WOD 10.26.12

From CrossFit Omaha 120928

For time:

1600m run
50 Power snatches, 75/55
1600m run

Post time to comments.

WOD 10.25.12

STRENGTH:

Push jerk:

5 @ 65%
5 @ 75%
5+ @ 85%

*% based off of 90% of 1RM.

MET-CON:

15-12-9 reps for time:

Power clean and jerk, 135/95
Pull-ups
Box jumps, 24/20

Post loads and time to comments.

WOD 10.24.12

SKILLS/STRENGTH/CONDITIONING:

1a) Double-under: 3 x ME (ME in 1 minute)

1b) Handstand push-ups: 3 x 8

1c) Sled pull sprints: 3 sets


MET-CON:

2 rounds for time:

50 SDHP, 24k/16kg KB
15 Overhead squat, 95/65
50 SDHP, 24/16kg KB
15 Toes to bar

Post total double-unders and time to comments.

WOD 10.23.12

STRENGTH:

Clean

5 @ 65%
5 @ 75%
5+ @ 85%


MET-CON:

Partner WOD for time:

100 Virtual shovels, 45# over 2' barrier
80 Sit-ups
60 Pull-ups
40 Overhead DB walking lunges, 50#
200m sprint

*reps can be broken up anyway anyhow, but reps must be split evenly between teammates. The reps for each movement must be fully completed before moving on to the next movement.


Post loads and time to comments.

WOD 10.22.12

SKILLS/STRENGTH:

Ring dips:
3 x 12

GH Raises:
3 x 10


MET-CON:

6 rounds for time:

20 Push-ups
20 Squats
50m Sprint, 6 x 15m shuttles

Post time to comments.

WOD 10.19.12

From The Outlaw Way

3 rounds for time:

10 KB snatches + Overhead lunge, (R arm, L leg), 24/16kg
10 KB snatches + Overhead lunge, (L arm, R leg), 24/16kg
20 Lateral burpee over the box jumps, 20"
30 Jumping squats, 45#

Post time to comments.

WOD 10.18.12 (Goat WOD 2)

Me during WOD 5 at the 2012 Beast of the East

SKILL:

Squat Clinic

MET-CON:

"Goat WOD 2"

6 minute AMRAP:

6 Power snatches, 115/85

12 Overhead squats, 115/85

-Rest 2 minutes

6 minute AMRAP:

6 Pull-ups

12 Double-unders

Post rounds/reps for each AMRAP to comments.

WOD 10.17.12

Women's final WOD at the 2012 Beast of the East

SKILLS/STRENGTH:

1a) Hip extensions: 3 x 15
1b) Rope climbs: 3 x 5

MET-CON:
From CrossFit Dewitt

"Rush Hour"
20 minute time cap

For time:

20 Thrusters, 95/65
20 SDHP, 95/65
20 Shoulder to overhead, 95/65
20 Overhead squats, 95/65
20 Front squat, 95/65

 *each athlete must do 4 burpees at the beginning of every minute before moving on to the barbell work. At the call of 3-2-1-GO, you must do 4 burpees. The athlete is allowed to move to the next barbell skill once they have completed all 20 reps. If the minute clock beeps during a rep, the athlete will complete their rep and then start their 4 burpees. On the 20th rep of the front squats, the WOD is done.

Post time to comments.

WOD 10.16.12 (Goat WOD 1)

Final Men's WOD at The Beast of the East

SKILLS/STRENGTH:

1a) Double-unders: 3 x 30
1b) Muscle-ups: 3 x 10
1c) GHD sit-ups: 3 x 15


 MET-CON :

 5 rounds for time:

25 Double-unders
15 Toes to bar
5 HSPU

 Post time to comments.

WOD 10.15.12

WOD 2 at The Beast of the East 2012

WOD 1 from the 2012 Beast of the East

Max Thrusters in 10 minutes, 135/95

EMOM perform 5 Burpees on the plate, 45#

*Your score is the total number of thrusters completed.

