© Copyright 2011 Vaughn SC - All Rights Reserved.
© Copyright 2011 Vaughn SC - All Rights Reserved.
You dont have to be an Elite Athlete,
but you need to be willing to train like one
If you are looking for a run of the mill, ‘globo’ gym filled with fancy machines & mirrors on the wall…you are in the wrong place.
- If you are looking to sweat…
- If you are looking for attentive, qualified, enthusiastic coaching every time you workout…
- If you are looking to develop new skills, get stronger, build endurance, feel more confident, & increase your current fitness level…
- If you are looking to TRAIN HARDER THAN YOU EVER HAVE BEFORE (no matter what your current fitness level)….
Then welcome to Vaughan Strength and Conditioning. Call to book a consultation with one of our expert coaches to see how Vaughan Strength and Conditioning can help get you in the best shape of your life
Vaughan Strength and Conditioning is a CrossFit affiliate located in Vaughan Ontario Canada. VSC is a
results driven community in which people train together in a group environment. The group training
environment allows people to push themselves, hold each other accountable and develop long lasting
relationships not found in other types of training facilities. VSC runs CrossFit classes on a daily basis, as
well as Strength Training and Olympic Weight Lifting programs for those who are interested in training
other than CrossFit. On top of running classes, VSC also offers personal training and team training for
those wishing 1:1 training or group training for specific sports. Whether your goals are to improve your
overall fitness, get bigger and stronger or get better at your specific sport, VSC has both the facility and
the coaching staff to help you meet these goals.
CrossFit is a strength and conditioning program that combines weightlifting, sprinting, gymnastics,
powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that
a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory
endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It
defines fitness as increased work capacity across all these domains and says its program achieves this by
provoking neurologic and hormonal adaptations across all metabolic pathways.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not
specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish
the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any
committed individual regardless of experience. The needs of Olympic athletes and our grandparents
differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found
their best fitness from the same regimen.
CrossFit athletes run, row, jump rope, climb rope and carry odd objects. They frequently move large
loads quickly over short distances, and use powerlifting and Olympic weightlifting techniques. CrossFit
athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises.
CrossFit is used in nearly 2,000 gyms worldwide and by many fire departments, law enforcement
agencies, and military organizations including the Canadian Forces, and the Royal Danish Life Guards.
Courtesy of crossfit.com
CrossFit classes are offered on a daily basis for people to come in and do the WOD (workout of the day)
with others who have the same training goals. During a CrossFit class, one can expect to come in and
train hard for an hour, doing functional movements ranging from squatting, to pushups, to cleans and
snatches or any movement there in, all of which can be scaled and modified to accommodate different
skill and fitness levels. The primary class structure involves a warm-up at the beginning of the class,
followed by a skill or strength movement and a traditional CrossFit style WOD followed by a cool down
to culminate the class. The training atmosphere is friendly, supportive and a great place for people to
push each other to do things they never thought themselves capable.
VSC offer a program called Strength WOD for those interested in getting bigger and stronger. Strength
WOD runs 4x a week for two hours. Strength WOD programming focuses around the 4 major lifts, the
squat, bench press, deadlift, and over head press coupling them with accessory exercises that reflect
the major movement of the day to help improve lifting ability, get bigger and stronger. The Strength
WOD program is a great program for those looking to get into lifting or those looking to learn how to lift.
The group environment in Strength WOD makes lifting a fun, enjoyable and intense atmosphere where
members can push their limits and encourage others members to do so.
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric
load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending
on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the
hardcore athlete.
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused
health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include
rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include
bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic
index, a measure of their propensity to elevate blood sugar.
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is
an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has
been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a
Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine
of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet
and consequently severely blunts the insulin response.
Current research strongly supports the link between caloric restriction and an increased life expectancy.
The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in
controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit
prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for
rigorous activity.
