Warmup
As needed for Contest
WOD
“Linda”
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift 150% of Body weight
Bench Press 100% of Body weight
Squat Clean 75% of Body weight
WOD Friday 120409
WOD Thursday 120309
***Linda contest Tomorrow! Get Ready!!!***
Warmup
5rounds of:
10 Pushups
10 Box Jumps
WOD
“Ryan”
5 rounds for time of:
7 Muscle-ups (or 21pullups/21ringdips)
21 Burpees
Today’s Hero WOD is in dedication to the 10th anniversary of the December 3, 1999 fire at the Worcester Cold Storage building. The WOD “Ryan” (a Hero WOD from CrossFit Inc) was named after a Maplewood, Missouri Firefighter, Ryan Hummert, 22. Ryan was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.
WOD Wednesday 120209
Warmup
Row 1K
WOD
1st
Run 1mile, all out effort
2nd
AMRAP in 20mins of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Finish
For time:
75 1 pood KB swings
WOD Tuesday 120109
Warmup
1st
3rounds of:
3 Handstand Push-ups
10 sec L-Sit
2nd
3rounds of:
5 Pistols
5 Glute Ham Raises
WOD
“300”
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 “Floor Wipers” (135lb/95lb)
50 1 Pood Power Clean and Press
25 pull-ups
Finish
30 Overhead Squats, 45lb
WOD Monday 113009
Warmup
CrossFit Warmup
WOD
1st
Squat 5-5-5
2nd
AMRAP in 15min of:
5 Strict Pull Ups (Dead Hang)
7 Push Press @ 65% of body weight
9 Knees to Elbows
Finish
Double Unders or attempts
5-10-15-20-25-30-25-20-15-10-5
WOD Sunday 112909
Rest Day/Make up Day/Skill Development
WOD Saturday 112809
Warmup
Jump rope, 5min
WOD
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
WOD Friday 112709
Warmup
3 rounds of:
10 Burpee Box Jumps
Samson Stretch
WOD
1st
For time:
Row 2K
2nd
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Finish
50 Knees to Elbows
WOD Thursday 112609
GYM CLOSED FOR THANKSGIVING
WOD
Run 5K
Have a Happy Thanksgiving!!
WOD Wednesday 112509
Warmup
3 rounds of:
1o Push-ups
10 Back Ext
10 Box Jumps
10 Double Unders
WOD
By Request:
“135lb of Death”
5 rounds for time of:
Deadlift, 15reps
Hang Power Clean, 12reps
Front Squat, 9reps
Push Jerk, 6reps
(Men 135lb/women 95lb)
Finish
3 rounds of:
Max rep pullups of any kind
WOD Tuesday 112409
***Attention Members***
We will be closed on Thanksgiving
Warmup
CrossFit Warmup
WOD
First
Row- 5 min all out effort
Second
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Finish
100 Ab Mat Sit-ups
WOD Monday 112309
Warmup
Run 1 mile
WOD
First
Deadlift 5-5-5
Second
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Finish
3 rounds of:
Max Double Unders in 30sec
Rest 30sec
WOD Sunday 112209
Rest Day/Makeup Day/Skill Development
WOD Saturday 112109
Warmup
Row 1K
WOD
First
Overhead Squat 5-5-5
Second
As many rounds as possible in 15 minutes:
3 Power Snatches at 75% of 1 Rep max
2 Rounds of 3 Pull Ups, 6 Push Ups, 9 Box Jumps 20″ box
Finish
3rds of:
10 GHD
10 Back Ext
WOD Friday 112009
Warmup
3 Rounds of:
25 Double Unders
Samson Stretch
or
3 Rounds of:
Jump rope 2min on, 1min off
WOD
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Finish
3 rounds of:
Max rep handstand pushups