Post score to comments.

WOD 10.12.12

4 rounds for time:

800m run
-rest 90 seconds

*these should be all out efforts. During the rests, do not sit down. Stay on your feet, keep moving, and try to get your breathing under control and ready for the next round.

Post time for each run to comments.

WOD 10.11.12

Just a reminder for everyone! There will not be a class on Thursday 10/11/12. I'll be up in CT competing at The Beast of the East!!! Don't worry though. I wouldn't leave everyone hanging without a WOD to do!

For time:

10 Burpees
50 Push-ups (not HR push-ups, but chest to deck)
10 Burpees
75 Sit-ups
10 Burpees
100 Squats
10 Burpees

Post time to comments.

WOD 10.10.12

STRENGTH:

Shoulder press:

5 @ 75%
3 @ 85%
1+ @ 95%

*% based off 90% of 1RM.

MET-CON:

3 rounds:

50' Overhead walking lunges, 20/15 med ball
150m Med ball run, 20/15
25 Box jumps, 24/20

Post loads and time to comments.

WOD 10.9.12

STRENGTH:

Deadlift

5 @ 75%

3 @ 85%

1+ @ 95%

*% based off 90% of 1RM.


MET-CON:

12 minute AMRAP:

3 Hang power clean, 185/115
6 Squat clean, 185/115
9 Deadlift, 185/115

Post loads and rounds/reps to comments.

WOD 10.8.12

From Outlaw CrossFit
STRENGTH/CONDITIONING:

1 x 20 Back Squat @ 70% of 1RM

*Absolute max set. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit proper depth with every rep. Do not rack the bar until all reps are completed.

*15 overhead walking lunges with a 45# plate are assessed for everytime the bar is racked. They are to be completed immediately after the squats. Complete them as quickly as possible.

MET-CON:

3 rounds for total working time:

20 Push press, 95/65
20 HR push-ups
20 Pull-ups
-rest 2 minutes after each round.

Post back squat weight, walking lunge penalties, and time to comments.

No Class on 10.11.12

There will not be class on Thursday October 11. I will be competing in The Beast of the East in Durham, CT this coming weekend. We will do our best to keep everyone updated on the happenings at The Beast. It should a great weekend! For more info, check out The Beast of the East.

WOD 10.5.12

For time:

30 Muscle-ups

Post time to comments.

WOD 10.4.12

STRENGTH:

Push press:

5 @ 75%
3 @ 85%
1+ @ 95%

*% based off of 90% of your 1RM.

MET-CON:
From Jet City CrossFit

For time and fewest sets:

75 Overhead squats, 95/65

Post loads, time, and number of sets to comments.

WOD 10.3.12

SKILLS/STRENGTH:

1a) Ring dips:

3 x ME-rest 1 minute

1b) Rope climbs:

3 x 3-rest 1 minute

*If you can quickly and efficiently climb the rope, attempt the 3 ascents using only your arms. Try to progress to L-sit rope climbs.


MET-CON:
From The Outlaw Way 120924

Alternating Tabata:

Ring dips
Abmat sit-ups

*This is 16 alternating rounds of 20 seconds of work followed by 10 seconds of rest. For the Abmat sit-ups, the movement begins with the hands touching the floor overhead and finishes when both hands touch the feet after coming to an upright seated position.

Post total reps for each movement to comments.

WOD 10.2.12

STRENGTH:

Back Squat:

5 @ 75%
3 @ 85%
1+ @ 95%

*% based off of 90% of your 1RM.

MET-CON:
From The Outlaw Way 121001

5 rounds:

25 Jumping squats, 45# bar
20 KB Push press, 24/16kg, both arms
15 Pull-ups

Post loads and time to comments.

WOD 10.1.12

For time:

50 HR push-ups
400m run
50 Burpees
400m run
50 Hollow rocks
400m run
50 Squats
400m run

GWOD-Hollow Rocks Part 1

GWOD-Hollow Rocks Part 2

Post time to comments.