WOD

By webadmin

Sunday 4/21/13

Rest Day

Saturday 4/20/13

Partner WOD @ CrossFit Sanford
The box is closed

Friday 4/19/13

Open Gym
Work on your deficiencies

Thursday 4/18/13

Endurance Week!
A1. Progression ladder
       15 min time cap
       1 Deadlift (225,195)
       50M sprint
       2 Deadlift
       2 x 50M sprints
       3 Deadlifts
       3 x 50M sprints
       ……..
       …….. 

Wednesday 4/17/13

Endurance Week!
A1. 5×5 400m run sprints
1 min rest between sets
10 Burpee penalty for greater or lesser deviasion
A2. 200m Lunge
 
Tuesday 4/16/13
 
Endurance Week!
A1. Front Squat 1,1,1,1,1
Add weight through all sets and rest 30 sec between reps 
A2. Suicide runs x 7
       rest 2 min between sets

Monday 4/15/13

Endurance Week!
A1. 30 min run 

Sunday 4/14/13

Rest Day

Saturday 4/13/13

Closed

Friday 4/12/13

A1. Clean and Jerk
      5 x 5 @ 70%
      3 x 3 @ 75%
A2. 6 Min Ladder
      3 Slam Balls (15/20)
      3 Power Cleans (95/135)
      6 Slam Balls
      6 Power Cleans
      ………
      ………

Thursday 4/11/13

21-15-9
Deadlift (195/245)
Atlas Stone Over the Shoulder (36/67)
Pullups

Wednesday 4/10/13

A1. Squat Snatch work up to a heavy double
A2. 10 Min Squat Snatch EMOM
B1. 3 Min AMRAP
      10 Pushups
      10 Situps
      Rest 2 Min
      3 Min AMRAP
      10 Pistols (alternating)
      5 HSPU
      Rest 2 Min
      3 Min AMRAP
      10 Pullups
      12 Wallballs (14/20)
      Rest 2 Min
      3 Min AMRAP
      12 KB Snatch (1/1.5)
      7 T2B

Tuesday 4/9/13

A1. For Time
      3 Squat Cleans (115/225)
      1500M Row
      6 Squat Cleans
      1000M Row
      9 Squat Cleans
      500M Row

Monday 4/8/13

A1. HBBS 3 x 5 @ 70%
              3 x 3 @ 75%
              2 x 1 @ 80%
              1 x 1 @ 90%
              2 x 2 @ 85%
A2. 3 Rounds for Time
      25 SDHP (65/95)
      15 Reverse Wallballs (14/20)
      100 meter sprint
      50 Air Squats
 

Thursday 3/7 – 4/6

2013 CrossFit Open Prep and Competition

Wednesday 3/6/13

“Karen”
150 Wallballs for time (14/20)

Tuesday 3/5/13

A1. 10 min work up to a heavy double HBBS
A2. 20 Min EMOM
     Odd = Strict HSPU (3 female/6 Male)
     Even = 6 KB Snatches each arm (1/1.5)

Monday 3/4/13

A1. 7 Rounds for time
      15 Box Jumps (20/24)
      15 Sumo Deadlift High Pull (65/95)
      15 Pullups
      15 Push Press (65/95)

Sunday 3/3/13

Rest and Mobility Day

Saturday 3/2/13

“313″
2 Mile Run
30 Hang Power Cleans (75/115)
30 Medball Thrusters (14/20)
30 Pistols
60 Double Unders
30 Overhead Lunges (25/45)
30 Pullups
30 Sledgehammers (left,center,right)
30 Atlas Stone Clean and Squat
39 Burpees
2 Rope Ascents
 
“No Retreat, No Surrender, That is Spartan Law”….King Leonidas

Friday 3/1/13

A1. 10RM Power Snatch Touch and Go
A2. Open Gym

Thursday 2/28/13

3 x 10 Min AMRAP w/4 min rest
6 Toes to Bar
3 Air Squats
6 Sumo Deadlift High Pull (65/95)
3 Air Squats
5 Kettlebell Snatches (1/1.5)
 
 

Wednesday 2/27/13

A1. 10 Min work up to a Triple Touch and Go Squat Snatch
A2. 30 Min EMOM
      Squat Snatch Double Touch and Go

Tuesday 2/26/13

5 Min AMRAP
5 C2B Pullups
10 Hand Release Pushups
 
2 min rest
 
5 Min AMRAP
3 Handstand Pushups
8 Situps
10 Air Squats
 
2 min rest
 
5 Min AMRAP
5 Ground to Overhead (65/95)
5 Knees to Elbow
5 Wall Ball (14/20)
3 Kettlebell Swings (1/1.5)

Monday 2/25/13

A1. 10 Min to get to a heavy Squat Clean (not a 1RM)
A2. 7 Rounds for time
     30 Double Unders
     15 Deadlift (150/175)
     10 Box Jump (24/30)

Friday 2/22/13

2012 CrossFit Games Open WOD 12.5
7 Min Couplet Ladder
 3 x Thruster (65/100)
3 x C2B Pullups
6 x Thruster
6 x C2B Pullups
9 x Thruster
9 x C2B Pullups
12…
12…

Thursday 2/21/13

Buddy WOD
15 min AMRAP
5 “monkey on your back” Squats
10 Junk Yard Dogs
10 Over the bar Med ball toss (14/20)
100 meter buddy carry

