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
Via CrossFit.com

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
via crossfit.com

"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