Friday, December 30, 2011

"Ricky"



Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps
via crossfit.com

Thursday, December 29, 2011

Hildago

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
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Monday, December 26, 2011

Fat tues

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups
Via CrossFit.com

Thursday, December 22, 2011

Thurs WOD

21-15-9 reps for time of:
135 pound Clean
GHD sit-up
Via CrossFit.com

Xmas eve 10:30am

WOD 12 Days of Christmas:
1 Squat Clean (115/80)
2 Lateral Jumps (simply jump over the barbell)
3 Clapping Pushups
4 Push Press (115/80)
6 SDHP (115/80)
7 Slam Balls (20/30)
8 Thrusters (115/80)
9 Toes to Bar
10 KB Swings (70/55)
11 Box Jumps (24in)
12 OH Lunges (115/80)

Monday, December 19, 2011

Max Handstand Push Ups in 5 minutes
Max Pull Ups in 4 minutes
Max Push Ups in 3 minutes
Max Supine Ring Pull Ups in 2 minutes
Max Dips in 1 minutes
*Set the clock for 15 minutes, complete max reps of each movement for the designated time. 
Via CrossFit football.com

Friday, December 16, 2011

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders
Via CrossFit.com

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*CFFB KBS Standard = Russian Swing

*For every penalty counted, perform a 1000 meter row.
via crossfitfootball.com

Tuesday, December 13, 2011

TUESDAY

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
via crossfit.com

Sunday, December 11, 2011

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups
via crossfit.com

Thursday, December 8, 2011

Guess what running and deadlifts

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps
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"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
viacrossfit.com

Wednesday, December 7, 2011

no wed off

Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts - 315 lbs
10 Burpees
via crossfitfootball.com

Monday, November 28, 2011

super fat monday

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters
via crossfit.com

Tuesday, November 22, 2011

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
via crossfit.com

Monday, November 21, 2011

FAT MONDAY

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
via crossfit.com

Friday, November 18, 2011

FREAKY FRIDAY

Complete 4 rounds for time:
Row 500 meters
20 Alternating 1 Arm KB Power Clean & Push Press - 2 pood (10 RT/ 10 LT)
10 Ball Slams 30 lbs
via crossfitfootball.com

Tuesday, November 15, 2011

TUESDAY

Complete five 90 second rounds:
You have 90 seconds to complete the following:
-5 Deadlifts - 315#/190#
-Max Rep Ring Dips

Post total ring dips
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Thruster 1-1-1-1-1-1-1 reps
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Monday, November 14, 2011

FAT MONDAY

As many rounds as possible in 12 minutes:

5 L-Hold Pull Ups
10 Tru Push Ups
15 Double Unders


-Then max squat 1-1-1-1-1


via crossfitfootball.com

Tuesday, November 8, 2011

tues

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
via crossfit.com

Sunday, November 6, 2011

fat monday!!

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
via crossfit.com

Friday, November 4, 2011

Friday

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
via crossfit.com

Thursday, November 3, 2011

Here we go!

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches to comments. Do not count missed reps.
via crossfit.com

Tuesday, November 1, 2011

tues

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.
VIA CROSSFIT.COM

Monday, October 31, 2011

HAPPY HALLOWEEN!

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
VIA CROSSFIT.COM

Friday, October 28, 2011

"Tabata Fight Gone Bad"

"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
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)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
VIA CROSSFIT,COM

Thursday, October 27, 2011

Thurs WOD

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Post rounds completed to comments.
VIA CROSSFIT.COM

Monday, October 24, 2011

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
via crossfit.com

THAT' MY BOYS!