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Workouts'S ARCHIVE

  • 110414 Thursday

    By jerry

    110414 Thursday Back Squat x 5 (NO Chains) Compare to Feb 22nd Take 5 sets (once you add weight) to find your 5 rep max. If you know the number you are shooting for think about only hitting 3 reps on Set number 4 to save energy for the PR push. Alternate WOD: 400m Run, […]

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  • CrossFit Open WOD 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (90lbW, 120lbsM) 10 Muscle-ups *Open competitors there is no sub for Muscle-ups* Alternate WOD: (No 10 minute time limit) 60 Bar-facing burpees 30 Overhead squats 20 Dips and 20 Pullups

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  • 110412 Tuesday:

    By jerry

    110412 Tuesday: WOD 1) 15 Minutes to find a max in the 2 position clean: 1 from the hang, 1 from the floor. WOD2.) Death by power clean (95W, 135m) load should be around 60% of WOD1.) Alternate WOD: 50,40,30,20,10 KB High Pull, Slamball, Jumping Lunge

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  • 110411 Monday:

    By jerry

    110411 Monday: 15 Muscle-up, 30 Burpees, 30 GHD Situp, 15 Overhead Squat (95w, 135m), 30 Box jumps, 30 KB Swing, 15 Handstand pushup, 30 Pullups, 30 Wallball. Overhead Squat: HTFU: 95w, 135m, Infidel: 75w, 115m, Bulldog: 65w, 95m, Infantry: 55w, 75m Sub 30 pullups and 30 dips for 15 Muscle-ups Sub 30 hand release pushups […]

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  • 110409 Saturday: “Death by Pullups” Compare to 100810 Compare to 100505 With a continuosly running clock perform 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third… and so on, until you cannot perform the number of prescribed pull-ups for the given minute. Post minutes and pull-ups completed […]

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  • 110408 Hero Wod: “Coe” 10 Rounds: 10 Thruster (65lbW, 95lbM) 10 Ring Pushup

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  • 110407 Thursday

    By jerry

    110407 Thursday 10,9,8,7,6,5,4,3,2.1 reps with a 200 meter run between each  (yes that is TEN 200m runs) Burpees, KB Swing (Heavy), Box Jumps (High)

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  • 110405 Wednesday: WOD1.) (Optional) CrossFit Open 11.3 5 minute AMRAP 110W, 165M Sq Clean 110W, 165M JERK Wod2.) 10 Pullups, 10 Ring Dips, 10 Med Ball Squat Clean into a wallball (sub DB sq clean thrusters at 15lb Women, 20lb men). 5 Rounds if you hit WOD1.) 7 rounds if this is your stand alone wod.

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  • 110405 Tuesday: Deadlift x 3 reps Take 6 sets to establish a 3 rep max If you hit Open wod 11.2 on Fri or Sat and your back isn’t right from too many high rep deadlifts consider the alternate wod or working up to a heavy (80% effort) but not max lift. Alternate WOD: “Michael” […]

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  • 110404 Monday

    By jerry

    Snoop-a-loop has been at CFOT for 4 Years on Monday!! 110404 Monday Wod1). Tabata Row, track calories and record lowest interval over all 8. Rest 2 minutes then… 3min AMRAP Overhead Squat (95w, 135m). Record total reps in OHS. (Sub Front Squats) Final score of wod1.) is lowest interval  rowed (in calories) times (x) total […]

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