Wednesday 2/20/13

2012 CrossFit Open WOD 12.4
12 Minute AMRAP
150 Wallballs (14/20)
90 Double Unders
30 Muscle Ups

Tuesday 2/19/13

A1. 5×5 SDHP
A2. 20 minute slow run

Monday 2/18/13

2012 CrossFit Open WOD 12.3
18 Min AMRAP
15 Box Jumps (20/24)
12 Push Press (75/115)
9 Toes to Bar

Sunday 2/17/13

Rest Day

Saturday 2/16/13

Rest Day

Friday 2/15/13

A1. Front Squat wave sets (3,2,1,3,2,1,3,2,1)
     Work up to 85% and increase 5 lbs per set of reps
A2. Open Gym

Thursday 2/14/13

30 min Chipper
Buy in: 25 HBBS (45/65)
100 Hand release push ups
100 Jumping jacks
90 Situps
90 Air squats
80 Wall balls (14/20)
80 Push Press (45/65)
70 Jumping Lunges
70 Power cleans (45/65)
60 Kettle bell swings (1/1.5)
60 Overhead squats (45/65)
50 Strict press (45/65)
50 Good mornings (45/65)

Wednesday 2/13/13

2012 CrossFit Open WOD 12.2
10 Minute Snatch Ladder
30 reps @ 45/75
30 reps @ 75/135
30 reps @ 100/165
As many reps as possible at 120/210

Tuesday 2/12/13

A1. 15 Minute Row for Meters
Rest 5 min
A2. 10 Minute AMRAP of Double Unders

Monday 2/11/13

2012 CrossFit Open WOD 12.1
7 Minutes AMRAP of Burpees

Sunday 2/10/13

Rest Day

Saturday 2/9/13

“Lucky Number 7″
Buy in: 700M Row
7 Rounds of:
7 Burpees
7 Kettlebell Swings (1/1.5)
7 Box Jumps (24/30)
Cash Out: 700M Row

Friday 2/8/13

A1. HBBS 3-3-3-3-3
     Increase weight by 5lbs per set with 1 min rest in between
A2. Open Gym

Thursday 2/7/13

A1. Hang Squat Snatch 3-3-3-3-3
A2. 20 minute EMOM
      Even – 5 Overhead Squats (65/95)
      Odd – 3 Muscle Ups or 12 Ring Dips

Wednesday 2/6/13

A1. Split Jerk 3-3-3-3-3
       Increase weight by 5lbs per set with 1 min rest in between
A2. 12 Min AMRAP
      10 G2O (95/135)
      15 Air Squats
      10Slam Balls (14/20)
       8 T2B 

Tuesday 2/5/13

A1. Hang Power Clean 3-3-3-3-3
      Increase weight by 5lbs per set with 1 min rest in between
A2. 5 Min AMRAP L-Sits
      1 min rest
A3. 5 Min AMRAP HSPU
      1 min rest
A4. 5 Min AMRAP Squat Cleans (95/135)

Monday 2/4/13

A1. Press 3-3-3-3-3
        5lb increase per round with 1 min rest in between
A2. For Time:
      21-15-9-15-21
      Deadlift (165/205)
      Kettlebell Swings (1/1.5)
      Goblet Squats (1/1.5)

Sunday 2/3/13

Rest Day

Saturday 2/2/13

4 Person Team WOD
Courtesy of Coach Armand
 
Barbell cannot touch the ground at any point
200 Burpees
100 Push Press (45/75)
100M 2 Partner Fireman Carry
3 minutes rest then individual event
50 Burpees
800M run
100 Slam Ball Drops
800M run
 

Friday 2/1/13

A1. 10 min AMRAP “Reverse Wallballs”

Thursday 1/31/13

“Tabata This”
 
8 rounds of each event for total reps
20 sec on / 10 sec off 
Air Squats
Row for meters
Pull Ups
Push Ups
 

Wednesday 1/30/13

7 Rounds For Time:
6 Pistols (alternating)
8 Clean & Jerk (95/135)
10 Pullups
8 Jumping Lunges (alternating)
6 Knee to Elbow
 

Tuesday 1/29/13

A1. 10 Min work up to a heavy Squat Snatch (not 1RM)
A2. 20 Min EMOM of:
      Even: 2 x Squat Snatch @ 75-80% of previous weight
      Odd: 10 x Kettlebell swings (1/1.5)

Monday 1/28/13

For Time:
50 Burpees
5 Push Press (65/95)
40 Burpees
5 Push Press (65/95)
30 Burpees
5 Push Press (65/95)
20 Burpees
5 Push Press (65/95)
10 Burpees
 

UNLOAD WEEK

Sunday 1/27/13

Closed

Saturday 1/26/13

Closed for War of the WODs 2013

Friday 1/25/13

Closed due to inclement weather

Thursday 1/24/13

A1. 10 min work up to a 1RM Strict Press
A2. 3 Rounds for time:
      10 Split Jerk (75/95)
      60 Jumping Jacks
      50 Double Unders
      15 Box Jumps (24/30)
A3. Mobility, Mobility, Mobility

Wednesday 1/23/13

A1. 10 min warm up to 1RM Front Squat
A2. 10 min warm up to 1RM Snatch
A3. 10 x 100m sprints (20 sec rest in between)

Tuesday 1/22/13

“Elizabeth”
21-15-9
Power Cleans (95/135)
Ring Dips

Monday 1/21/13

A1. 3 x 10 High Bar Back Squat @ 75 – 80%
A2. 3 x 10 Clean and Jerk @ 75-80%
A3. Mobility, Mobility, Mobility………….

