Warm up: Hip flexor band stretch & couch stretch 2 mins each

DEAD LIFTS 4 x 6
ss.
Lying Leg Raises x12

and then...2 minute stations with 1 min. rest!
K.B Swings
Box Jumps
Floor Press
Field Goals
Rower

WOD Nov 29/11

Warm-up: 20 Sit-ups, 20 Russian Twists

21-18-15-12-9-6-3

Barbell Clean and Press
Barbell Squats
Push-ups

For time

Finished? Row 500m

WOD 28/2011

W-Up: Bottom Position Squat 2 mins


Filthy Fifty

(HAPPY BIRTHDAY MARG)

50 Dubs (400 singles)
50 Thrusters
50 KB Swings
50 DB Snatch (25/arm)
50 Push-ups
50 Sit-ups
50 Squats
50 Burpess
50 Dubs (400 singles)

1 Round for time

W-up: Super couch 2 min/side, Front plank 1 min, Side plank 1 min/side

Bench
8,5,3,3,3

ss

Face pulls x 15

Then...

1000m row
100 KB swings
100 dubs

(for time)

W-Up: 50-10-50 (Ropes-Burpees-Ropes), Stretch Calves and heel chords 1 min per side

3 Rounds for time (POST TIMES IN COMMENTS)
**

5 TGU's
10 Mountain Climbers
15 Squats
20 Sit ups
25 Jax
*
10 TGU's
20 DB Rows
30 Wall Balls
40 Lying Leg Raises
50 Jax
*
20 TGU's
40 DB Rows
60 Squats
80 Sit ups
100 Jax

WOD Nov 22nd 2011

W-UP: Diesel crew feelgood shoulders

Power Cleans
4X8

Then:

1 Min Stations (for max reps at each station)

T-Get-ups

Rower (cals)

Box Jumps

KB swings

Bench Dips

Jump Rope


Here is the deadlift I was telling you girls about.

WOD Nov 21 2011

warm-up: 1min bottom squat
1min adductors stretch


Squat; 3,3,3,3,3 (80%)


Then: 15 min AMRAP

7 1 arm D.B thrusters right arm ( 25lbs minimum)
7 1 arm D.B thrusters left arm ( 25lbs minimum)

14 Lying leg raise

21 Band pull-aparts

Warm-Up: 12 cossack squats, 200 Ropes

"PAIN TORNADO"

100 Lunges
90 Sit-Ups
80 Jumping Jax
70 Squats
60 Push-Ups
50 K.B Swings
40 D.B Dead Lifts
30 Push Press
20 Box Jumps
10 Burpees

WOD Nov 17/11

"CAPTAIN UPPER BODY"

w-up: 100m row

Bench Press
8,5,3,1,1,1

superset with face pull X20 after each set


Then: 21-15-9 (for time)

Barbell Thrusters (45/65)

Band chins (mod: Body rows)

V-ups

WOD Nov 16/11

Warm up: Jump-Up Groiners x10, Ropes x100, Push-Ups x10


"DIRTY DOZEN"
3 Rounds for time

12 Clean+Press Burpees
24 Med. Ball Twists
36 Step-Ups
48 Russian Plate Twists
60 Star Jumps

WOD Nov 15/11

Warm-Up: 3 Way Shoulders (10/direction), 20 B.W Squats, 10 V-ups


"EYE OF THE TIGER"
2 ROUNDS

100 Ropes
5 Push-Ups
100 Ropes
10 Sit-Ups
100 Ropes
15 Jump Squats
100 Ropes
20 T.G.U's (10/arm)
100 Ropes


Finisher: Battle Ropes x 3

WOD Nov 14/2011

"HOLY SQUATS BATMAN!"

W-up: cossacks X10, thrusters X10, burpees X10

Squats 5x3
ss
box jumps X8

Then....

FOR TIME

150m row
15 push-ups
30 squats

150m row
20 push ups
40 squats

150m row
25 push ups
50 squats

Finisher: Machine guns

W/U: 100 Ropes, 20 box jumps, 15 sit-ups
.
"CHELSEA"
(courtesy of Crossfit Hardcore)
.
(1 round every minute for 25 minutes)
.
5 Lying Leg Raise
10 Push-ups
15 Squats
.
(if you fail out before 20 minutes = 25 burpees)

WOD Nov 10/11

"Thinking of Sarah"
(We are all proud of you!)

Warm up: Max Chins - UNASSISTED!! Test yourself! Bands are like diapers, gotta grow outta of'em some time:)


Clean and Press
5,5,3,3,3

Then: 5 rounds for time

200 m row

30 (15 per leg) Weighted Lunges

20 bench Dips

Finished? Couch stretch and foam roll

WOD Nov 9th 2011

HUMP DAY
(As in Wednesday, perverts)

Warm-Up: T-Get Ups x5/arm, Burpees x10, Cossack Squats x20 (total)


Dead lifts 4x5
ss.
Jump Jax x20


and then...


4 Rounds
Field Goals x20
Rolling planks x25
100 Ropes
Sit-Ups x20
BW squats x25

Finished? 250m row. Beat your last time!

WOD Nov 8th/11

YOU GOT TO KNOW WHEN TO HOLD THEM.

W/U: 10 DB Snatch per arm

20 Band Pull aparts

20 Wall Ball sit-ups

WOD: 5x10 DB floor press

s.s

5x10 renegade rows

THEN

52 pickup (for time)

Spades = Wall balls

Clubs = Body rows

Hearts = MTN Climbers

Diamonds = V-ups

King = 15 reps
Queen = 12 reps
Jack = 11 reps

WOD Nov 7th 2011

GOT GLUTES?

Warm-up
10 long jump medball throws, 3 way jax (10 each way)

Squats
8,5,3,1,1,1

superset with
Medball twist X20

Then: 3 rounds for time

8- box jumps

16- 1 arm DB clean and press

32 KB/DB swings

W-up: 25 dubs, Shoulder circuit X10, 25 bw squats

"Frost Hammer"

BB Bent over row X6
BB Clean & Press to Front squat x6----X3 rounds
Push press x6
Back Squat x6


Overhead plate lunge x6/leg
Plate Clean & Press x6----------X3 rounds
Plate Front Squat x6
Plate Russian twist x6

WOD NOV 3rd 2011

W-up: Hand Stand Practice, Front plank X 1min

Deadly NOV

AMRAP 25mins

DL x5 + 10 Burpees
DL x5 + 20 T Get Ups
DL x5 +30 Push Press
DL x5 + 40 Sit Ups
DL x5 + 50 Squats

Post Round completed in Comments.

WOD Nov 2nd, 2011

Uf Members Show

Warm up: 3 way shoulders x 10 per
5 long jump med ball throws x 2 rounds

Bench press
4 sets x 6 reps
s.s.
pull aparts x 15

Tabata this! 20 secs on, 10 secs rest x 8 rounds

Rower
Burpees
Band good mornings
Wall balls
Side raises

WOD Nov 1st/11

What better way to start the month than with SQUATS!


W-up: Band distracted Wall squat 2 mins


Squats

5,3,3,1,1,1 (Use 90% for the singles)

Then:

10-9-8-7-6-5-4-3-2-1

Pwr Cleans

T-get-ups

Body Rows