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.

Di and Michele's WOD

Deadlifts: Max 1-1-1-1-1-1-1 or 3x5

7 rounds for time:

10 Med Ball Cleans
10 Burpees

Finisher: 30 pull-ups

Today's WOD

WOD 1:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.

WOD 2:
3 rounds (1min rest)
Practice Muscle-ups
Sit-ups
Dips
HSPUs
Box Jumps

Post total to comments.

Today's WOD

5k Row on the "new" Model B

The Rower... Part II

Craig's List has been kind...  Introducing a new member to the fleet, the Model B!  Don't tell anybody, but I only paid $40!!!!!

Michele's Workout

WOD: Elliptical Intervals
After you warm-up go as hard as you can for two minutes, rest one minute. Do this six times. The goal is to use maximum effort for 2 min intervals...or 2 min on 1 minute off x 6


Post distance or impressions to comments.

Schedule

Sunday:

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.

Monday:
Back Squat 3-3-3-3-3 reps
Post loads to comments.

Tuesday:

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.

Wednesday:
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.

Thursday:

Active Rest (Ski Club)

Friday:
Five rounds for time of:
135 pound Thruster, 15 reps
Row 500m

Saturday:
Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats
Post time to comments.

Sunday:
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.

Today's WOD

WOD 1: Climb in Garage

New WODs...

Day 1:
Deadlifts: Max 1-1-1-1-1-1-1 or 3x5

7 rounds for time:

10 Med Ball Cleans and Jerks
10 Burpees

Finisher: 30 pull-ups

Day 2:

Snatch 3x5
1 round for time:
500m row
25 Push-ups
25 SDLHP
50 Abmat sit-ups
25 SDLHP
25 Push-ups
500m row

Finisher: 15 Dips

Day 3:

Push Press, Push Jerk
AMRAP 15 min
3 Hang Power Snatches (45#) OR DB Hang Power Snatch  (# TBD)
Followed by 2 rounds of
3 Pull-ups
6 Push-ups
9 Box Jumps

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

Finisher: 10 Rope pull-ups from sitting

Day 4:

5 rounds for time:

250m Row
10 Wall Balls
20 Med Ball Cleans
30 Med Ball Overhead Walking Lunges

Finisher: 25 KB swings

Day 5:
“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 [...]

Day 6:
30-20-10
Air squat
Burpees
Push-ups
Abmat sit-ups

Finisher: 2000m row

Today's WOD

WOD 1: Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground.
Post impressions to comments.

WOD 2:
3 rounds for time of:
500m Row
21 Ring Push-ups
21 KB Swings, 1.5 pd.
21 Unders

Today's WOD

Skiing (Rest Day!)

Michele's Workout

“Christine”
3 rounds for time:
500 m Row
12 65# deadlifts
21 Box steps – 21″
Post time to comments.

Dianne's WOD

“Twins”
Two rounds, of each couplet, for time of:
1) 750m Row
1) 20 Push-ups (feet higher than hands)
2) 45# Thruster, 20 reps
2) 10 Pull-ups
Coach’s notes: You must complete two rounds of the first couplet before moving on to the second couplet.

Today's WOD

WOD 1: Complete as many rounds as you can in twenty minutes of:
Row 500 meters
20 Turkish Get-ups with a 1 pd KB
Post rounds and fractions of rounds completed to comments.

WOD 2:
10-50-5-25-10
Overhead squats 75#
Pull ups
Sit ups

Today's WOD

Ski 3 mi.

http://connect.garmin.com/activity/21778760

Something abut skiing that I love...  Not a hard workout, but between the beautiful evening, good snow, and the peaceful surroundings, it makes it hard to beat!

Yesterday's WODs

WOD 1: Bioreserve Snow Run
4.74 mi. @ 9:48 pace.  This represents an excellent run in the snow!

http://connect.garmin.com/activity/21726866

WOD 2:
Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
50 Sit-ups
Post time to comments.

Last Papa WOD

Warm-up
Row
10 Medball squat cleans
Step-ups

WOD: "Christine"
3 rounds for time
500m Row
12 Deadlifts @ 65#
21 Step-ups 21"

Finisher
10 Rope pulls from sitting

Last Mimi WOD

Warm-up
Row
Shoulder Warm-up

WOD
10 Medball Deadlifts
10 Rope pulls from chair
30 Climbing wall squats
20 Flutterkicks
10 Toe-touches
20 Wall push-ups

Michele's Workout

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


Finisher
10 Rope pulls from sitting

Dianne's WOD

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

Today's WOD

WOD 1: Clean and Jerk 1-1-1-1-1-1-1
WOD 2:"Grace"
30 Clean and Jerk (135#)
WOD 3: DB Push Press 3x5

Dianne's WOD

WOD: AMRAP in 15
10 Wallball Shots (14#)
10 Pull-ups (Green Band)
10 Sit-ups

Schedule

Sunday:
WOD 1: DB Split Jerk 3x5 reps
WOD 2:"Grace"
30 Clean and Jerk (135#)

Monday:
WOD 1: Snow Run 5K
Post time to comments.

WOD 2: For time...
Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
30 GHD Sit-ups
Post time to comments.

Tuesday:
WOD 1:
5 rounds (1 min. on and 30 sec. off)
Row
KB swing
Air squat
Total Calories and Reps and post to comments.

WOD 2:
10-50-5-25-10
Overhead squats 75#
Pull ups
Sit ups

Wednesday: Tabada Day!
Ring Push-ups
Practice Muscle-ups
Snatch
Rope Climb
Wall balls

Thursday:
Rest Day (Ski Club)

Friday:
Climbing

Saturday:
WOD 1: Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 1.5 pood KB
Post rounds and fractions of rounds completed to comments.

WOD 2: Snow Run

Today's WOD and Saturday

Snow run in the Bioreserve...
6.67 Miles
http://connect.garmin.com/activity/21446859

Saturday:
Rest Day

Dianne's WOD

“Christine”
3 rounds for time:
500 m Row
12 75# deadlifts
21 Box steps – 21″
Post time to comments.

Today's WOD

"Lumberjack 20" (Modified)
20 Deadlifts (275lbs)
Row 500m
20 KB swings (1.5 pood)
Row 500m
20 Overhead Squats (95lbs)
Row 500m
20 Burpees
Row 500m
20 Pullups (Chest to Bar)
Row 500m
20 Box jumps (21")
Row 500m
20 Squat Cleans (95 lbs)
Row 500m

Today's WOD

WOD 1:
Complete three rounds for time of:
Row 1000m
135 pound Power cleans, 21 reps
***Broke bar on 3rd set***

WOD 2:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Sit-ups
Back Extensions