Courtesy of crossfit.com
TO SIGN UP FOR A CLASS CLICK HERE
CrossFit Classes
12pm-1pm: Monday, Wednesday, Friday, Saturday
5pm-6pm: Monday – Friday
6pm-7pm: Monday – Friday
7pm-8pm: Monday, Wednesday, Friday
CrossFit Basics
7pm-8pm: Tuesday, Thursday
11am-12pm: Saturday
Monday 7pm-9pm
Tuesday 7pm-9pm
Thursday 7pm-9pm
Friday 7pm-9pm
Jonathan Bailey has been involved in the fitness industry for over 7 years. Since he began his
involvement in training, he has graduated from the University of Western Ontario with a Bachelor
of Arts Honours Specialization Kinesiology in 2011. During his time at Western, he was the Strength
and Conditioning coach for the UWO Lacrosse team. During his tenure with the team, he helped lead
them to their first ever OUA championship in 2009. He has also worked for UWO Campus Recreation
as a personal trainer from 2009-2011 where he trained people ranging from high school students to
middle aged men and women, winning personal trainer of the year in 2011. On top of his coaching
and personal training abilities, Jonathan has played various sports from hockey, lacrosse and rugby to
cross country and track and field. He has also spent time competing in powerlifting as a member of the
CPU, placing in various meets across Ontario and coaching powerlifters at both local and international
competitions. Jon takes pride in bringing out the best in people and sharing his knowledge of training
with them to help them reach their full potential. Whether their goals are to be an elite athlete, or to
just be healthier and in better shape they can be sure they will get where they want to go.
Jared Heft graduated from The University of Western Ontario with a Bachelor of Arts and is a certified
CrossFit Instructor, as well as a certified Olympic Weightlifting coach. Jared has been involved in
the fitness world for a number of years, training men women and children of all ages. His athletic
background and passion for health and fitness makes it easy for clients to enjoy the working out
experience and his motivational techniques make his classes fun and enjoyable. Jared hopes to
continue sharing his knowledge with members and watching them achieve their goals. He is well versed
in the fitness industry and has competed in various sports such as hockey, volleyball, track and field,
golf, power lifting, and mixed martial arts. He also understands the importance of intensity and friendly
competition and welcomes anyone who is willing to become a member of the Vaughan Strength and
Conditioning family.
Adee Zukier is currently completing her Honours Psychology BA at the University of Guelph where she specializes in child development. Adee’s passion for fitness began to grow a number of years ago and since she has received her certifications as a Personal Training Specialist and CrossFit Instructor. Throughout her life Adee has been involved competitively in a number of sports including figure skating, hockey, basketball, and volleyball. Currently she competes as a CrossFitter, Powerlifter, and plans to one day compete as an Olympic Lifter. Adee creates a fun, friendly, and inclusive environment in the gym and uses her fitness knowledge to help members of all ages reach their potential. Adee is currently working with the VSC team to create a CrossFit kids program to promote confidence, self-esteem and instill healthy active habits in the children of our community.
A Strength WOD membership includes unlimited access to any Strength WOD program
or class offered at VSC.
Summer Student Special: 3+ month membership – $80/month + HST
Referral Program: Refer a friend for the summer student special, or any other 3 month membership and recieve a FREE MONTH!
1 Month: $110 + HST
3 Month: $300 + HST
6 Month: $ 540 + HST
A CrossFit membership includes unlimited access to any CrossFit class being
offered at VSC.
Drop in Fee- $20.00
Summer Student Student Special: 3+ month membership – $80/month + HST
Referral Program: refer a friend for the summer student special, or any other 3 month membership and recieve a FREE MONTH!
1 Month: $149.99 + HST
3 Month: $419.99 + HST
6 Month: $779.99 +HST
15 Session Pass: $225.99 +HST
Essential Services Membership: $110 + HST (this includes Police, Fire, EMS, Military and Teachers)
One on One Coaching
1 Session- $79.99 +HST
10 Sessions- $750 +HST
15 Sessions- $1050 + HST
25 Sessions- $1625 + HST
Inquire within
Vaughan Strength and Conditioning
QUESTIONS? COMMENTS? SUGGESTIONS?
We value your input! Please feel free to contact us at any time.
30 Macintosh Blvd, Unit 13
Vaughan, Ontario, Canada
L4K 4P1
Phone: (905) 761-5827
E-mail Jared Heft: jheft@vaughansc.ca
E-mail Jon Bailey: jbailey@vaughansc.ca
Website: www.vaughansc.ca
TO SIGN UP FOR A CLASS CLICK HERE
May 19, 2012
WOD
Team WOD…events will be announced at 12pm.
