WOD~

DL 3x5

Then...

"Death by Burpees"

Tabata mash up

DL

Burpees

Yeah burpees! Post total count and weight sets to comments.

It's MAX OUT WEEK. Each day this week we will take the first portion of class to find out what are max amounts are for various lifts. We want to use this as a benchmark to see if we are making progress. That being said, it is cold out.... DAMN cold out, so we need to keep our muscles warmed up and rolled out.

WOD~

Max DL then....

"Fran"

21-15-9

Thruster

Pull up

There will be no class December 26 - January 2. Classes will resume as normal on Wed. January 4th.

WOD~

DL 3x5

Then...

3Rds:

10 DL (275/185#)

10 Lateral burpees over bar

WOD~

10-9-8-7-6-5-4-3-2-1

Deadlift

Shoulder Press

Try to choose your weights so that you can successfully complete each round without dropping. If you can increase the load as you go, do so. This is not a timed wod. Post weight sets to comments.

WOD~

DL 3x5

Then...

"Christine"

3rds:

500m row

12 BW DL

21 Box jumps (go high today- add an extra plate on top as a challenge)

Post weight set and time to comments.

WOD~

15 min to find max DL

Then...

15-12-9-6-3

DL 225/155#

Handstand push ups

Post weight sets and time to comments.

YAHOO!

Way to go Tracey on completing your first WOD as rx! That is an awesome accomplishment! Just wait, this is only the beginning!

WOD~

DL 3x5

Then....

"CF Games Open Sectional #2"

AMRP15

9 DL (155/100#)

12 Push ups (hands off the ground at bottom)

15 Box Jumps

Post weight sets and rounds to comments.

Not 1, Not 2, But a 3 part WOD today!

WOD~

Part 1 -> DL 3x5

Part 2 -> "Death by Burpees"

Tabata mash up of DL and Burpees - you will alternate each movement but still do a total of 8 rounds of DL and 8 rounds of burpees

Part 3 -> Max pull up attempt

Post weight sets, total count with weights, and max pull up amount to comments.

WELCOME BACK MARIA! Maria and Jamey get their pull ups on. What a great way to start the week!

WOD~

On the minute, every minute perform the following. Add a movement for each round.

DL 185/135#

Push up

Example:

1st min --> 1 DL, 1 push up

2nd min --> 2 DL, 2 push up

3rd min --> 3 DL, 3 push up

Go until failure.

Post rounds (minutes you performed each movement successfully) to comments along with weights.

WOD~

DL 3x5

Then.... "CF Game Open Sectionals 11.2"

AMRP15

9 DL 155/100#

12 Push Up

15 Box Jumps

Post weight sets and rounds to comments.

Strength Day!

WOD~

15 min to work to max DL

Then...

2 DL on the min for 10 min. Pick a weight that is approximately 80% of your max.

Post weight sets and weight for wod to comments.

WOD~

DL 3x5 then...

"Fab Four"

3rds:

4 Handstand push ups

8 CTB pull up

12 DL 185/135#

16 box jumps

Post weight sets and rounds to comments.

Christine

Image taken from Crossfit Fast.

WOD~
DL 3x5
Then....

"Christine"
3rds:
500m row
12 BW DL
21 Box Jumps

Post weight sets and times to comments.

WOD~
DL 3x5

Then....
5 Rounds:
5 DL (275/185#)
10 burpees

Post weight sets and time to comments.

WOD~
Deadlift 3x3
Then...

5 min row for calories
4 min box jumps
3 min slamballs
2 min push ups
1 min pull ups

Post weight sets and total count to comments.

ERU Revenge!

Tracey was talking to me this weekend and was sure we would have some brutal wod today due to the overeating and fun times had at the ERU Christmas Party. She had made a comment that the wod would probably be the "ERU Revenge". We thought that was a great idea and we were ready to incorporate her love of burpees into the wod and all. When I looked at my programming book and saw what was orignially scheduled for today, I thought it was punishment enough. PERFECT TIMING and I didn't even realize that it fell on the Monday after the party. So what is today's wod???? "Death by burpees!" That's right! Why fix something when it's not broke, right Tracey???

WOD~
DL 3x3
Then....

"Death by burpees"
Tabata Mash Up
DL (225/155#)
Burpee

Post weight sets and total count to comments.

WELCOME!

New member, John, grinds his way through an OHS and burpee box jump wod. Tough one on the wrists, but he is a natural athlete and will develop the mobility in no time! At least he is smiling... or that a grimace??? ;) Way to go John and welcome to our little gym!

WOD-

You have 15 minutes to reach your max one rep deadlift.

Then...

3rounds:

15 DL (60% of your 1 rep max)

20 Pull ups

Post weight sets and rounds to comments.

***Sorry for the error in the first post. I shifted some wods around and forgot to change the blog. :) ***

WOD~

DL 3x3

Then...

5 Rounds:

5 DL (275/185#)

10 pull ups

Post weight sets and time to comments.

Nick Meets Pukie!

During the ninth round of sprints, Nick gets officially introduced to Pukie! His response, "I PRed, so I can't be mad at that."

WOD~
DL 3x3 Then...

AMRAP10
7 DL (315/205#)
20m sprint
14 pistols (7 each side)

Post weight and times to comments.

Christine and Deads

BZ clears 55 inches on his box jump! Nice job!

DL 3x3

Then....

"Christine"
3rds:
500m row
12 bodyweight deadlifts
21 box jumps

Post time and weights to comments.