Saturday, March 31st 2012

Today's WOD:

500M Row
21 Thrusters (95#/60#)
21 Pullups
400M Run
500M Row
15 Thrusters
15 Burpees
400M Run
500M Row
9 Thrusters
9 HSPU
400M Run

Friday, March 30th 2012

CrossFit 3D Art in New York

Strength

Overhead Squats
5-5-5-3-2-5

WOD

"Blackjack"
 - Box Jumps - 20"
 - Sit Ups

Thursday, March 29th 2012

Strength

Deadlift
5-5-5-3-2-5

WOD

15 Minute AMRAMP
- 25 Overhead Walking Lunges (35#, 10#)
- 15 Hand Release Pushups
- 200 M Run w/ plate - (35#, 10#)

Wednesday, March 28th 2012

"You can't outwork a bad diet"

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." - Greg Glassman, CrossFit Founder 

The Foundation is Nutrition

Strength

Strict Press
3-3-3-3-3

WOD

For Time
- 60 Sit Ups
- 50 Wall Balls
- 40 Kettlebell Swings (24/16 kg)
- 30 Burpees
- 20 Pull Ups
- 10 HSPU

Tuesday, March 27th 2012

Strength

Back Squat
5-5-5-5-5

WOD
12 Minute AMRAMP
- 3 Burpees
- 6 Hang Cleans - (115#, 50#)
- 9 Pull ups

Monday, March 26th 2012

No Strength Today

"Bear Complex"
5 rounds working up to max weight

7x
-Power Cleans
-Front Squats
-Push Press
-Back Squat
-Push Press

No dropping bar during the 7 repetitions. Increase weight after each 7 rep cycle.

Saturday, March 24th 2012

12 Hours of Lady WODs!
It was an amazing day with lots of good friends and great fun!
Check out the list of workouts performed:

9am - Nancy
5x
- 400M run
- 15 OHS - 95#

10am - Jackie
- 1000M run
- 50 Thrusters - 45#
- 30 Pull ups

11am - Lynne
5 rounds, max reps
- Bench Press - bodyweight
- Pull ups

12am - Elizabeth
21-15-9
- Cleans - 135#
- Ring Dips

1pm - GI Jane
-100 Burpee Pull - ups

2pm - Angie
-100 Pullups
-100 Pushups
-100 Situps
-100 Air Squats

3pm - Annie
50-40-30-20-10
- Double Unders (For Singles - Sub 3 singles for 1 DU)
- Situps

4pm - Diane
21-15-9
- Deadlift - 225#
- HSPU

5pm - Grace
30 Clean and Jerks - 135#

6pm - Helen
3x
- 400M run
- 21 Kettlebell Swings
- 12 Pullups

7pm - Cindy
20 AMRAMP
-5 Pullups
-10 Pushups
-15 Airsquats

8pm - We had a choice
Linda
10-9-8-7-6-5-4-3-2-1
-Deadlift 1.5x bodyweight
-Benchpress bodyweight
-Clean .75x bodyweight

or

Fran
21-15-9
Thrusters - 95#
Pullups

Friday, March 23rd, 2012

Strength

Power Clean
3-3-3-3-3

WOD

3X
1 minute rounds
Wall Balls
Ring Pull Ups
Sit Ups
Double Unders
Push Press (95#/50#)

Thursday, March 22nd, 2012

Modified "300"

25  pull ups
25 Deadlifts/ RDL’s (135, 95)
25 Hspu
25 Box Jumps
25 wipers
50 KB/DB Snatch
25 wipers
25 Box Jumps
25 Plyo Push ups
25 Front Squats (135,95)
25 Pull ups

Wednesday, March 21st, 2012

Strength

Deadlift
5-5-5-5-5

WOD

3x
4 rounds of bottom to bottom tabata squats
200 M sprint

Tuesday, March 20th, 2012

Strength

Push Press
3-3-3-3-3

WOD

4x
400 M Run  or 500 M Row
Kettlebell Swing 24kg / 16kg
20 Toes to Bar

Monday, March 19th, 2012

Gotta love a workout with the name "Grindy"!

Strength

Back Squat
3-3-3-3-3

WOD
"Grindy"

3x
  - 10 Clean and Jerk - 135#, 95#
  - 5 rounds of Cindy
        - (5 pull ups, 10 push ups, 15 air squats)

Saturday, March 17th, 2012

"Lumberjack 20"

20 Deadlifts (275 lbs)
 Run 400m
20 KB swings (70 lbs)
Run 400m 20
Overhead Squats (115 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (115 lbs)
Run 400m

Bob Harper of The Biggest Loser is now doing and endorsing Crossfit. He is going to be incorporating it on the show.  We thought this movement was big, it is going to get bigger.

March 16th, 2012

TGIF!

Strength
Bench Press
3-3-3-3-3

WOD
"JT"
21-15-9
-HSPU
-Ring Dips
-Push Ups

"JT"

March 15, 2012

Today you have a choice!:

WOD A
3x
400m medicine ball run
25 medicine ball squats
30 second rest between rounds

WOD B
3x
100' walking lunges
50 air squats
25 back extensions

March 14th, 2012

Today's WOD:

20 Minute AMRAMP
5 Pushups
10 Toes to Bar
15 KB Swing - 24/16 kg
200 Meter Sprint

Post # of rounds to comments.

March 13th, 2012

Are you feeling lucky today?

Strength

Push Jerk

1-1-1-1-1-1
Working on one rep Max

WOD

Snake Eyes for time
10 of first movement then 1 of second, 9 of first movement then 2 of second. Continue until 1 of first movement and 10 of second movement.

- Burpee Box Jumps
- GHD Situps - sub 2 regular situps for each GHD if necessary

Post time to comments.

March 12th, 2012

It is never as easy as it looks!

Four 3 Minute Rounds

Rounds 1 and 3
12 Kettlebell Snatches Right
12 Kettlebell Snatches Left
Double Unders for remainder of 3 minutes

Rounds 2 and 4
12 Kettlebell Snatches Right
12 Kettlebell Snatches Left
Pull Ups for remainder of 3 minutes

Score is total of Double Unders and Pull Ups

Post scores to comments.