Sunday 1/20/13

Rest Day

Saturday 1/19/13

“Grace” Sandwich
1 Mile Run
30 Clean & Jerks
1 Mile Run

Friday 1/18/13

A1. 10RM Jerk
A2. For Time
     100 Slam Balls (14/20)
     100 Double Unders
     100 Situps
     100 Push Ups
        

Thursday 1/17/13

A1. 10 Min Rope climb skill work
A2. 20 Min AMRAP
      15 Overhead plate lunges each leg (25/45)
      10 Over the box Burpee Box Jumps (20/24)

Wednesday 1/16/13

A1. 3 x 10 Front Squat increase load each set (2 min rest between rounds)
A2. 5 min AMRAP
      8 Push Ups
      8 Box Jumps (20/24)
      1 min rest
      5 Min AMRAP
      5 OHS (65/95)
      10 Situps
      1 min rest
      5 min AMRAP
      5 Situp to Handstand hold
       8 Burpees 

Tuesday 1/15/13

30 Min EMOM
Even: 3 x Clean and Jerk (115/135)
Odd: 5 x Chest to Bar Pullups

Monday 1/14/13

A1. “DIANE”
        21-15-9
        Deadlift (155/225)
        HSPU
 
Then…..
 
A2. 4 x 400 meter sprints (3 min rest between sprints)
 

Sunday 1/13/13

Rest Day. The box is closed

Saturday 1/12/13

Partner WOD
Courtesy of Coach Anne
30 min AMRAP
Partner 1: 250m Row
Partner 2: 50M Overhead walk  and 50M backward lunge(with bar on your back) back (45,65) then switch
Partner 1: 20 Tire jumps in & out
Partner 2: 20 Atlas stone clean over the shoulder then switch
Partner 1: 50m Farmers carry (1.5, 2pd)
Partner 2: Sledge hammer swings then switch

Friday 1/11/13

A1. For Time
20 WB (14/20)
20 DU
20 WB
20 DU
20 WB
20 DU
20 WB
20 DU
20 WB
20 DU

Thursday 1/10/13

A1. 120 seconds of cumulative L-sit holds
B1. 12 Min AMRAP
        6 V-ups
        10 Air Squats
        15 Situps

Wednesday 1/9/13

20 min EMOM
Even: 5 HSPU
Odd: 3 Barbell Man Makers (75/95)

Tuesday 1/8/13

“Handsome Jay”
10 Hand Stand Push Ups
20 Knees To Elbow
30 Burpees
40 Box Jumps (24/30)
50 Ring Dips
60 Pull Ups
70 Push Ups
80 Situps
90 Air Squats
100 Double Unders

Monday 1/7/13

2000 Meter Row For Time

Sunday 1/6/13

Rest Day

Saturday 1/5/13

Happy Birthday Coach Amber!!!
Coach Amber B-Day
 
WOD Courtesy of Coach Armand
For Total Time:
Part 1: Partner WOD
21-15-9
Deadlift (365/265)
Burpee Box Jumps (30/24)
 
Then with No Rest
 
PART 2: Individual WOD
800 M Run
50 Jumping Lunges
15 Pullups
30 Wallballs (20/14)
30 Chest Slap Push Ups
100 M sprint
30 Chest Slap Push Ups
30 Wallballs (20/14)
15 Pullups
50 Jumping Lunges
800 M Run

Friday 1/4/13

A1. Open Gym
A2. Optional Strength   
        10 Min work up to a heavy triple Power Clean
A3. Triple Power Clean EMOM x 20 min

Thursday 1/3/13

Partner Row Tabata WOD
For Time:
5000 Meter Combined Partner Row
1 min Row / 1 min front rack hold (95/135)

Wednesday 1/2/13

A1. Squat Snatch work up to a heavy double
A2. Squat Snatch EMOM x 10
B1. 3 Min AMRAP
     10 Pushups
     10 Situps
     Rest 2 Min
     3 Min AMRAP
     10 Pistols (alternating)
     5 HSPU
     Rest 2 Min
     3 Min AMRAP
     10 Pullups
     12 Wallballs (14/20)
     Rest 2 Min
     3 Min AMRAP
     12 Kettlebell Snatch (1/1.5)
     7 T2B 

Tuesday 1/1/13

The box is closed
REHYDRATE!!!!!!!!!!!

Monday 12/31/12

New Year’s Eve WOD
 
Buy In: 2012 M Row
40 Pullups (% of 18-25 yr olds who say they have woke up on Jan 1st with an unidentified party injury)
400 M Run
90 Double Unders (% of people who spend New Years Eve with friends and family)
400 M Run
12 OH Lunge (65/95) (Feet in diameter of Time Square Ball)
400 M Run
25 T2B (% of 18-25 yr olds who say they have got into a fight on New Years Eve)
400 M Run
40 Med Ball Cleans (% of 18-25 yr olds who say they have passed out before midnight)
400 M Run
13 Burpees
 
Run total + Burpees = 2013

Sunday 12/30/12

Closed

Saturday 12/29/12

Happy Birthday Audrey!

