For all of those out late last night at the Firstie club...this one is for you. (I'm included in that)
Back Squat/Push Press
Back Squat/Push Jerk
Back Squat/Split Jerk
Front Squat/Push Press
Front Squat/Push Jerk
Front Squat/Split Jerk
Clean and Jerk
Start with an empty bar and add weight each round. Do not rack the bar or put it down in between movements, except between the last split jerk and the clean and jerk. Post final weight to comments.
Thursday WOD
1 x pull up,10 seconds rest
2 x pull ups, 20 seconds rest
3 x pull ups, 30 seconds rest
4 x pull ups, 40 seconds rest...
For this event the work reps matches the rest period to the power of 10 seconds. Continue until you can no longer complete the number of pull ups straight through (no breaking sets) then repeat your last successful round.
Remember to go all the way down and get your chin above the bar. Avoid chicken necking. Switching grips is authorized.
Post last successful round to comments.
2 x pull ups, 20 seconds rest
3 x pull ups, 30 seconds rest
4 x pull ups, 40 seconds rest...
For this event the work reps matches the rest period to the power of 10 seconds. Continue until you can no longer complete the number of pull ups straight through (no breaking sets) then repeat your last successful round.
Remember to go all the way down and get your chin above the bar. Avoid chicken necking. Switching grips is authorized.
Post last successful round to comments.
Wednesday WOD
Dirty Thirty
As many rounds as possible (ASRAP) in 10 min of the following:
1 x Stairs basement to 4th floor up and down
10 x Push ups
15 x Squats
ASRAP in 10 minutes:
1 x Rope climb to 15 feet
5 x Burpees
10 x Knees to elbows
ASRAP in 10 minutes:
2 x Man makers (30lb dumbbell)
5 x Handstand push ups
10 x Pull ups
Rest 2 minutes between each 10 minute round.
For demo of a man maker see link below.
http://www.crossfitsantacruz.com/crossfit_santa_cruz/files/A-Ron2.m4v
No warm up tomorrow. Just a light stretch and get to it.
Post total number of complete rounds to comments.
As many rounds as possible (ASRAP) in 10 min of the following:
1 x Stairs basement to 4th floor up and down
10 x Push ups
15 x Squats
ASRAP in 10 minutes:
1 x Rope climb to 15 feet
5 x Burpees
10 x Knees to elbows
ASRAP in 10 minutes:
2 x Man makers (30lb dumbbell)
5 x Handstand push ups
10 x Pull ups
Rest 2 minutes between each 10 minute round.
For demo of a man maker see link below.
http://www.crossfitsantacruz.com/crossfit_santa_cruz/files/A-Ron2.m4v
No warm up tomorrow. Just a light stretch and get to it.
Post total number of complete rounds to comments.
Tuesday WOD
Elizabeth
For time.
21-15-9 reps of:
135lb Clean
Ring Dips
Post time to comments:
Remember a proper clean receives the bar in the full squat position. If you catch it in anything short of that, you must go to the squat position before standing up. The clean in complete when you are standing at full extention with the bar in the racked position. When you start getting tired watch your form!
If you can do 3-5 135lb cleans in a row, do not scale this. You can't get stonger if you don't work the weight.
For time.
21-15-9 reps of:
135lb Clean
Ring Dips
Post time to comments:
Remember a proper clean receives the bar in the full squat position. If you catch it in anything short of that, you must go to the squat position before standing up. The clean in complete when you are standing at full extention with the bar in the racked position. When you start getting tired watch your form!
If you can do 3-5 135lb cleans in a row, do not scale this. You can't get stonger if you don't work the weight.
Monday WOD
Due to the limited number of rowing machines we will have to stagger the starts on this one. As soon as you get to the gym start warming up and get to it.
Warm up in '62 room. I will go get the dumbbells ready in the 3rd floor weight room. 185lb straight bar dead lift will sub if there are not enough 85lb dumbbells.
For time:
1000m row then,
21 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
500m row then,
15 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
250m row then,
9 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
Post time to comments.
Warm up in '62 room. I will go get the dumbbells ready in the 3rd floor weight room. 185lb straight bar dead lift will sub if there are not enough 85lb dumbbells.
For time:
1000m row then,
21 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
500m row then,
15 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
250m row then,
9 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
Post time to comments.
