Browsing all posts in Named Workouts.

WOD Jul 10

“Filthy 50″
For time:
50 Box jump, 60cm/24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg/45 pounds
50 Back extensions/Supermans 1 second count
50 Wall ball shots, 20#/14# ball
50 Burpees
50 Double unders
Scale as required

Skills session at 10am is Squat Therapy, get in the gym if you need to work on [...]

WOD Jul 9

“Fran”
21-15-9
Thrusters 43/30kg
Pull Ups
Compare to Jan 26 and Apr 9

Handcare has cropped up recently so I thought we should repost these links from last year:
Looking after your hands:
Hand Care series of articles from CrossFit Virtuousity:
.
I’ve Got To Hand It To You (Part 1)
I’ve Got To Hand It To You (Part 2)
I’ve Got To Hand It To [...]

WOD Jul 8

“Grace”
30 Clean and Jerks 60/43kg

WOD Jul 7

“The Chief” – Max rounds in 3 minutes
3 x 60/43 kg Power Clean
6 x Push Ups
9 x Squat
Rest 1 minute – 5 Cycles

WOD Jul 6

“Annie”
50-40-30-20-10
Double Unders – sub 4 to 1 singles if required
Sit Ups

WOD Jul 1

“Nasty Girls”
3 Rounds For Time
50 Squats
7 Muscle Ups
10 Hang Power Cleans 60/43kg

WOD Jun 30

“Helen”
3 RFT
Run 400m
21 KBS(1.5/1)
12 Pull Ups
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Compare to May 4  or Feb 12

WOD Jun 26 Hopper Deck Day

Hopper Deck Day
Like last time on Apr 17 we will be selecting a workout from the “Hopper Deck” . Everyone has to agree to the workout, otherwise it is 10 Burpees then draw another card.
Stick around until 10am to work on your Olympic lifts.
Next week, Jul 3, we are having a cookout after the skills session, come [...]

WOD Jun 19

CF Football Total – in this order:
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above. 
*After warm-ups, 3 attempts are allowed.
*Combine all 4 lifts to create your CF Football Total
Then stick around for the Saturday Skill Session covering run technique and drills.

WOD 16 Jun

Clean 5 x 5
Then 6 minute AMRAP:
3 Muscle Ups
6 Thrusters 43/30
The gym leader board is coming along, but we need your numbers to make sure we get the order right. Post numbers for the following to comments:
CrossFit Total, Back Squat, Front Squat, Overhead Squat, Press, Bench Press, Deadlift, Clean and Jerk, Snatch, Row 500m, Max Box [...]