Audrey Birthday Partner WOD
35 Burpees (same time)
35 Clean & Jerks while partner holds plank (50% of heaviest partner body weight)
35 HSPU 
35 Deadlifts (heaviest partner body weight)

Friday 12/28/12

Open Gym

Thursday 12/27/12

20 Min AMRAP
100M Sprint
10 Slam Balls (15/20)
10 Front Rack Lunges (75/95)
10 Vertical Frog Jumps
1 Minute Handstand Hold

Wednesday 12/26/12

Santa’s Naughty Workshop
30 Deadlifts (185/225)
30 Toes to Bar
30 SDHP (1/1.5)
30 Double Unders
30 Situps
30 Clean and Jerks (95/135)

Tuesday 12/25/12

Merry Christmas!
Closed

Monday 12/24/12

“Victoria” Hero WOD
Host by CrossFit Sanford
 
5 Rounds for Time
10 Thrusters (65/95)
14 Box Jumps (20/24)
12 SDHP (65/95)
12 Burpees
27 Kettlebell Swings (1/1.5)

Sunday 12/23/12

Closed

Saturday 12/22/12

12 Pains of Christmas
Courtesy of BK
 
1 Overhead Squat (65/95)
2 Kettlebell Snatches each arm (1/1.5)
3 Front Squats (65/95)
4 Kettlebell Swings (1/1.5)
5 Thrusters (65/95)
6 Pullups
7 Wallballs (14/20)
8 Push Press (65/95)
9 Squat Cleans (65/95)
10 Pushups
11 Box Jumps (20/24)
12 Burpees
 
NOTE: execute as follows
1
2,1
3,2,1
4,3,2,1
repeat until complete with all 12 rounds

Friday 12/21/12

The world is not going to end so get in the box and “PUNISH YOUIR WEAKNESS”!
 
A1. Open Gym

Thursday 12/20/12

A1. Row Sprints
      Work equals Rest
      100 Meters
      250 Meters
      500 Meters
      750 Meters
      1000 Meters

Wednesday 12/19/12

A1. 8 x L Sits (20 sec on/30 sec off)
A2. 5 x Elbow Plank holds (20 sec on/30 sec off)
A3. Partner WOD for time
      24 Situps with Med Ball throws (14/20)
      10 Burpees
      18 Situps with Med Ball throws
      9 Burpees
      12 Situps with Med Ball throws
      8 Burpees
      6 Situps with Med Ball throws
      7 Burpees

Tuesday 12/18/12

A1. 5 Rope Climbs
      Rest 3 minutes
B1. 20 Minute Partner AMRAP
      10 Junk Yard Dog
      15 Jumping Jacks
      30 Second Handstand Hold
      100 Meter Sprint

Monday 12/17/12

A1. 10 Minutes to work up to a heavy Squat Clean
A2. 1 Rep EMOM @ 90% for 8 minutes
B1. 10,9,8,7…..3,2,1
       SDHP (95/115)
       Pull Ups
       Broad Jumps
       Ring Dips
       Situps
       HSPU

Sunday 12/16/12

Rest Day

Saturday 12/15/12

“PLAIN OLD FUN”
Courtesy of Coach Amber
 
For Time:
40 Sledge Hammers
10 Tire Flips
50 Meter Forward Tire Pull Sprint
50 Meter Reverse Tire Pull Sprint
10 Atlas Stone Clean & Press
5 Sandbag Toss
10 Medball Shots (14/20)
20 Weighted Situps (45)
50 Meter Forward Tire Pull Sprint
50 Meter Reverse Tire Pull Sprint
40 Sledge Hammers
 

Friday 12/14/12

A1. Open Gym
A2. Optional Strength
      1RM Deadlift

Thursday 12/13/12

“JACKIE”
1000 Meter Row
50 Thrusters (45#)
30 Pullups

Wednesday 12/12/12

A1. 5 x 5 Snatch Pulls from the Floor (1 min rest between rounds)
A2. 20 Min EMOM
     Odd minutes = 3 Power Cleans 
     Even minutes = 4 Box Jumps (24/30)

Tuesday 12/11/12

A1. 3 x 5 minute AMRAP (95%effort)
     10 Push Ups
     10 Sit Ups
     Rest 2 minutes
     5 Overhead Squats (65/95)
     6 Burpees
     Rest 2 minutes
     5 Box Jumps (24/30)
     5 Push Press (65/95)

Monday 12/10/12

A1. 5 x 5 Clean Pulls
A2. Death by Power Cleans (75/115)
      1 x PC the first minute
      2 x PC the second minute
      Repeat until you can’t finish all reps within the minute

Sunday 12/9/12

Full Rest Day

Saturday 12/8/12

Partner WOD
21-15-9
Power Clean (95/135)
HSPU
Burpee Pullups
Side to Side Planks
400m run after each round

Friday 12/7/12

Happy 40th Birthday Big Brother (Rob K)
Mobility WOD!!!!!
1. Skin the Cat
2. PVC Roller Work
3. Band Stretching
 

Thursday 12/6/12

For Distance
Row 15 minutes 

Wednesday 12/5/12

30 Second Blowout w/ no rest in between
Max reps of:
Burpees
Rope Climb
Box Jumps
Pull Ups
rest 2 minutes
Repeat 1x

Tuesday 12/4/12

For Time: 
1 Slam Ball (14/20)
10 Double Unders
2 Slam Balls
20 Double Unders
3 Slam Balls
30 Double Unders
4 Slam Balls
40 Double Unders
5 Slam Balls
50 Double Unders
6 Slam Balls
40 Double Unders
7 Slam Balls
30 Double Unders
8 Slam Balls
20 Double Unders
9 Slam Balls
10 Double Unders
 

