Tuesday 28th September 2010

WOD
Run 1 hill (175m up / 175m down)
42 ring push ups
42 box jumps

Run 2 hills
30 ring push ups
30 box jumps

Run 3 hills
18 ring push ups
18 box jumps

Monday 27th September 2010

WOD
Back squat 3-3-3-3
Push press 3-3-3-3

200m sandbag (20kg) run for time

Saturday 25th September 2010

Good video from Kelly Starrett's MobilityWOD site.

WOD
A.
'Nicole'
AMRAP 20 minutes
Run 400m
Max rep pull ups

B.
'Karen'
150 Wall Balls for time (20lb ball to a 10 ft target)

C.
50 ring dips for time

Friday 24th September 2010

Image courtesy of CrossFit.com


WOD
AMRAP 20 minutes
12 DB hang squat cleans (2 x 15kg)
20 bottom position push ups
Run 10 x 10m shuttles

Then
Tabata Box jumps (For total reps)

Thursday 23rd September 2010

Image courtesy of CrossFit.com

WOD
3 rounds for time:
Run 800m
100m lunge walk
100 double unders
100 abmat sit ups

Wednesday 22nd September 2010

Image courtesy of CrossFit.com

WOD

A.
50 Abmat sit ups for time

B.
5 rounds:
15 Burpees
Run 400m
15 pull ups

(Compare to...)

Tuesday 21 September 2010

WOD
Extended warm up:
• 200 double unders
then
• 100 ring push ups
• 100 abmat sit ups (partition these in any order)


A: 10 thrusters per minute for 10 minutes (40kg. Scale as needed)

B: 3 minutes ring rows

Monday 20th September 2010

"Graham Holmberg Talks Push-ups" - video [wmv] [mov]

WOD
A.
Deadlift
In 7 minutes work up to a 1 rep max. Bar must be empty at beginning of the 7 minutes.

B.
AMRAP 10 minutes
Max reps front squats (60kg taken from the floor)
Run 200m

Thursday 16th September 2010

WOD
40-30-20-10 reps for time:
Box jumps
Ring push ups
Jack-knife sit ups

Wednesday 15th September 2010

No Excuses! An old one but a good one.


WOD
5 rounds for time:
15 Dumbbell hang squat cleans (2 x 15kg)
15 Dumbbell push press (2 x 15kg)

(Compare to...)

Then
2 rounds for time
15 Wall Ball (20lb)
15 pull ups

Tuesday 14th September 2010

Ben joined us today for a WOD whilst holidaying from the California. He is a regular at CrossFit West Santa Cruz

WOD
AMRAP 20 minutes
50 Double Unders
12 DB Thrusters (2 x 15kg)
8 Burpees

Finisher:
100 Abmat sit ups for time

Monday 13th September 2010

WOD
Overhead squats
3-3-3-3-3

For time:
15 Burpees
15 Deadlifts (120kg)
15 Burpees

Saturday 11th September 2010

WOD
"Severin"
50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom

Run 5K

If you've got a twenty pound vest or body armor, wear it.


U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Friday 10th September 2010

Testing Fitness as a Sport - Tony Budding. CrossFit Journal. (PDF)

WOD
150 push presses (30kg) for time. Every time the bar is below shoulder height do 10 box jumps.
(No resting in the hang position)

Record time and total sets taken to complete.

Thusday 9th Spetember 2010

WOD
Run 4 x 800m repeats.
Each for time. Rest 4-5 minutes between attempts.

Wednesday 7th September 2010

WOD
7 rounds:
1 minute max rep pull ups
1 minute rest
1 minute max rep burpees
1 minute rest

Record reps completed for each exercise for each round.

Tuesday 7th September 2010

Marks Daily Apple - The Primal Blueprint 30-Day Challenge Begins September 7

WOD
A.
75 Dumbbell Power Snatches for time (2 x 15kg)

B.
Complete for time:
15 Thrusters (2 x 15kg)
35 Box jumps
15 L-pull ups
35 Double unders
15 Ring dips
35 Push press

Monday 6th September 2010

WOD
Front squat 3-3-3-3-3

3 rounds for time:
10 Deadlifts (100kg)
15 pull ups
20 push ups

Friday 3rd September 2010

WOD
AMRAP 20 minutes:
10 Push Press (40kg)
15 KB swings (24kg)

(Compare to...)

Thursday 2nd September

WOD
A.
4 rounds for time
30 sit ups
20 bottom position push ups (Hands must come off the ground at the bottom of each rep)
40 metre lunge walk

B.
5 rounds for time
Run 200m
50 Double unders

Wednesday 1st September 2010

WOD
4 rounds for time:
Run 600m
15 pull ups
21 Thrusters

Finisher:
Max reps Burpees in 90 seconds