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
Post time to comments.

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
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)