CrossFit – Huntington Beach
February 8, 2010 – Monday
WOD:”Stephen”
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
COOLDOWN/STRETCH
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February 7, 2010 – Sunday
WOD:
Make up and focused skill day
COOLDOWN/STRETCH
February 5, 2010 – Friday
WOD:
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
The SDHP is a “pull” that is really a “push.” Can you elaborate?
COOLDOWN/STRETCH
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February 4, 2010 – Thursday
WOD:
Make up and focused skill day
COOLDOWN/STRETCH
February 3, 2010 – Wednesday
WOD: “Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
COOLDOWN/STRETCH
February 2, 2010 – Tuesday
WOD:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
COOLDOWN/STRETCH
February 1, 2010 – Monday
WOD:
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
COOLDOWN/STRETCH
January 31, 2010 – Sunday
WOD:
Make up and focused skill day
COOLDOWN/STRETCH
January 30, 2010 – Saturday
TEAM WOD: teams of 4 or more
For time: 10 reps, 200m, 9 reps, 200m, 8 reps, 200m, 7 reps, 200m, 6 reps, 200, 5 reps, 200m, 4 reps, 200, 3 reps, 200m, 2 reps, 200m, 1 rep, 200m run, with reps of pull-ups, push-ups, squats, sit-ups, and burpees in each round
COOLDOWN/STRETCH
January 29, 2010 – Friday
WOD:
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
COOLDOWN/STRETCH
January 28, 2010 – Thursday
WOD:
Back Squat 1-1-1-1-1-1-1 reps
COOLDOWN/STRETCH
January 27, 2010 – Wednesday
WOD:
Make up and focused skill day
COOLDOWN/STRETCH
January 26, 2010 – Tuesday
WOD:
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
COOLDOWN/STRETCH
January 25, 2010 – Monday
WOD:
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
COOLDOWN/STRETCH
January 24, 2010 – Sunday
WOD:
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
COOLDOWN/STRETCH
January 23, 2010 – Saturday
WOD:
Make up and focused skill day
COOLDOWN/STRETCH
January 22, 2010 – Friday
WOD:
50 Double-unders
50 Back extensions
COOLDOWN/STRETCH
January 21, 2010 – Thursday
WOD:
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
COOLDOWN/STRETCH
January 20, 2010 – Wednesday
WOD: “GI Jane”
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
COOLDOWN/STRETCH
January 19, 2010 – Tuesday
WOD:
AMRAP
5 Pullups
10 Burpees
200m Sprint
COOLDOWN/STRETCH
January 18, 2010 – Monday
WOD: “Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
COOLDOWN/STRETCH
January 17, 2010 – Sunday
WOD:
Make up and focused skill day
COOLDOWN/STRETCH
January 16, 2010 – Saturday
WOD: With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
COOLDOWN/STRETCH
January 15, 2010 – Friday
WOD:
Make up and focused skill day
COOLDOWN/STRETCH
January 14, 2010 – Thursday
WOD:
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands.
COOLDOWN/STRETCH
January 13, 2010 – Wednesday
WOD: “Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
COOLDOWN/STRETCH
January 12, 2010 – Tuesday
WOD:
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
COOLDOWN/STRETCH
January 11, 2010 – Monday
WOD:
Push Jerk 1-1-1-1-1-1-1 reps
or
6rounds of:
6 L arm KBS 16kg scale as needed
6 R arm KBS
6 box jumps
COOLDOWN/STRETCH
January 10, 2010 – Sunday
WOD:
Push Jerk 1-1-1-1-1-1-1 reps
COOLDOWN/STRETCH
January 9, 2010 – Saturday
WOD:”Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
COOLDOWN/STRETCH
January 8, 2010 – Friday
WOD:
Power clean 1-1-1-1-1-1-1 reps
COOLDOWN/STRETCH
January 7, 2010 – Thursday
WOD:
Make up WOD or
5x
21 bench press 135lb
Sprint 400m
COOLDOWN/STRETCH
January 6, 2010 – Wednesday
WOD:
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
COOLDOWN/STRETCH
January 5, 2010 – Tuesday
WOD:
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
COOLDOWN/STRETCH
January 4, 2010 – Monday
WOD:
Three rounds for time of:
12 Muscle-ups
75 Squats
COOLDOWN/STRETCH
January 3, 2010 – Sunday
WOD:
Make-Up WOD
See Whiteboard
COOLDOWN/STRETCH
January 2, 2010 – Saturday
WOD:”Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
COOLDOWN/STRETCH
January 1, 2010 – Friday – New Years Day
WOD:”Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
COOLDOWN/STRETCH