Prior WODs

WOD 11/6/12
(CrossFit714)

Strength:

Power Clean

warm up: 5x@40%, 5x@50%, 5x@60%

work set: 3x@80%, 3x@93%, 3x@93%

Workout:

Grace (30x Clean and Jerk – full squat cleans)

rest 1 min.

3 rounds of:

20 Toes-to-bar

400m run

Score total time (including rest)

WOD 11/2/12
(CrossFit714)

30-20-10

Overhead Squats (35#)

Push Ups

WOD 11/2/12
(CROSSFIT714

30-20-10

Overhead Squats (35#)

Push Ups 

WOD 11/1/12
(CROSSFIT714

30-20-10/3 rounds

Clean and Jerk (35#)

Dead lifts (35#)

Burpees

WOD 10/30/12
(CROSSFIT714

1RM

Front Squat (135#)

Power Clean (95#)

Push Press (95#)

WOD 10/26/12
(CROSSFIT714)

Strength:

1 RM Strict Press

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Thrusters (35#)

Sit Up (Ab-mat)

Bent Over Barbell Row (35#)

WOD 11/01/12
(IMF Crossfit)

PREWOD
5 rounds
5 sets strict pull ups
5 sets pistols (each leg)

Tabata
Abmat Situps

WOD
2 rounds, total time
21 shoot throughs
21 wall balls
15 KB Swings #35
15 Push Press #45
9 Hollow Rocks
9 Burpee bar facing

COOL DOWN
50 35# Thrusters
Tabata
Bicep curls

WOD 10/30/12
(IMF Crossfit)

PREWOD
Tabata:
side Plank Dips
Table Tops

3 Rounds:
Run 200 meters
10 burpees
3 Rounds:
Row 250 meters
10 burpees

WOD
4 rounds, Total time
DB Snatch 25#
100 meter Farmer's Carry 35#

COOL DOWN
Tabata
Push Press 20# DB

 WOD 10/22/12
(IMF Crossfit)

PREWOD
15 Push Ups
15 Sit Ups
15 pvc Pass throughs
400 meter run

STRENGTH
5-3-1-1-1
Push Press
Static box Jump

WOD
5 rounds, Total time
15 DB Push Press
15 DB Renegade Row
50 meter DB Farmer's Carry
(20 #)

COOL DOWN
Tabata: Squats and Push Ups
Mobility Stretching

WOD 10/23/12
(CrossFit714)

Strength:

1 RM Thruster

Warm up: 1k row

75 wall balls (10#)

75 sit ups (ab mat)

75 thrusters (35# bar)

Cool down: 2k row

WOD 10/16/12
(CrossFit714)

Strength:

4×2@90% Shoulder Press

Intermediate

15 min. AMRAP of:

90 single jump

20x KB Swing 35/26#

10x Wall Ball 10/8#

WOD 10/16/12
(IMF Crossfit)

PREWOD
3 rounds - partners
1 minute rowing
1 minute plank

STRENGTH
Cleans - 5 rounds
Increase weight each round
3 sets each

WOD
6 rounds, Total time
5 Wall Walks
7 Toes to Bar
9 Walking lunges with 45# bar

COOL DOWN
Mobility Stretching

WOD 10/12/12
(IMF Crossfit)

PREWOD
10 minutes
10 rounds, 15 wall balls per round

WOD
7 rounds, Total time
200 meter run
40 meter crab crawl
100 meter farmers carry 50#

COOL DOWN
21, 15, 9
Deadlift (115#), Rollout
Mobility stretching

WOD 10/12/12
(CrossFit714)

Strength

4×4 Deadlift @ 85% 1RM

Intermediate

21-15-9 reps of

Power Cleans 40%

Burpee

KB Swing 35#/26#

Rx’d

21-15-9 reps of

Cleans 60%

Burpee

KB Swing 53#/44#

WOD 10/11/12
(CrossFit714)

Strength

3x max rep ring dips or bar dips, rest 3 min. between

50-40-30-20-10 reps of:

double unders (count attempts)

sit ups

WOD 10/9/12
(IMF Crossfit)

PREWOD
3 Rounds, 1 min of each
Russian Twists
Toes to Bar
Parloette Shoot Through
Bicycle Sit Ups

WOD
3 rounds, Total time
Run 400 meters
Row 500 meters
Dumbbell Clean and Jerks 20# RX

COOL DOWN
1 minute L sit
Mobility stretching

WOD 10/9/12
(CrossFit714)

Strength

4×4 @ 85% Push Press

Intermediate

20-15-10

Power Snatch

OHS

Push Press

(all done at 40%)

WOD 10/5/12
(IMF Crossfit)

PREWOD
800 meter "Indian Run"

STRENGTH
10 minutes
100 Cleans

WOD
5 rounds, Total time
Pull Ups 10
Roll Outs 10
Front Squats (45#) 10
KB Swings (26 #) 10
Overhead Squats (45#) 10

