Craig's WOD

WOD: LSD Long Run

Time:	02:08:43
Distance:	13.10 mi

Garage WOD

WOD: Three rounds for time of:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
Post time to comments.

Craig's WOD

WOD 1: 100 Burpee pull-ups
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Craig's WOD

WOD 1: Deadlift 3-3-3-3-3
Post loads to comments.

WOD 2: Tabata thrusters (45#)
Post reps to comments.

Garage WOD

WOD: Three rounds for time of:
500m Row
10 DB Push press (20#)
20 Squats
10 Kettlebell swings (.75 pd)
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Garage WOD

WOD: Three rounds for time of:
Squats
Shoulder press
Pull-ups (Ring Rows)
Post time, reps, and load to comments.

Craig's WOD

WOD 1: Tabata treadmill

8.4 mph @ 15% grade

WOD 2: "Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Craig's WOD

WOD 1: With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post results to comments.

Finisher: L-Sits, 3x30 seconds

Monday

Rest Day

Sunday's WOD

Skiing at Seven Springs.

Craig's WOD

WOD 1: 4 mi. Bioreserve Snow Run

WOD 2: 100 Sit-ups

Garage WOD

Five rounds for max. reps. of:
Thrusters 45#
Pull-ups
Post number of reps each round to comments.

Craig's WOD

WOD 1: 60 Inverted band-assisted walks (~3 ft each walk) 45 HSPU's WOD 2: Tabata squat jumps w/20# db (89 total) Tabata jump lunges (120 total)

Thursday

Rest Day: Conferences...

Craig's WOD

WOD 1: Tabata treadmill

WOD 2: "Lynne"
5 Rounds for max. reps. of:
Bodyweight bench press
Pull-ups
Post total number of reps. in each round.

Craig's WOD

WOD 1: Bioreserve Ski
Post time and distance to comments.

WOD 2:
25-20-15-10-5
Double unders
Box jumps 24"
KB swings 1.5 pd
Post time to comments.

Skill: Rope climb
2 trips w/o feet (26')

Skill: L-sits
3x30 sec.

Rest Day!

Total Rest!

Craig's WOD

WOD 1
Four rounds for time:
10 Power cleans 135#
10 Burpees
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WOD 2:
Bioreserve Ski 4mi.

Craig's WOD

Three rounds for time:
50 Walking lunges
75 Standing broad jumps
250m Row
Post time to comments.

Garage WOD

Four rounds for time:
25 Squats
25 Push-ups
25 Sit-ups
10 Pull-ups
Post time to comments.

Garage WOD

Three rounds for time:
500m Row
12 Medball cleans
15 Wallball shots
Post time to comments.

Craig's WOD

WOD 1: Tabata Treadmill

WOD 2: Push Jerk
1-1-1-1-1-1-1
Post weight to comments.

Finisher: 10 Rope climbs

Wednesday and Thursday

Rest Days; Thursday was Ski Club...

Craig's WOD

5.5 mi, Bioreserve Deep Snow Run

I didn't bother to keep time.  Hard, slow run.

Craig's WOD

Five rounds for time:

70 Wallball shots (14#)

10 Pull-ups

15 Ring dips

Post time to comments.

Dan's WOD

Warm-up:
Row and row instruction
Push-ups
Ring rows
Sit-ups
Dips

Squat Clinic

WOD 1:
One round for time:
500 m Row
20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Post time to comments.

Dana's WOD

Warm-up:
500m Row
1 round
5 Wall push-ups
5 Rope pulls
Climbing wall squats

WOD: 3 rounds for time:
5 Wall push-ups
5 Squats
5 Rope rows
Post time to comments:

Finisher:
Row

Craig's WOD

Five rounds for time:
500m Row
25 "GHD" sit-ups
25 Hip extensions
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Craig's WOD

Shovel Snow

WOD: Power Cleans
1-1-1-1-1-1-1

36 Practice Muscle-ups

Craig's WOD

Ski @ GGC w/150 squats
Shovel snow
75 more squats

Thursday

Active Rest Skiing

Garage WOD

"Kelly"
5 rounds for time
400m Run
30 Box Jumps
30 Wall Balls
Post time to comments.

Craig's WOD

"Barbara"
5 rounds for time; 3 min. rest between rounds.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Post time to comments.

Craig McDonald, CrossFit Level 1 Trainer

I am now officially a CrossFit Level 1 Trainer!

CrossFit Certification WOD's

Saturday:
Tabata Squats: 18
Fran: 7:15
100's of squats...

Sunday:
AMRAP 7min.
7 SDLHP 65#
7 Push-ups
~14 Rounds (My counter fell asleep)

More squats...

Craig's WOD

WOD 1: "Cindy"
AMRAP 20 min.
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.

WOD 2: L-sits
3 Rounds to failure.

Garage WOD

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Post time to comments.

Mods:

Five Rounds for time of:

5 Heavy Thrusters

15 Dips

15 Ring or Rope Rows

500m Row
Post time to comments.