May 18, 2012
WOD
Skill – 2 Power Snatch + 1 OHS x 5 @ 70%
For Time:
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pullups
May 17, 2012
WOD
Strength – Weighted Ring Dips 5×5/Pendlay Rows 5×8
For Time:
“Annie”
50-40-30-20-10
Double Unders
Situps
May 16, 2012
WOD
Skill – Clean from below the knee5x3 @ 80%
For Time:
21-15-9
Push Press (115/75)
Back Squat (115/75)
KB SDHP (24/16)
May 15, 2012
WOD
Strength – Bench Press 4×3 @ 90%
15 Min AMRAP
7 Deadlifts (185/135)
7 Chest to Bar Pullups
15 Wall Balls
15 Situps
May 14, 2012
WOD
Strength – Squat 5×3 @ 85%
4 Rounds for Time:
400m Run
12 DB/KB Snatches (16/12)
10 Pushups
May 11, 2012
WOD
Skill/Strength – Pick 3 skills or strengths and spend the time you are not rowing on them.
Row – 4x400m (rest 1:40)
May 10, 2012
WOD
Strength – Weighted Pullups 5×5
Skill – Hand Stand Pushups 3 x max reps
For Time:
400m run…
21-15-9
Overhead Squat (95/65)
KB Swing (24/16)
KB Sumo Deadlift High Pull (24/16)
400m run
May 9, 2012
WOD
Strength – Snatch from mid thigh – 5×3 @ 80%
3 Rounds for Time:
9 Ring Rows
OH Lunge There and Back (45/25)
12 Burpees
OH Lunge There and Back (45/25)
May 8, 2012
WOD
Strength – Push Press 3×5
Skill – 5 x max Double Unders
8 Min AMRAP
12 Box Jumps (24/20)
6 Push Jerks (145/95)
12 Deadlifts (145/95)
May 7, 2012
WOD
Strength – Squat 3×5 @ 75%
3 Rounds For Time:
50 Double Unders
40 Squats
30 Situps
20 Pushups
rest 1 min
May 5, 2012
WOD
Mobility – Accumulate 25 mins
then….
“HELEN”
3 Rounds for time:
400m Run
21 KB Swings
12 Pullups
May 4, 2012
WOD
Skill – Pick 3 skills and spend 10 minutes on each one.
then…
Sled Pull Relay RACE!
May 3, 2012
WOD
Snatch – max
Clean and Jerk – max
Row – 1000m
*it’s pr time ladies and gents!!
May 2, 2012
WOD
Strength – Pendlay Rows/Ring Dips 5×8
Every Minute on the Minute
4 Thrusters (95/65)
4 Toes To Bar
Burpees for the remainder of the minute
*time stops when you accumulate 60 total burpees
May 1, 2012
WOD
Strength – Split/Push Jerk 5×1
*the jerks are not max attempts; get comfortable doing heavy singles overhead.
12 Min AMRAP
9 Pullups
9 Pushups
18 Situps
18 KB Swings (24/16)
April 30, 2012
WOD
Strength – Front Squat 3×5 @ 75%
5 Rounds for Time:
8 Squat Cleans (115/75)
8 Burpee Box Jumps
April 28, 2012
WOD
Mobility – Accumulate 25 Mins
For Time:
500m Row
then…
3 Rounds
30 Double Unders
15 Squats
12 Push Press
9 Sumo Dead High Pull
6 Chest to Bar Pullups
April 27, 2012
WOD
Strength – Overhead Squat 3×5
15 Min AMRAP
15 Wall Balls
10 Ring Rows
10 Pushups
15 KB Swings
April 26, 2012
WOD
Strength – Weighted Pullups 5×8
Skill – Hand Stand Pushups – Accumulate 30 in as few sets as possible
Rowing – 4x500m rest 1:50
** if you are not on a rower, pick another skill to work on in your down time
April 25, 2012
WOD
Skill – Clean from mid thigh – 5×3 @ 85%
5 Rounds for Time:
6 Power Clean and Jerks (135/95)
200m SPRINT
rest 1 min
April 24, 2012
WOD
Skill – Spilt Jerk 5×2
Strength – Pendlay Row 3×8
7 Min AMRAP
7 Burpee Bar Touches
8 Toes To Bar
9 Deadlifts
April 23, 2012
WOD
Strength – Squat 3×3 @ 90%
3 Rounds for Time:
21 KB Swings(24/16)
15 DB Thrusters (35/25)
9 Pullups
April 21, 2012
WOD
Mobility – Accumulate 25 mins
For Time:
50 Situps
10 Ring Rows
40 Wall Balls (20/14)
20 Sumo Dead High Pull (75/55)
30 Push Press (75/55)
30 Box Jumps (24/20)
20 Pushups
40 Jumps Squats
10 Ring Rows
50 Situps
April 20, 2012
WOD
Skill – Snatch Balancec 5×2
20 Min AMRAP
4 Squat Cleans (115/75)
20 Double Unders
4 Srict Ring Dips
200m Farmers Walk (35/25)
April 19, 2012
WOD
Strength – Accumulate 50 Dead Hang Pullups in as few sets as possible
Skill – Practice Kipping Pullups. If you can do kipping pullups, try butterfly pullups.