Monday 12/3/12

Partner WOD
5 Rounds for Time
40 Over the bar Wallball

Sunday 12/2/12

Rest Day
Happy Birthday Cortney

Saturday 12/1/12

Cortney’s Birthday WOD
Courtesy of BK
Buy In: 12 Kettle Bell Swings (1/1.5/*2pd)
Then 25 reps of each below
C – Cleans (65/95)
      2 Handstand Pushups
O – Overhead Squats (65/95)
      2 Handstand Pushups
R – Reverse Wallballs (14/20)
      2 Handstand Pushups
T – Turkish Get Ups (1/1.5/*2pd)
      2 Handstand Pushups
N – Nee’s to Elbow
      2 Handstand Pushups
E – Everybody Loves Burpees
      2 Handstand Pushups
Y – Y not do Pullups
 
Cash Out: 1 Mile Run
 

Friday 11/30/12

Test Week!!!!!!
1RM Clean and Jerk
1RM Overhead Squat

Thursday 11/29/12

Test Week!!!!!!
1RM Deadlift
2000M Row for Time

Wednesday 11/28/12

Test Week!!!!!!
1RM Squat Clean
1 RM Back Squat

Tuesday 11/27/12

Test Week!!!!!!
1RM Strict Press
1RM Jerk

Monday 11/26/12

Test Week!!!!!!
1RM Squat Snatch
1RM Front Squat

Sunday 11/25/12

Rest Day
The box is closed.

Saturday 11/24/12

2 Rounds for time:
400M Run
20 x Wallballs (14/20)
1 Rope Climb
400M Run
4 x Plate Push
100M Farmers Carry (2 x 25/2 x 45)

Friday 11/23/12

“HUNGER GAMES” Partner WOD
 Courtesy of Coach Sam
1. 1 RM Power Clean (2 min)
    2 Min AMRAP Max Double Unders
2. 9 Min AMRAP
    Row for Distance/Burpees
3. 21-15-9
    Box Jumps (20/24/30*)
    SDHP (1/1.5/2*)
    Situps
    

Thursday 11/22/12

HAPPY THANKSGIVING!

The Box is Closed

Wednesday 11/21/12

A1. Push Press
      5 x 2 @ 65%
      3 x 2 @ 70%
      2 x 2 @ 80%
      1 x 1 @ 90%
A2. 1-10, 10-1
      Push Ups
      Ground to Overhead (75/115)
      Pull Ups
      Thrusters (75/115)

Tuesday 11/20/12

A1. 5 Rounds for Time
     10 Lateral Box Jumps (20/24)
     12 Situp to Handstand Holds
     6 Kettlebell Snatch (1/1.5pd) (per arm)
     8 Handstand Shoulder Touches (per side)
 

Monday 11/19/12

A1. Strict Press
      5×2 @ 65%
      3×2 @ 70%
      2×2 @ 80%
      1×1 @ 90%
A2. 15 Min AMRAP
      500M Row
      5 Deadlift (175/225)
      10 Jumping Lunges
      500M Row

Sunday 11/18/12

Full Rest Day

Saturday 11/17/12

“More is Less and Less is More”
Courtesy of Coach Kim
100 Kettle Bell Swings (1/1.5)
Run 400M with each break
50 Deadlifts (165/225)
Run 200M with each break
25 Thrusters (75/115)
Run 100M with each break

Friday 11/16/12

Happy Birthday Raul!
Buy in: 2 min Hand Stand hold
3 Rounds for Time:
11 Overhead Squats (75/95)
16 Max height Burpees
33 Over the Box (20″/24″)

Thursday 11/15/12

A1. 5 Min L hang (as little rest as possible)
B1. 12 min AMRAP
      6 weighted sit ups (14/20)
      6 goblet squats (1/1.5)
      5 Knee to Elbow
      5 Incline push ups (20″)

Wednesday 11/14/12

A1. 10 min hand stand walk or hand stand holds
A2. Front Squat
       2×5 @ 75%
       3×3 @ 80%
       2×1 @ 85%
A3. Death by Power Snatch  75/115
       1 the 1st min
       2 the 2nd
       3 the 3rd and so on till you can’t complete them all in a minute

Tuesday 11/13/12

A1. 20 min AMRAP
      100m Farmers carry (25/35)
      20 Jumping Lunges
      10 KB swings (1/1.5) 

Monday 11/12/12

A1. 10 Minute Muscle Up Progressions
A2. Men: 12-9-6 Muscle Ups/Box Jumps 24″
       Women: 9-6-3 Muscle Ups/Box Jumps 20″
A3. 1000 Meter row for time 

Sunday 11/11/12

Thank you Veterans for you Courage and Sacrifice
Full Rest Day

Saturday 11/10/12

“DUSKIN”
In Honor of CW2 Michael S. Duskin,  KIA on October 23, 2012 in Chak Valley, Wardak Province, Afghanistan
 3 Rounds 
11 Deadlifts (165/245) 
17 Clean and Jerk (75/115)
26 Pull Ups
42 Double Unders

Friday 11/9/12

Open Gym
CrossFit Gymnastics @ 6pm

Thursday 11/8/12

A1. Hollow Rocks
      8 x 20 Seconds on with 20 Seconds Rest
A2. 12 Minute AMRAP
      5 Pullups
      10 Burpees
      15 Air Squats

Wednesday 11/7/12

A1.  EMOM for 10 Minutes
       3 x Broad Jumps
A2.  Row Sprints EMOM 
       Start with 10M and increase by 10M per round until you can’t complete within the minute
       Rest 3 minutes
       Repeat (1x)

Tuesday 11/6/12

A1. Body Weight Work
      4 rounds
      30 sec each station with 2 minutes rest between rounds
      Push Ups
      Air Squats
      Jumping Lunges
      Sit Ups
A2. Mobility Work
 

Monday 11/5/12

A1. 3 x 10 HBBS @ 65-70%
B1. 3500M Row Slow and steady!