COOL DOWN
1 minute L sit
Mobility stretching

WOD 10/5/12
(CrossFit714)

Strength

3x max rep pull-ups

“Rx’d”

5 rounds for time of:

15 Row (calories)s

15 Burpees

Post total time

WOD 10/3/12
(IMF Crossfit)

PREWOD
15 pull ups
15 push ups
10 pass throughs

STRENGTH
4 rounds
8 reps each leg: Box Step Ups w/ barbell
Increase weight each round
Max L Sit Hold (1 min)

WOD
4 rounds, 5 min each
400 m run then max pull ups

COOL DOWN
750 meter row
Mobility stretching

WOD 10/4/12
(CrossFit714)

5×5 @ 80% Bench Press

“Beginner”

500m row

25 thrusters @ 25/15#

30 pull ups (jumping)

“Intermediate”

750k row

25 Thrusters @ 45/35#

30 Pull-ups (assisted)

WOD 10/2/12
(CrossFit714)

30 seconds as many reps as possible Frog Jump
rest 30 seconds. Repeat 4x
Rest 2 minutes
30 seconds as many reps as possible Alternating Lunge Jump
Rest 30 sec. Repeat 4x
Rest 2 minutes
30 seconds as many reps as possible Burpees
Rest 30 seconds. Repeat 4x
Rest 2 minutes
30 seconds as many reps as possible Mountain Climbers
Rest 30 seconds. Repeat 4x

WOD 10/02/12
(IMF Crossfit)

PREWOD
15 pull ups
15 push ups
10 pass throughs

Partner Row:
5 minutes, 45 sec med intensity, 15 sec high intensity
Air Squats - unbroken

WOD
17 min cap
10,9,8,7,6,5,4,3,2,1
Squat cleans 115#/85#
Piroette push ups with leg push throughs

COOL DOWN
50 battle ropes
5 rope climbs
(2rounds)
Mobility stretching

WOD 9/24/12
(IMF Crossfit)

PREWOD
200 meter run
60 m high knees
60 m side to side
60 m walking lunges
20 air squats

SKILLS
OH Squats

WOD
2 minutes, max reps:
45# Overhead Squats

5 Rounds
30 seconds Thrusters (45#)
30 seconds KB Swing (35#)
1 minute rest
Max reps

COOL DOWN
Mobility stretching

 WOD 9/28/12
(CrossFit714) 

5 Deadlifts 155/125lbs
25 Double Under Attempts

WOD 9/27/12
(CrossFit714)

Strength

Bench Press 1 rep max

Complete as many rounds in 20 minutes as possible of:

5 Assisted Pull-ups,

10 Push-ups,

15 Air Squats

WOD 9/25/12
(CrossFit714)

Strength

Deadlift 1 rep Max

3 rounds for time of:

7 Broad Jumps,4ft

10 Burpees

250m Row

Post total time

WOD 9/21/12
(CrossFit714)

As many rounds as possible in 20 mins of:

10 Pull-ups (Jumping)

10 Back Squats 75/55 lbs

10 Burpees

Post total rounds

WOD 9/21/12
(IMF Crossfit)

PREWOD
5 min row; 45 sec @ 60%, 15 sec @100%
5 min mobility

SKILLS
Snatch

WOD
15 min:
10 Box Jumps (20")
10 Snatch (Barbell 65# RX)
10 Burpee
5 Rounds

COOL DOWN
Partner Runs with Band

WOD 9/19/12
(IMF Crossfit)

 PREWOD
Partner 500 M row, air squats

STRENGTH
5, 3, 1 Push Press

WOD
6 min amrap:
8 Push Presses (75# RX)
15 DU or 45 Standard

6 mini amrap:
9 SDHP (65# RX)
9 Pull ups
9 Toes to Bar

COOL DOWN
8 rounds Tabata Hollow Rocks

WOD 9/20/12
(CrossFit714)

Strength

Bench Press 5-5-5 @ 45-55-65%

For Time:

750 m Row

30 Squat Cleans 75/55 lbs

50 Burpees

WOD 9/18/12
(CrossFit714)

Strength

Deadlift 5-5-5 @ 45-55-65%

500m Row

40 squats (ball)

30 situps

20 pushups (kness)

10 pullups (jumping)

For time

 WOD 9/17/12
(IMF Crossfit)

PREWOD
1000 meter row
5 minutes Mobility

STRENGTH
4 rounds, 45 sec rest between:
V Ups 15

WOD
Ugly Fran
100 meter Med Ball Run 12#
21 Thrusters 65#
21 Pull ups (jumping)
100 meter Med Ball Run 12#
15 Thrusters 65#
15 Pull ups (jumping)
100 meter Med Ball Run 12#
9 Thrusters 65#
9 Pull ups (jumping)
13:03 Time : )