Friday WOD
Dog ate my Shorts
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
25lb weighted pull ups
35lb Dumbbell snatch
Post time to comments.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
25lb weighted pull ups
35lb Dumbbell snatch
Post time to comments.
Thursday WOD
Tommy V
For time:
21 x Thrusters (115lb Barbell or 50lb Dumbbell)
9 x Rope climb (15 feet)
15 x Thrusters
6 x Rope climb
9 x Thrusters
3 x Rope climb
The red mark on the ropes in Hayes Gym is 15 feet. ACU or Warm up pants are authorized to prevent rope burn.
Post time to comments.
Check out this link. It's an article from May 2008 Muscle and Fitness Magazine.
http://www.muscleandfitness.com/training/157?page=1
For time:
21 x Thrusters (115lb Barbell or 50lb Dumbbell)
9 x Rope climb (15 feet)
15 x Thrusters
6 x Rope climb
9 x Thrusters
3 x Rope climb
The red mark on the ropes in Hayes Gym is 15 feet. ACU or Warm up pants are authorized to prevent rope burn.
Post time to comments.
Check out this link. It's an article from May 2008 Muscle and Fitness Magazine.
http://www.muscleandfitness.com/training/157?page=1
Wednesday WOD
For weight:
Front Squat
5 x 5 x 5 x 5 x 5
Post loads to comments.
Send a note to Major Maxwell if you want a shirt.
Front Squat
5 x 5 x 5 x 5 x 5
Post loads to comments.
Send a note to Major Maxwell if you want a shirt.
Tuesday WOD
Murph
For time:
Run 1 mile then,
100 x Pull ups
200 x Push ups
300 x Squats
Run 1 mile.
Pull ups, push ups and squats can be done in any order as long as you complete the number of reps listed prior to running second mile.
Meet in '62 room for warm up. We will run the mile on the treadmills (use at least 1-2 degrees of incline) then move to Hayes gym for the pull ups, push ups, and squats and back to treadmills for final mile.
Post time to comments. If you run a different route than the treadmills post that as well.
For time:
Run 1 mile then,
100 x Pull ups
200 x Push ups
300 x Squats
Run 1 mile.
Pull ups, push ups and squats can be done in any order as long as you complete the number of reps listed prior to running second mile.
Meet in '62 room for warm up. We will run the mile on the treadmills (use at least 1-2 degrees of incline) then move to Hayes gym for the pull ups, push ups, and squats and back to treadmills for final mile.
Post time to comments. If you run a different route than the treadmills post that as well.
Monday WOD
"The Chief"
Max rounds in 3 minutes of:
3 x 135 pound Power cleans
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments.
Max rounds in 3 minutes of:
3 x 135 pound Power cleans
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments.
Friday WOD
Meet at the track.
"Sprint" Helen
Five rounds of:
Run 400m
12 x Ring Pull ups
21 x 55 lb Kettle bell swings
Rest 2 minutes between each round.
Your score is determined by your slowest round.
If you have rings, kettle bells, or dumb bells bring them with you to the track.
Post score to comments.
"Sprint" Helen
Five rounds of:
Run 400m
12 x Ring Pull ups
21 x 55 lb Kettle bell swings
Rest 2 minutes between each round.
Your score is determined by your slowest round.
If you have rings, kettle bells, or dumb bells bring them with you to the track.
Post score to comments.
Thursday WOD
Power Meeting
For Time:
115 lb Push press x 21-18-15-12-9-6-3
Burpee box jump x 3-6-9-12-15-18-21
Alternate between exercises. For example first round is 21 x PP/3 x BBJ, second round 18 x PP/6 x BBJ etc...
Post time to comments.
For Time:
115 lb Push press x 21-18-15-12-9-6-3
Burpee box jump x 3-6-9-12-15-18-21
Alternate between exercises. For example first round is 21 x PP/3 x BBJ, second round 18 x PP/6 x BBJ etc...
Post time to comments.
Wednesday WOD
For time:
Run 5k.
Post time to comments.
Compare to: http://crossfitwestpoint.blogspot.com/2008/09/monday-wod_28.html
Run 5k.
Post time to comments.