Sunday 11/4/12

Full rest day!

Saturday 11/3/12

1980 Second Chipper (33 minutes)
1981 – 19 OHS and 81 Bridge Thrusters
1982 – 19 Push Press and 82 High Knee Box Step Ups
1983 – 19 Power Snatch and 83 Back Step Lunges
1984 – 19 Power Cleans and 84 Jumping Jacks
1985 – 19 Front Rack Lunges and 85 Fire Hydrants
1986 – 19 Back Squats and 86 Box Dips
1987 – 19 SDHP and 87 In & Outs
1988 – 19 Deadlifts and 88 Charleston Windmills
1989 – 19 Floor Wipers and 89 Alternating Leg/Arm Plank Holds
 

Friday 11/2/12

Open Gym
Optional Strength:
A1. Squat Snatch Progressions
A2. Clean and Jerk
      5×5 @ 70%
      3×3 @ 75%

Thursday 11/1/12

21-15-9
Deadlift (195/245)
Atlas Ball over the shoulder
Pull Ups

HAPPY HALLOWEEN

It’s a corny video I know…….

A1. Squat Snatch, work up to a heavy double
A2. 2 x EMOM for 10 min 
B1. 3 min AMRAP 
     10 Push Ups
     10  Sit Ups
Rest 2 min
      3 min AMRAP
      10 Pistols
      5 HSPU
Rest 2 min
      3 min AMRAP
      10 Pull Ups
      12 Wallballs (14/20)
Rest 2 min
      3 min AMRAP
      12 Single arm kettlebell snatch (1/1.5)
      7 T2B

Tuesday 10/30/12

3 Squat Cleans (115/225)
1500M Row
6 Squat Cleans
1000M Row
9 Squat Cleans
500M Row

Monday 10/29/12

A1. High Bar Back Squat
      5×3 @70%
      3×3 @75%
      2×1 @ 80%
      1×1 @ 90%
      2×2 @ 85%
 
A2. 3 Rounds for time
      25 SDHP (65/95)
      15 Reverse Wallballs (14/20)
      200M Sprint
      50 Air Squats

Sunday 10/28/12

Full Rest Day

Saturday 10/27/12

“99 Problems and a Deadlift is 1″
 
99 Overhead lunges (15/25)
88 Kettlebell swings (1/1.5)
77 Situps
66 Box jumps (20/24)
55 Push ups
44 Sumo Deadlift High Pull (65/95)
33 Shoulder to overhead (65/95)
22 Pullups
11 Wallballs (14/20)
1 Deadlift (185/275)

Friday 10/26/12

Open Gym
6 PM CrossFit Gymnastics

Thursday 10/25/12

For Time:
400M Run
50 Wallballs (14/20)
50 Double Unders
50 Goblet Squats (1/1.5)
50 Burpee Box Jumps
50 Weighted Overhead Lunges (25/45)
50 Jumping Jacks
50 Jumping Squats
400M Run

Wednesday 10/24/12

A1. Overhead Squat
      Work up to a 3RM (Unbroken)
B1. 21-15-9
      Handstand Pushups
      Dead Lift (185/225)
      Kettlebell Swings (1/1.5)

Tuesday  10/23/12

5 Rounds for Time
15 Toes to Bar
10 Thrusters 65/95
15 Situps
10 Clean and Jerk 95/135
15 Knees to Elbow

Monday 10/22/12

“Karen”

Sunday 10/21/12

Rest Day (watch lots of football)

Saturday 10/20/12

Run 1 mile with sandbag or sledgehammer
100 slamballs
100 sledgehammers
50 stone ground to overhead
Run 1 mile with sandbag or sledgehammer

Friday 10/19/12

A1. Open Gym

Thursday 10/18/12

A1. 1RM Box Jump
A2. 3 x 100M Sprints
A3. 2 x 200M Sprints
A4. 2 x 400M Sprints
A5. 10 Min Triple Jump (1 every 30 sec)

Wednesday 10/17/12

20Min AMRAP
20 Doubleunders
15  Deadlift (165/195)
15 Slam Balls
10 Divebombers
10 Box Jumps (20/24)
 

Tuesday 10/16/12

A1. 4k Row @ 80%
A2. 6 x 400M Row Sprints
 

Monday 10/15/12

 A1. 2 Mile Time Trial 
A2. L Hangs 20 sec/10 sec x 12
A3. Hand Stand holds 1 min/30 sec x 6

Sunday 10/14/12

A1. Full Rest Day
A2. Optional CrossFit Yoga @ 1PM

Saturday 10/13/12

The Box is closed for “Barbells for Boobs”

Come Join us for GRACE (30 Clean and Jerks for time) at:

Phalanx Fitness
2835 LEE AVENUE
Sanford, NC 27332
919-776-7526

Friday 10/12/12

A1. Muscle Up Progressions
B1. Open Gym

Thursday 10/11/12

A1. 3 min AMRAP
      Row for Meters
      1 Min rest
      3 min AMRAP
      4 Power Cleans
      5 Burpees
      1 min rest
      3 min AMRAP
      3 HSPU
      4 Incline Push Ups (24″)
      1 min rest
      3 Min AMRAP
      4 Reverse Wallballs
      4 KB Snatch each arm (1/1.5)
      1 min rest
      3 min AMRAP
      Row for Meters

Wednesday 10/10/12

A1. Push Press Cluster work
       1,1,1,1,1 x 5 (10 Sec/2 Min)
B1. Partner WOD
      Partner holds a plate in wall squat while other partner performs work
      21-15-9
      Pull Ups
      Box Jump (20/24)
      SDHP (95/115)

Tuesday 10/9/12

A1. For Time 
      50 Push Ups
      25 Double Unders
      50 Sit Ups
      25 Wallballs (14/20)
      50 Push Ups
      25 Kettlebell Swings (1/1.5pd)
      50 Situps
      25 Goblet Squats (1/1.5pd)
      50 Push Ups

Monday 10/8/12

“FRAN”
21-15-9 Thrusters and Pullups

Sunday 10/7/12

Full Rest Day

Optional: CrossFit Yoga @ 1100am

Saturday 10/6/12

“Christopher Columbus”

Partner WOD
Buy in 1492m Row
Pick one of the following at the beginning of each round (accomplish each one)
1. 400M Sandbag Carry (30/50)
2. 400M Farmer Carry (1.5/2pd)
3. 100 Sledge Hammer Swings
3 Rounds
10 HSPU
41 Wallballs (14/20)
12 OHS (65/95)
55 Double Unders

 

Friday 10/5/12

Open Gym 
Optional Strength:
Squat Clean work up to a 3RM

Thursday 10/4/12

A1. 5 rounds for time
12 Power Clean (95/115)
10 Toes to Bar
4 KB Snatch (1/1.5)
6 Box Jump overs (20/24)

Wednesday 10/3/12

A1. 1 1/4 Front Squats
       2×4 @ 70%
       2×3 @ 75%
       2×1 @80%
 
B1. 12 min AMRAP
       5 Dead lift (165/225)
      10 Thrusters (95/135)
      10 Sit ups
      3 HSPU 

Tuesday 10/2/12

“75′s”
 
75 Double Unders
75 Pullups
75 Push Ups
75 Ground to Overhead (45/65)
75 Wallballs (14/20)
75 Kettlebell Swings (1/1.5pd)
75 Box Jumps (20/24)
75 Push Press (45/65)
750 meter Row
 

 

Monday 10/1/12

A1. Hang Squat Snatch
      3 x 4 @ 70%
      2 x 2 @ 80%
      2 x 1 @ 85%
      3 x 3 @ 70%
B1. 1000m Row  1 min rest
       750m Row 45 sec rest
       500m Row 30 sec rest
       250m Row 1 min rest
      1000m Row 2 min rest
B2. Agility WOD
       Side to Side Pose Running Drills

 

Sunday 9/30/12

Full Rest Day
Optional:
CF Yoga @ 1100am
“Hips and Shoulders”

Saturday 9/29/12

Anne & Drew’s Birthday WOD

Buy in 1975#(w), 2962#(m) Ground to Overhead
37 pullups
9 tire flips
30 tire jumps, in and out
75 sledge hammer swings
9 burpee broad jumps
30 toe to bar
75 pushups
37 Kettle bell swings (1.5,2pd)
Cash out 1975m row

Friday 9/28/12

“OLY Form and Technique work”
A1. Clean & Jerk with 2 minutes rest between rounds
       3 x 10 @ 70%
       3 x 10 @ 60%
       3 x 10 @ 50%
 
B1. Overhead Squat with 2 minutes rest between rounds
       3 x 10 @ 70%
       3 x 10 @ 60%
       3 x 10 @ 50%

Thursday 9/27/12

“OLY Form and Technique work”
A1. Deadlift with 2 minutes rest between rounds
       3 x 10 @ 70%
       3 x 10 @ 60%
       3 x 10 @ 50%
 
B1. Back Squat with 2 minutes rest between rounds
       3 x 10 @ 70%
       3 x 10 @ 60%
       3 x 10 @ 50%

Wednesday 9/26/12

“OLY Form and Technique work”
A1. Power Clean with 2 minutes rest between rounds
       3 x 10 @ 70%
       3 x 10 @ 60%
       3 x 10 @ 50%
 
B1. Squat Clean with 2 minutes rest between rounds
       3 x 10 @ 70%
       3 x 10 @ 60%
       3 x 10 @ 50%

Tuesday 9/25/12

“OLY Form and Technique work”
A1. Push Jerk with 2 minutes rest between rounds
       3 x 10 @ 70%
       3 x 10 @ 60%
       3 x 10 @ 50%
 
B1. Split Jerk with 2 minutes rest between rounds
       3 x 10 @ 70%
       3 x 10 @ 60%
       3 x 10 @ 50%

Monday 9/24/12

“OLY Form and Technique work”
A1. Power Snatch with 2 minutes rest between rounds
       3 x 10 @ 70%
       3 x 10 @ 60%
      3 x 10 @ 50%
B1. Squat Snatch with 2 minutes rest between rounds
       3 x 10 @ 70%
       3 x 10 @ 60%
      3 x 10 @ 50%

Sunday 9/23/12

YOGA Class @ 1200
“Hips and Shoulders” 

Saturday 9/22/12

Happy Birthday Kelly D.

