WOD 11.30.12

From The Outlaw Way 121130

Every even minute for 10 minutes:

3 Clean and jerks (full squat) @ 80%

Every odd minute for 10 minutes:

15 Burpees

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

Post load and total time to comments.

WOD 11.29.12

STRENGTH:

EMOM for 7 minutes:

1 Power snatch + 2 Overhead squats @ 75% of 1RM snatch

CONDITIONING:

5 rounds for total working time:

10 DB renegade rows, 45/30
10 Thrusters, 115/80
-rest 1:00 between rounds.

Post loads and time to comments.

WOD 11.28.12

SKILL/STRENGTH:

1a) Rope climbs: 3 x 3
1b) Toes to bar: 3 x 15
1c) Ring dips: 3 x 10

CONDITIONING:

From CrossFit Grandview

21-15-9:

Burpees
Pull-ups
Box jumps, 24/20"

Post time to comments.

WOD 11.27.12

STRENGTH:

EMOM for 5 minutes:

1 Power clean + 1 Hang squat clean + 1 Push jerk @ 75%

CONDITIONING:

10 minute AMRAP:

5 Strict pull-ups
10 Front squats, 135/95
25 Double-unders

Post weight used for the STRENGTH and rounds/reps for the CONDITIONING to comments.

WOD 11.26.12

Hope every had a good Thanksgiving! Now it's time to get back to work with a little Post Turkey Tabata!!!

8 rounds of each movement (20 seconds of work, 10 seconds of rest)

Pull-ups
KBS, 24/16kg
Sit-ups
Goblet squats

Post lowest score for each movement to comments.

WOD 11.23.12

Hope every had a great Thanksgiving! Lets burn off all that turkey!!!

From The Outlaw Way 121121

Run: 4 x 800m-rest 1:1-25 burpee penalty for every set that deviates +/- 5 seconds from the fastest set.

*all work should be at approximately 90-95% RPE. That means, no sandbanging!

Post times to comments.

WOD 11.19.12

SKILL:

1a) 3 x 30 second Hanging L-sit
1b) 3 x 30 second ME hip extensions
-rest 1 minute

CONDITIONING:

For time:

60 Thrusters @ 60% of your 1RM squat clean
*7 toes to bar every time the bar leaves the front rack position. Once you put the bar down, complete the toes to bar and get back to work on the thrusters.

Post total number of hip extensions, load for the thrusters, time and number of toes to bar.

WOD 11.15.12

STRENGTH:

EMOM for 5 minutes:

1 Power clean + 2 Push jerks @ 75% of 1RM clean

CONDITIONING:

4 rounds:

5 Back squats, 185/115
10 DB Push presses, 50# (each hand)
150' Sled pull shuttle, 165/125 (75')

Post load and time to comments.

WOD 11.14.12

SKILL:

1a) Rope climbs: 3 x 3
1b) Pistols: 3 x 10 (alternating)
1c) GHD sit-ups: 3 x 12

CONDITIONING:

3 rounds for time:

10 Deadlifts, 315/185
50 Double-unders

*if the RX'd weight is too heavy, use 80% of your 1RM.

Post time to comments.

WOD 11.13.12

STRENGTH:

EMOM for 6 minutes:

3 Cleans (full squat) @ 80%

CONDITIONING:

"Half Cindy with a Twist"

10 minute AMRAP:

Buy-in: 50 KBS, 24/16kg

5 Pull-ups
10 Push-ups
15 Goblet squats (DEMO)

Post loads and rounds/reps to comments.

WOD 11.12.12

"Tumilson"

8 rounds for time:

Run 200m
11 Dumbbell burpee deadlifts, 60#

Post time to comments.

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

WOD 11.9.12

From The Outlaw Way 121109

4 rounds:

2 minutes ME row for calories
-rest 1 minute
1 minute ME wall walks
-rest 1 minute

Post total calories and total wall walks to comments.

WOD 11.8.12

STRENGTH:

EMOM for 7 minutes:

3 Front squats @ 85%

CONDITIONING:

5 minute AMRAP:

10 Burpees
1 Squat snatch + 1 Hang power snatch + 1 Overhead squat @ 60%

-Rest 2:00

EMOM for 5 minutes:

1 Squat clean + 1 hang power clean + 1 Push jerk @ 65%

Posts loads and rounds/reps to comments.

WOD 11.7.12

"Donna"
Partner WOD

For time:

60 Farmers carry walking lunges, 40/20 DB
50 Alternating burpees on the plate, 45#
40 Alternating med. ball sit-ups, 20/15
30 Thrusters, 95/65
20 SDHP, 75/55
100m run

*all reps are to be split evenly. They can be partitioned any way you want. For the thrusters, once the bar is picked up, it must remain in the front rack position while your partner does their reps. For the SDHP, the bar can not be put down. It can rest in the hang position while your partner does their reps. Only one person can work during the thrusters and SDHP. The run is to be completed as a team. Time stops when both partners finish the run.

Post time to comments.

WOD 11.6.12

STRENGTH:

EMOM for 5 minutes:

2 Power snatch @ 80%

CONDITIONING:

4 rounds:

25 Burpees
Overhead squat, 115#/85#

*each round is 90 seconds. Perform 25 burpees and with the remaining time, AMRAP overhead squat.

-rest 90 between each round.

Post load and total overhead squats to comments.

WOD 11.5.12 We're Back!!!

Image from nydailynews.com

We are finally back! We hope everyone has recovered from Hurricane Sandy. X Four Three was without power from last Monday night until last Thursday afternoon. Just to let everyone know, Teresa and I still got our WOD on in the gym just before the sun set. Anyway, hope everyone is ready to get back to their training!!!


From The Outlaw Way 121105

3 rounds:

50' Burpee broad jump
20 KBS, 32/24kg
15 Chest to bar pull-ups
10 Thrusters, 135/95

Post time to comments.