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
Post time to comments.

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.

Garage WOD

WOD 1:
1000m Row
25 Wall balls
500m Row
50 Medball Cleans

WOD 2:
15-12-9
Push-ups
KB Swings

Rest Day!

Tomorrow is the Level 1 Cert.

Thursday

Active Rest Skiing

Craig's WOD

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

Craig's WOD

WOD 1:Front Squat 

1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

WOD 2: Bench Press 

1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Garage WOD

WOD I: Every minute on the minute for 10 minutes

7 KB swings

then…

Box jumps (rest of the minute)

WOD 2: Every minute on the minute for 10 minutes

5 Ring dips

then…


Bar thrusters (rest of the minute)

Garage WOD

20 min AMRAP


200m Row

20 Abmat sit-up


10 KB high pull


10 OHP Alt. lunge jumps

10 Push ups

Rest Day!

Active Rest
1 hour of yoga.

Garage WOD

WOD 1:

30 20 10


KB swing

Goblet squat

Goblet lunge

Craig's WOD

WOD 1

Three rounds for time of: 


5 Rung campus board climb, 5 ascents (tendons are not ready)

20 Push-ups

30 Sit-ups


10 Ring dips


50 Squats

Post time to comments

WOD 2:

Row 5K

Post time to comments.

Compare to 091227.

Friday's Climbing WOD

Warm-up
Slow climb 2 and 5
Climb 2, 6, 4+, 3+

Workout: Climb all routes on a rope.  Begin with most difficult route and climb until redpoint or fall.  Immediately attempt next route.  Repeat until all routes attempted.

1. 5+, 5+f, 3
2. h, hf, mf, e
3. hf, hf, hf, e
4. mf, mf

20 Routes total

This Week's Workouts!

Sunday:

WOD 1:

30 20 10


KB swing

Goblet squat

Goblet lunge

WOD 2:

Tabata row for total calories
  


Monday:

WOD 1: 20 min AMRAP


200m Row

20 Abmat sit-up


10 KB high pull


10 OHP Alt. lunge jumps

10 Push ups

Tuesday:

WOD I: Every minute on the minute for 10 minutes

7 KB swings

then…

Box jumps (rest of the minute)

WOD 2: Every minute on the minute for 10 minutes

5 Ring dips

then…


Bar thrusters (rest of the minute)

Wednesday:

WOD 1: 1 Round for time

Row 1000m


50 Wallballs


Row 500m


100 Med Ball Cleans
 


WOD 2:

30, 20, 10

Push Ups


KB Swings


Craig's Schedule

Sunday: WOD 1

Three rounds for time of: 


5 Rung campus board climb, 5 ascents

20 Push-ups

30 Sit-ups


10 Ring dips


50 Squats

Post time to comments

WOD 2:

Row 5K

Post time to comments.

Compare to 091227.

Monday:

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Tuesday: WOD 1

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

 WOD 2: "Angie"

For time:


100 Pull-ups


100 Push-ups


100 Sit-ups


100 Squats

Post time to comments.

Compare to 091116.

Wednesday:

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Thursday:

Active Rest: Ski Club

Friday:

Rest

Saturday:

Level One Certification at Rogue

Sunday:

Level One Certification at Rogue

Today's WOD

WOD: "Diane"

21-15-9

Deadlift 225#

HSPU's

Last few WODs

Thursday: Active Rest Skiing
Friday: Climbing (See next post)

Jim's WOD

WOD: 1 round for time:
500m row
25 Push-ups
25 SDLHP
50 Abmat sit-ups
25 SDLHP
25 Push-ups
500m row

Michele's WOD

30-20-10
Air squat
Burpees
Push-ups
Abmat sit-ups

Post time to comments.

Today's WOD

Five rounds for time of:
115# Squat Clean, 15 reps
Row 500m
Post time to comments.

Dianne's WOD

“Fight Gone Bad”
3 rounds of time:
Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (calories)
Coach’s notes: For FGB 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 move [...]

Jim's WOD

WOD 1:
“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)

Dianne's WOD

5 rounds for time:

250m Row
10 Wall Balls w/o squat
20 Med Ball Cleans
30 #15 Plate Overhead Walking Lunges

Finisher

L-sit training

10 Sit-ups

10 Pull-ups

Mimi WOD

Warm-up
Row
Shoulder mobility

WOD:
4-way Shoulder
20 Wall push-ups
30 Squats of climbing wall
10 Kettlebell deadlifts
10 Rope pulls

Papa WOD

WOD 1: Deadlift 1-1-1-1-1-1-1

WOD 2:
5 Rounds for time
10 Sit-ups
10 Burpees

Today's WOD

WOD 1: 10k TT
Post time to comments.

WOD 2: Double Trouble jr.
1 Round for time
100 Unders
50 Squats
100 Unders
Post time to comments.

Dan's WOD

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


Squat Clinic

WOD 1:
“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)


Finisher: 20 pull-ups

Dana's WOD

Warm-up
Rowing and rowing instruction


Squat clinic

WOD 1: 3 Rounds for Time
5 Squats
5 Wall push-ups
5 Rope pulls from chair

Finisher: Row

Dianne and Michele's WOD

Day 3:

Push Jerk 3x5
AMRAP 15 min
3 Hang Power Cleans (45#) OR DB Hang Power Snatch  (# TBD)
Followed by 2 rounds of
3 Ring rows
6 Push-ups
9 Box Jumps

12 Abmat sit-ups
(The above equals one round)

Finisher: 20 Green Band Pull-ups

Yesterday's WOD

Rest day.

We began to insulate the garage!

Today's WOD

Starter: 50 Unders for time

WOD 1: Max Snatch 1-1-1-1-1-1-1

WOD 2 For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups 
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.

Finisher: L-sit

Today's WOD

Climbing at Vertical Adventures

Yesterday's WODs

Active rest day at ski club!

Dianne and Michele's WOD

Warm-up
Snatch practice
DB Clean and Jerk


WOD: 1 round for time:
500m row
25 Push-ups
25 SDLHP
50 Abmat sit-ups
25 SDLHP
25 Push-ups
500m row


Finisher: 15 Ring dips

Today's WOD

WOD: Rowing Helen
3 Rounds for time
400m Row
21 KBS 1.5 pd.
12 Pull-ups

Today's WOD

WOD 1:
Back Squat 3-3-3-3-3 reps
Post loads to comments.

WOD 2:
21-15-9
DB Push Press 45#
Double unders
Post time to comments.