Partner WOD:
100 M Back to Back Med Ball carry
 10 x Broad Jumps
20 x OHS (65/95)
30 x Baseball Grip Heel Clickers
40 x Partner Bench Press
50 x Jumping Pullups
60 x Floor Wipers (65/95)
70 x Hang Power Cleans (65/95)
80 x Med Ball situp passes
90 x Mountain Climbers
100 Wall Balls (14/20) while partner does sitting wall holds
then reverse order to 10!

Friday 9/21/12

A. Open Gym
 

Thursday 9/20/12

A. L hang x 5 min
B. 12 min AMRAP
     6 x weighted sit ups (14/20 med balls)
     6 x goblet squats (1/1.5)
     5 x Knee to Elbow
     5 x Incline push ups (20 box)

Wednesday 9/19/12

A. 6 x 10 Kettlebell clean and press with 30 sec rest between sets
B. 3 min AMRAP
250 m row
5 power cleans (95/135)
Rest 2 min
3 min AMRAP
6 pull ups
5 med ball cleans (14/20)
Rest 2 min
3 min AMRAP
6 strict press (65/95)
10 sit ups
Rest 2 min
3 min AMRAP
7 box jumps (20/24)
7 split jerks (95/115)

Tuesday 9/18/12

 A. 20 min AMRAP
      30 x Walking lunges with Bar in Front Rack (95/135)
      7 x Burpee box jumps
     15 Meter Hand stand walk 
     100 Meter Farmers carry 100 m (25/45)
    100 Meter Sprint 

Monday 9/17/12

A1. 10 Min work up to a 1RM Front Squat
A2. 1 Rep @ 90% EMOM for 10 minutes
 
B. Strongman workout for time!
    Atlas Stone Shoulder Carry 50 meters
    10 Overhead Med Ball Squat (20/14)
    50 Meter Bear Crawl
    50 Meter Broad Jump
    10 Over Shoulder Atlas Balls
    50 Meter Shoulder Carry
    10 Deadlift (225/185)

Friday 9/14/12

Open Gym

A1.Optional Strength Block

Front Squat
3×3 @ 70%
3×2 @ 75%
2×1 @ 80%
1×1 @ 85%
3×2 @70%

Thursday 9/13/12

SLAM BALL DAY!

20 Minute AMRAP
5 x Slam ball pushups
8 x Slam balls
1 x Slam ball carry 
6 x Slam ball OHS
400M Run

Wednesday 9/12/12

A1. 1RM High Bar Back Squat

A2. 1 x Back Squat Every minute on the minute for 10 minutes @ 90%

A3. 10 minute AMRAP: Double unders (score is total reps)

Tuesday 9/11/12

Our enemies have made the mistake that America’s enemies always make. They saw liberty and thought they saw weakness. And now, they see defeat.
- George W. Bush, President of the United States
 
20 minute AMRAP
 
5 x Burpees
5 x Box Jumps
5 x Hang Power Cleans
5 x T2B
5 x Wallballs

Monday 9/10/12

A1. 1RM Split Jerk!!
A2. 5 Rounds
        10 x Deadlift
        30 x Jumping  Lunges
       400 meter run

Sunday 9/9/12

Full Rest Day!

Saturday 9/8/12

We will be CLOSED but remember ACCF will be participating in the 9-11 throwdown at Phalanx Crossfit of Sanford located at 2835 Lee Ave. Come out and sweat to support a phenominal cause!!!!
 
Buy in: 2001 M row
 
THEN 11 REPS OF THE FOLLOWING:
30/24in Box Jump
125/85 Thruster (deaths @ pentagon)
Burpee Chest To Bar Pull-Ups
175/120 Power Clean (AA FLight #175 (south tower))
Hand Stand Push Ups
KB Swings (2 pood/1.5 pood)
Toes To Bar
170/120 lb DL (Flight 77 and flight 93)
110/75 Push Jerk (number of floors in each tower)
 
Cash out: 2001 M row

Friday 9/7/12

 Open gym!
 A1. Pistols every 30 seconds for 10 minutes
 
 

Thursday 9/6/12

A1. 30 minute flushing run

Wednesday 9/5/12

A1. 3 minute accumulation of Front Leaning Rest x 3

Rest 2 min between rounds

A2. Side Planks 30 sec on/20 sec off x 5 each side

A3. Pinch grip plate holds 30 sec on/20 sec off x 5 (45#/25#)

A4. Bar L-Sit holds, accumulate 160 sec with minimal rest

Tuesday 9/4/12

4 x 1000 M Row

Time worked = Time Rest

Monday 9/3/12 “Labor Day”

Partner WOD

Buy in = 50 Sandbag Squats (50/30)

 

50,40,30,20,10 Combined Reps

Partner jump over Burpees

Junk Yard Dog (Jumping only)

Push Ups

Box Jumps (24/20)

Pull Ups

Wall Balls (20/14)

Situps

 

A1. Alternate Agility WOD

Ladder work

Pose Running Drills

A2. 4 x 400 run w/ 2 minute rest in between, 3 x 200m run w/ 2 minute rest in between, 2 x 100m run 90 sec rest w/cadence monitor