6-29-07

“Ball Buster”

Run 400 meters carrying a Medicine Ball (M 20#, W 12#)
50 wall ball
50 medicine ball cleans
50 medicine ball throws with partner

Run 400 meters with ball
50 wall ball
50 ball cleans
50 throws

Run 400 meters with ball

6-28-07 WOD

21/15/9 reps for time of:

Hang power cleans (M:115#/W:75#)
Knees to elbows

6-27-07 WOD

For Time

800m Run
40 Double Unders
30 Kettlebell Swings
20 Walking Lunges (20ea. leg)
30 Pull-Ups
40 Ring Dips
800m Run

6-26-07 WOD

People have asked, “Where do the WOD names come from?”

All male workouts are “heroes” as determined by CrossFit HQ

“Michael”
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005

Run 800 meters
50 Back Extensions
50 Sit-ups

3 Rounds For Time

6-25-07 WOD

After a nice weekend of resting up from “Fight Gone Bad” it’s time to get back at it!

“Fran”

21-15-9

95lb Thrusters
Pull-Ups

For Time

Warm-up/Skills: We will work on these skills as part of our warm-up
Overhead Squats [wmv][mov]
Kipping Pull-ups [ wmv]

6-22-07 WOD

“Fight Gone Bad!”
Non-Title Fight

This workout was originally created to prepare mixed martial arts/jiu-jitsu fighters for competition. The randomization of exercises and time allocation closely replicates a fight scenario! Ultimately the goal is to work up to a “Title Fight” of five 5 minute rounds.

Three 5 minute rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Push Press (Reps)
Box Jump, 20″ box (Reps)
GHD Sit Ups (Reps)
20m Sprint (Reps)

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.

“Let’s get it on!”

6-21-07 WOD

Complete as many rounds in 20 minutes as possible

100 jump rope skips
20 push-ups
25 squats

6-20-07 WOD

From HQ

21-18-15-12- and 9 rep rounds of:

95 pound Deadlift [wmv][mov]
95 pound Hang power clean [wmv] [mov]
95 pound Front squat [wmv][mov]
95 pound Push jerk [wmv] [mov]

6-19-07 WOD

For Time

Run 400M
30 Kettlebell Swings
Run 400M
30 Pull-Ups
Run 400M
30 Medicine Ball Cleans
Run 400 M

6-18-07 WOD

Max Sets in 20 minutes

- 85lb Heavy Bag Carry 50m
- 25lb Plate Shakes 10x
- 1 Pood Kettlebell Swings 10x

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