Pure pulling / pushing

For time:
Power Cleans (115/85#)and Pushups
21 - 15 - 9 reps of each
Rest 2 minutes
15 - 10 - 5 reps of each
Rest 2 minutes
9 - 6 - 3 reps of each

So...21 PC's, 21 pushups, 15 PC's, 15 pushups etc.
Record TOTAL time, including the mandatory rest.

One time, two times, three times Tabata

Tabata air squat
Rest one minute
Tabata kettlebell swing (1.5/1 pood)
Rest one minute
Tabata one-arm dumbbell snatch

Friday Results

Weekly Results

2 min burners

2 rounds for Mac reps of:

2 minute walking lunges 25 ft = 1
2 minute farmers walk 2x(1.5/1 pood) 25 ft = 1
2 minute body drops
2 minute grasshoppers R+L=1

Rest

250m TT row

Motor Unit

As seen on cfjax.com

In 10 minutes complete:
800m run
Find heaviest 1RM deadlift with remaining time.

In 10 minutes complete:
1000m row
Find heaviest 1RM shoulder-to-overhead with remaining time.

In 10 minutes complete:
300 double unders
Find heaviest 1RM overhead squat with remaining time.

Half minute thresholds

5 rounds

:30s of thrusters (45/33#)
:30s rest
:30s of hang power cleans (135/95#)
:30s rest
:30s row (calories)
:30s rest

Mainsite 22JAN2012

Strength wod: Press 5-5-5

WOD:
7 rounds for time of:

7 deadlifts (225/185#)
7 L-pullups

Do not worry if you cannot do L-pullups. You can still do strict pulls, kipping pullups, or a banded version. The point is to work on weaknesses and therefore improve overall fitness.

Endurance and such

Team Sled Drives:

In teams of 2 with one pushing and one pulling,
100ft. EMOM for 15 minutes. Load as heavy as possible.

Wod Club Open Chipper

The final Wod Club Open event.

For time:
50 toes to bar
40 box jumps 24/20"
30 bar-facing burpees
20 sumo deadlift high pulls 95/65#
10 overhead squats 95/65#

Press overkill

As many rounds and reps as possible in 10 minutes of:

1 push press (95/65#)
1 pushup
3 push press
3 pushups
5 push press
5 pushups
Etc.
Increasing by odd numbers infinitely.

"Helen"

3 rounds for time of:

400m run
21 kettlebell swings
12 pullups

Weekly results

Endurance

Clint finishing

1) Team row - 15 minutes, as far as possible. Switch as often as necessary.

2) Solo row - 5 minutes on / 2:30 off / 7 minutes on / Done!
Cover as much distance as possible. All out efforts.

3) Run - 5 rounds for time: 200m med ball run / 200m run
Rest exactly 1 minute between rounds. Record total time including rest.

WOD Club Open Event #2 & Dirty Thirty

If you're competing in the WOD Club Open

"Bear Trap"
In 2 minutes complete as many rounds and reps as possible of:
1 Deadlift
1 Clean
1 Front squat
1 push press (to back)
1 back squat
1 press

You pick the weight.
So... Score = (weight used X total # of reps)

WOD:

"Dirty Thirty"
For time:
30 box jumps 24"
30 jumping pullups
30 kettlebell swings 1 pood
30 walking lunges
30 knees to elbows
30 push press, 45lbs.
30 back extensions
30 wall ball shots
30 burpees
30 double unders

Cash Out

For time:

60 back squats (135/95#)
60 pushups
'Cash Out' 800m run

So...Perform 60 back squats and 60 pushups, partitioned any way you choose. Then, run 800m. Record total time.
Back squats are performed with the bar starting from the ground, if possible.

Quick Burst

Strength: Find your 10RM shoulder press

5 rounds for time of:

10 box jumps 20"
8 sumo deadlift high pulls (1.5/1 pood)
6 burpees

Weekly results

Endurance training day

Negative splits

1000m row @ 75% max effort
1000m row @ 85% max effort
1000m row @ 95% max effort

And/or

400m weighted sled pulls 75%
400m weighted sled pulls 85%
400m weighted sled pulls 95%

Rest at least 3 minutes between intervals.

Dumbbell days

Let's play Know Your CrossFitters!
Do you know who this triple extending, squat cleaning CrossFitter is?
Hint: Crossfitting for 1 year and he has never ever been in a CrossFit Pampa photo. Who is it?

12 minute AMRAP:

6 dumbbell hang cleans (pick your poison)
8 ring dips
1 rope ascent

Influenced by cfjax.com.

Great job to everyone who competed in the workout yesterday. If you missed it, make it up on Friday and crush it.

Event 1

10 minute AMRAP:

"Buy In" 50 kettlebell swings (1.5 / 1 pood)

5 Chest-to-bar Pullups
10 Pushups (hands off at the bottom, feet raised 4")
15 Front squats (115 / 75#) (40+ age: 95 / 65)

Diane

21, 15, and 9 reps each of:

Deadlift (225 / 135)
Handstand pushups

Weekly results