COOL DOWN
1000 meter row
5 minutes mobility

WOD 9/13/12
(CrossFit714)

Strength

Bench Press 5-5-5+ @ 75-85-95%

For Time:

400 m Walking Lunges

Post total time and number of steps

 

 WOD 9/12/12
(IMF Crossfit)

PREWOD
5 min DU practice
Then, three rounds:
20X front squat w/ PVC
10X pass throughs w/ PVC
20X Push Ups

STRENGTH
50X DB Front Squat (25#)

WOD
12 minute, on the minute
10 Wall Balls
20 DU

AND THEN
3 rounds
30 seconds hollow rocks
30 seconds rest

WOD 9/11/12
(CrossFit714)

Strength

Deadlift 5-5-5+ @ 75-85-95%

5 rounds for time of:

10 Overhead Squats 95/75 lbs

10 Sit-up (GHD)s

10 Double Unders

Post total time

 

 WOD 9/11/12
(IMF CrossFit)

PREWOD
2 Rounds
50 Mountain Climbers
40 Situps
30 Double Unders
20 Russian Twists
10 Butterfly Sit Ups

And Then:
10 Rounds
10 unbroken KB Swings 35#
Spring 100 Meters


WOD
15 minute Amrap

10 KB High Pull
10 Plyo Pushup
10 WD Chopper
10 KB Squat

6.25 rounds completed - RX'd

AND THEN
3 Rope Climbs
1 Monkey Bars
25 Battle Ropes

WOD 9/7/12
(IMF CrossFit)

 6 minute Amrap - 3X

Bar facing Burpees x 10
Deadlifts x 10 (95#)
Sit-ups x 10

8 rounds completed - RX'd

  WOD 9/6/12
(CrossFit714)

 Strength

Bench Press 5-5-5+ @ 70-80-90%

For Time:

10 Ring Rows

10 Up Downs

10 Rounds

WOD 9/4/12
(CrossFit714)

Strength

5-5-5+

70-80-90%

Five rounds for time of:

55/35 pound Push press – 25 reps

50 Double-unders (Attempts)

 WOD 8/31/12
(IMF CrossFit)

PREWOD

Three Sets Of:
Goblet Squat x 10 @ 21x1
Rest 45 seconds
Single Arm Bent Row (neutral grip) x 10 @ 21x1
Rest 45 seconds
Static Back Extension x 45 seconds
Rest 45 seconds

WOD

For time:
1K Row
Then
Three Rounds For Time:
40x Double Unders
30x Kettlebell Sumo Deadlift High Pull (54#/35#)
20x Push Press (95#/65#)
Post Time... 

 

WOD 8/29/12
(IMF CrossFit)

PREWOD
200 meter run
40 meters lunges


SKILLS
Squat
Air Squat
Front Squat
OH Squat


WOD
20 minute amrap
10 KB Swings 25#
10 Thrusters 45#
10 Push Ups
100 Meter Sprint
post total rounds...

POST WOD
Foam Roller

 

 WOD 8/27/12
(IMF CrossFit)

PreWod
50x Dumbbell Strict Shoulder Press (Choose Load)

Wod
Five Rounds Of:
350m Row
20x Hand Release Push Ups
20x Kettlebell Front Squat (choose load)
Rest 60 Seconds Btw Rounds

PostWod
Three Rounds Of:
Left Side Plank x60 Seconds
Right Side Plank x60 Seconds

Post Load and Time...

WOD 8/24/12
(CrossFit714)

“RX”

50-35-20 reps of:

Wall balls 20/14

Pull-ups

Double-unders

Post total time

 

 WOD 8/24/12
(IMF CrossFit)

WARMUP
8 minutes, alternating each minute
Jump Rope
Air Squats

WOD
4 rounds for time of:
500 m Row
21 Box Jump (20 in.)
12 Pull-ups
Post total time

And then...
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Thrusters at 20#
Toes to Bar
Wall Ball

And then...
Tabata
Mountain Climbers

 

WOD 8/23/12
(CrossFit714)

“RX”

Five rounds for time of:

2-53/44# Overhead kettlebell walking lunges, 25 feet

15 Toes to Bar

Let trailing knee gently kiss the ground on each lunge.

Post total time

WOD 8/22/12
(IMF CrossFit)

PreWod
Four Sets Of:
TRX Push Up x 20 reps
Rest 60 Seconds
Wall Ball x20 reps
Rest 60 Seconds
Kettlebell Swing x 20 reps
Rest 60 Seconds

Wod
Five Rounds For Time:
400m Run
10 x Dumbbell Single Arm Thruster; Left Arm (40#/30#)
10 x Dumbbell Single Arm Thruster; Right Arm (40#/30#)

PostWod
Three Rounds Of:
1 Minute Plank
Rest 30 Seconds