Last Week's WODs

Big Running Week!

Saturday: 11 miles
Sunday: 15.22 miles
Monday: Rest
Tuesday: 8 miles
Wednesday: 7 miles
Thursday: 6 miles
Friday: 5.3 miles

Total of 52.52 miles!!! A new weekly milage PR!

Today's WOD

WOD 1: Four rounds for time of
10 Power cleans 135#
10 Burpees
5:25 (PR)


WOD 2: 21-15-9 rounds of:
GHD Sit-ups
Back extensions
3:28

Today's WOD

WOD 1: 10 min. morning and evening practice.

WOD 2: Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
28:08

Thursday's WOD

WOD: 10 morning and evening practice.

WOD

WOD: Chipper for time of:
50 Squats
10 Pull-ups
25 Box jumps
500m Row
25 Push press @ 45#
25 Burpees
30 Sit-ups
25 KBS @ 1 pd.
25 Back ext.
250m Row
Post time to comments.

Today's WOD

WOD: "Nate" As many rounds as possible in 20 minutes of:
2 Practice muscle-ups
4 HSPU
8 KBS @ 1.5 pd.
Post number of rounds completed to comments.

Tuesday's WOD

WOD: For time:
400m Walking lunge
Post time to comments.

Monday's WOD

WOD: Three rounds for time of:
5 Wall climbs (jugs and one foot on a jug)
21 Ring dips
50 Squats
Post time to comments.

Friday's WOD

WOD: 10-1 Rounds of:
Tire flips @ 500#
Box jumps @ 21"
Post time to comments.

Today's WOD

WOD 1: 20 min. practice

WOD 2: Bouldering
15 Short easy problems
5 Campus up and downs

WOD 3: 10 min. practice

Today's WOD

WOD: 20 Mile Run

Today's WOD

WOD 1: For time:
50 Squats
10 Pull-ups
25 Box jumps
500m Row
25 Push press @ 45#
25 Burpees
30 Sit-ups
25 KBS @ 1pd.
25 Back extensions
250m Row
Post time to comments.

WOD 2: 10 min. morning and 15 min. evening practice.

Today's WOD

WOD: 60 min. practice focused on balance.

Today's WOD

WOD 1: 8 mi. Run

WOD 2: 30 min. practice

Monday's WOD

WOD 1: Three rounds for time of:
10 Ground to overhead @ 95#
200m Sprint
Post time to comments.

WOD 2: Tabata treadmill
8mph @ 12% 

Last Week's WODs

Sunday: L1 Test! Passed! Rest
Monday: Rest
Tuesday: Rest
Wednesday: Hiked up Mt. Washington via Lion Head and Tuckerman's; 8 miles and +/- 4200 ft.
Thursday: Hiked Presidential Traverse; 20 miles and +/- 9500 ft.
Friday: Rest
Saturday: Rest

Craig's WOD

WOD: 10 Rounds for time of:
10 Thrusters @ 95#
10 Push-ups
Post time to comments.

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"
Post time to comments.

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
Post time to comments.

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
Post time to comments.

WOD 2: Three rounds for time of:
30 Doubles
6 GHD Sit-ups
6 Back extensions
Post time to comments.

Thursday's WOD

WOD 1: "Isabel" For time:
30 Snatches @ 95#
Post time to comments.

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)
Post time to comments.

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
Post time to comments.

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
Post time to comments.

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
Post time to comments.

Tuesday's WOD

WOD 1: 21-15-9 rounds of:
Double-unders
Wall ball shots @ 20#
Post time to comments.

WOD 2: Cleans 3-3-3-3-3-3-3
Post loads to comments.

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.
Post time to comments.

Craig's WOD

WOD 1: Run 5 miles.


WOD 2: 10 Minute KB Snatch Test (16 kg)
Post number of reps to comments.

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.