb plate stacked on top. I tried 4 25 lb plates, but missed by just a bit.

WOD: "Ladders"
3 rounds of 4 ladder exercises (7 ladder) alternating reps with partner.
Wall Ball
Sledge Hammer
Pushups
Box Jumps

Sherry & I attended the 6 pm workout on Thursday. I teamed up with Melissa and we were able to finish 3 rounds in 23:55 min.

Pointless Labor

Warmup:
3x15 back extensions
3x15 situps
3x15 air squats
3x15 pullups

WOD: "Simulated Shovelling"
Use a 45 lb bar w/ 20 lbs on end. Lift the end of the bar over the rack and back for 1 rep. Begin with 30 reps + 30 pushups and continue for 5 rounds losing 5 reps per round so that your last round is only 5 reps. For time.

Time 17:28 minutes

Dead & Gone

Warmup:
Run 1 lap
25 hurdle squats
15 pushups
25 hurdle squats
15 pushups
Run 1 lap

WOD: "Deadlift etc."
5x3 Deadlift

1. 205 lbs
2. 215 lbs
3. 225 lbs
4. 235 lbs
5. 245 lbs

AMRAP in 20 minutes

• 2 laps
• 25 box jumps
• 25 back extensions
• 25 pushups
• 25 air squats
• 75 jumping pullups

2 rounds

Danny's Assortment of Flexible Fun #2

Warmup:
3x15 air squats
Run 3 laps

WOD: "Danny's Assortment of Flexible Fun #2"

• 6 rounds of 10 medicine ball squat & toss while moving across field; walking lunges (1/2 field); 10 pushups; & 10 back extensions
• 10 to 1 medicine ball twists w/ legs raised + situps
• worked on kipping pullups - was able to get 2 decent ones & 1 so-so before falling

We Are Spartans!!!

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "300"

• 50 jumping pullups
• 50 deadlifts (135 lbs)
• 50 pushups
• 50 box jumps
• 50 situps
• 50 dumbbell cleans
• 50 jumping pullups

Time 32:50 min

Technically, this is 350

Playing cards with George

Warmup:
Jog 1 mile
3x15 situps
3x15 back extensions

WOD: "Deck of Cards"
Work through a deck of cards with a different exercise for each suit. The # on the card equals the # of reps. Royalty and Aces equal 10 reps each.

• Box Jumps (hearts)
• Jumping Pullups (spades)
• Pushups (diamonds)
• Air squats (clubs)
• Weighted sled pull (jokers)

I split the deck with George. Time was 24 min.

Oh! What fun it is to push a weighted sled.....

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups
3x10 dips (headache returning on dips)

WOD: "Sled"
Push weighted sled the length of the field, 10 shoulder presses, remove 1 plate, push back to starting line, 10 pushups, remove 1 plate, push another length of field, 10 shoulder press, remove 1 plate, push back to start, and 10 pushups.