Craig's WOD

WOD 1: Three rounds for time of:
500m Row
25 Back extensions
30 Pistols
Post time to comments.

WOD 2: For time:
100 Box jumps @ 21"
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WOD 3: Practice yoga for 20 min.

Friday's WOD

WOD: 1 hr. of tennis!! 1st time playing in about 2 years...

Thursday's WOD

WOD: Bike 46 mi. (3h 25min)

Wednesday's WOD

WOD 1: 5 mi. run

WOD 2: Five rounds for time of:
5 Squat clean thrusters @ 95#
10 Pull-ups
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Tuesday's WOD

WOD 1: Finish driveway!!
WOD 2: Run ~5 miles
WOD 3: Practice yoga

Monday's WOD

WOD 1: Work on driveway
WOD 2: Yoga practice

Sunday's WOD

WOD 1: Run ~4mi.

Saturday's WOD

WOD 1: Run 6.38 mi.
WOD 2: Work on driveway

Craig's WOD

WOD 1: "Angie" For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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WOD 2: Three rounds for time of:
30 Doubles
6 GHD Sit-ups
6 Back extensions
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Thursday's WOD

WOD 1: "Isabel" For time:
30 Snatches @ 95#
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WOD 2: Tabata treadmill
8.0 mph @ 12%

Today's WOD

WOD 1: Seven rounds for time of:
3 Cleans @ 145#
4 HSPU's (abmat)
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WOD 2: 5x5 Pistols

WOD 3: CrossFit Total
Deadlift 400# (pr)
Back squat 245#
Shoulder press 115#(pr)
Total: 760 (pr)

Monday and Tuesday's WOD

Rest days!

Sunday's WOD

WOD: 12 mi. Long Run

Thursday's WOD

WOD: 6 mi. Run

WOD 2: 1000 Skips
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Craig's WOD

WOD: "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: Five rounds for time of:
15 Thrusters @ 115#
400m Run
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WOD 2: Deadlift 1-10-1-20-1-30
Post loads and total load to comments.

Friday and Tuesday's WOD

Rest Days!

Monday's WOD

WOD: 7.2 mi. Run

Sunday's WOD

WOD: Long Run 13.1 mi.

Thursday's WOD

WOD 1: 5 mi. Run

WOD 2: 50-40-30-20-10 rounds of:
Box jumps
Medball Cleans @ 20#
Post time to comments.

Craig's WOD

WOD: Active recovery: 30 Minutes of yoga

Monday's WOD

WOD: Run-WOD-Run
For time:
5 mi. Run
10 rounds of:
5 Pull-ups
5 Dips
10 Push-ups
20 Squats
3 mi. Run
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Tuesday's WOD

WOD 1: 21-15-9 rounds of:
Double-unders
Wall ball shots @ 20#
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WOD 2: Cleans 3-3-3-3-3-3-3
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Craig's WOD

WOD: Long Run (13.1 mi.)

Craig's WOD

Rest Day!

Friday's WOD

WOD: "Johnson" AMRAP 20
9 DL @ 245#
8 MU progressions
9 DBSC @ 50#
Post rounds and fractions of rounds to comments.

Craig's WOD

WOD 1: 10k Run in Bioreserve

WOD 2: For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Tuesday's WOD

Rest Day!

Well, kind of... Worked in the driveway. Again.

Craig's WOD

WOD: For Time:
20 Back squats @ 135#
40 Toes to bar
60 KBS @ 1.5 pd.
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Craig's WOD

WOD 1: Run 5 miles.


WOD 2: 10 Minute KB Snatch Test (16 kg)
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Craig's WOD

WOD: Bike 30k for time.
Post time to comments.

Friday and Saturday's WOD

WOD: Laying and setting brick in the driveway!

Craig's WOD

WOD: 21-15-9 rounds of:
Pull-ups
Back extension
Post time to comments.

Craig's WOD

WOD: 30-20-10 rounds of:
DB Push press 40#
Double unders
Post time to comments.

Craig's WOD

WOD: Three rounds for time of:
400m run (on the new treadmill)
10 Thrusters @ 100#
30 GHD sit-ups (on the new GHD)
Post time to comments.

Craig's WOD

WOD 1: Sled Work
Sled Warm-ups
5x 60m @ 250#

WOD 2: For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Post time to comments.

Wednesday's WOD

Rest Day! (kind of...)

Tuesday's WOD

WOD: Run 6 miles.

Monday's WOD

WOD: See Saturday and Sunday...

Sunday's WOD

WOD: See Saturday...

Craig's WOD

WOD: "The driveway"
8 Rounds for time of:
100 Pick axe gravel
200 Shovel gravel
10 Wheelbarrow dumps
Post time to comments.

Friday's WOD

WOD: Climbing @ VA
Easy RP: 5
Medium RP: 6
Hard RP: 3 +1
Total: 15 Routes

Craig's WOD

WOD 1: Deadlift 5-5-5-5-5
Post loads to comments.

Wednesday's WOD

WOD: AMRAP in 12 minutes of:
3 Front squats @ 155#
15 Pull-ups
60 Jump ropes
Post rounds completed to comments.

Monday's WOD

Rest Day!

Craig's WOD

WOD 1: Run 6 miles
Post time to comments.

WOD 2: For time:
30 Pull-ups
30 Dips
15 HSPU's
20 Squat cleans @ 135
550m Row
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Craig's WOD

WOD 1: Overhead squat 1-1-1-1-1-1-1
Post loads to comments.

WOD 2: Rounds 21-15-9 of:
OHS @ 75#
Pull-ups
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Craig's WOD

WOD: "Randy"
75 Power snatches @ 75#
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1000m Row: 3:28

Craig's WOD

WOD 1: Two rounds for time of:
50 Box jumps @ 20"
10 Burpees
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WOD 2: Three rounds for time of:
15 Burpees
10 T2B
5 Floor wipers @ 135#
Post time to comments.

Thursday's WOD

WOD: Student-Staff Volleyball Games


Staff is still undefeated! (But the students did a nice job)