Compare to: http://crossfitwestpoint.blogspot.com/2008/09/monday-wod_28.html
Tuesday WOD
Isabel
For Time:
135 lb Snatch x 30 reps
Use the weight that you need to use to complete the workout.
Post time and load to comments.
Add the Burgener Warm up with a 45lb bar (see video link below) to regular warm up.
http://media.crossfit.com/cf-video/CrossFit_BurgCleanInstruction1.mov
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
For Time:
135 lb Snatch x 30 reps
Use the weight that you need to use to complete the workout.
Post time and load to comments.
Add the Burgener Warm up with a 45lb bar (see video link below) to regular warm up.
http://media.crossfit.com/cf-video/CrossFit_BurgCleanInstruction1.mov
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
Monday WOD
The Bear
For weight:
5 rounds of 7 x the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count.
Increase load each round.
See below for video demo.
For weight:
5 rounds of 7 x the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count.
Increase load each round.
See below for video demo.
Friday WOD
For time:
7 rounds of:
10 x 75lb Sumo dead lift high pull
10 x Ring dips (sub 3 for 1 bar dips)
Post time to comments.
7 rounds of:
10 x 75lb Sumo dead lift high pull
10 x Ring dips (sub 3 for 1 bar dips)
Post time to comments.
Wednesday WOD
For time:
50 x box jumps
5 x muscle ups
40 x box jumps
5 x muscle ups
30 x box jumps
5 x muscle ups
20 x box jumps
5 x muscle ups
10 x box jumps
5 x muscle ups
If you have rings bring them. Use a 24" box. Remember full extention at the top of the box jump.
Sub for muscle ups is 3 pull ups and 3 bar dips. If you can do jumping muscle ups sub those instead.
50 x box jumps
5 x muscle ups
40 x box jumps
5 x muscle ups
30 x box jumps
5 x muscle ups
20 x box jumps
5 x muscle ups
10 x box jumps
5 x muscle ups
If you have rings bring them. Use a 24" box. Remember full extention at the top of the box jump.
Sub for muscle ups is 3 pull ups and 3 bar dips. If you can do jumping muscle ups sub those instead.
Forgot this with the earlier post...but t-shirts are coming. Here is what they look like.
Tuesday WOD
Three rounds for time of:
20 x 75lb Thruster
15 x 55lb Kettle bell/dumb bell swings
12 x Pull ups
8 x Burpees
Post time to comments.
20 x 75lb Thruster
15 x 55lb Kettle bell/dumb bell swings
12 x Pull ups
8 x Burpees
Post time to comments.
Monday WOD
This weeks workouts were done by CDT Dan Hogan enjoy.
As many rounds as possible in 20 minutes of:
15 x 95lb Deadlift
10 x 95lb Back Squat
5 x 95lb Overhead Squat
Post number of rounds to comments.
Army Ten Miler runners...rest.
As many rounds as possible in 20 minutes of:
15 x 95lb Deadlift
10 x 95lb Back Squat
5 x 95lb Overhead Squat
Post number of rounds to comments.
Army Ten Miler runners...rest.
Friday WOD
As many rounds as possible in 20 minutes of:
15 x Deadlift (BW)
9 x Pull ups
21 x Dumb bell push press (35 lb)
Post number of rounds to comments.
15 x Deadlift (BW)
9 x Pull ups
21 x Dumb bell push press (35 lb)
Post number of rounds to comments.
Thursday WOD
Run South Dock to Stoney for time:
Route: Start at north end of train station. Run up South Dock Hill, continue on Mills Road to AOG-Alumni Building, turn left on Howze Place. Veering right, run between Hollider Center and practice field, run behind Michie Stadium and up hill to first left turn into Stoney Lonesome Housing I (Continental Road) Continue through Stoney Lonesome Housing until you reach Machin Place on your left and Lamb Place on your right.
Sorry for the late post, been at the range all day.
Route: Start at north end of train station. Run up South Dock Hill, continue on Mills Road to AOG-Alumni Building, turn left on Howze Place. Veering right, run between Hollider Center and practice field, run behind Michie Stadium and up hill to first left turn into Stoney Lonesome Housing I (Continental Road) Continue through Stoney Lonesome Housing until you reach Machin Place on your left and Lamb Place on your right.
Sorry for the late post, been at the range all day.
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