Sled Pulls – 5x200m (90/70) rest 3 mins
April 18, 2012
WOD
Skill – Clean 5×2 @ 90%
For Time:
15-12-9-6-3
Deadlifts (155/105)
Goblet Squats(24/16)
Pushups
Toes To Bar
April 17, 2012
WOD
Strength – Bench Press 4×3 @ 90%
Skill – Work on Hollow Body Position
10 Min AMRAP
8 Box Jumps (28/24)
8 Push Jerk (125/85)
8 Pullups
April 16, 2012
WOD
Strength – Front Squat 4×3 @ 90%
3 Rounds for Time:
15 Burpee Broad Jumps (6/4)
15 Wall Balls (20/14)
15 KB Swings (24/16)
April 14, 2012
WOD
Mobility – Accumulate 25 mins
For Time:
500m Row
then…
21-15-9
Double Unders
Sumo Dead High Pulll (95/65)
Pushups
Situps
Box Jumps
then…
400m Run
April 13, 2012
WOD
Run – 5x200m repeats (rest 1 min)
Skill – Hand Stand Pushups 5×5
10 Min AMRAP
5 Push Press (125/85)
15 KB Swings (24/16)
25 Squats
April 12, 2012
WOD
Strength – Pendlay Rows 5×8/Ring Dips 5×8
For Time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (145/95)
Pullups
April 11, 2012
WOD
Skill – Snatch 5×2 @ 90%
5 Rounds for Time:
200m Rum
8 Thrusters (95/65)
8 Ring Rows
April 1o, 2012
WOD
Strength – Split Jerk 5×2
12 Min AMRAP
20 OH Lunge Steps (45/25)
10 KB Clean and Jerk (24/16)
10 Toes To Bar
10 Burpees
April 9, 2012
WOD
Strength – Squat 3×5 @ 80%
3 Rounds For Time:
20 Wall Balls (20/14)
10 Deadlift (185/125)
50 Double Unders
April 7, 2012
WOD
Mobility: Accumulate 25 Mins
5 Min AMRAP
15 Box Jumps
10 KB Swings
5 Pullups
rest 2 mins
repeat x 3
April 6, 2012
WOD
Rowing: 5x300m (1min rest )
For Time:
30 Bar Facing Burpees
then…
4 Rounds of:
8 Power Cleans (145/95)
12 Pushups
16 OH Lunge Steps (45/25)
then…
30 Bar Facing Burpees
April 5, 2012
WOD
Strength – Pullups 5×10
Skill – Double Unders 1Min AMRAP x5 (1 minute rest)
5 Rounds For Time:
8 Sumo Dead High Pulls (95/65)
8 Push Press(95/65)
30 Squats
April 4, 2012
WOD
Skill – Hang Clean 5×3 @ 85%
4 Rounds for Time:
10 Wall Balls(20/14)
10 Toes To Bar
10 KB Swings (24/16)
20 Situps
50 Double Unders
April 3, 2012
WOD
Strength – Press 5×1 (go for a pr)
8 min AMRAP
7 Pullups
9 Pushups
11 Deadlifts (155/105)
April 2, 2012
WOD
Strength – Front Squat 3×5 @ 80%
5 Rounds For Time:
9 Thrusters (95/65)
12 Burpee Box Jumps (24/20)
March 31, 2012
WOD
Mobility Accumulate 25 minutes
Pick a girl or hero wod and do it!
March 30, 2012
WOD
Strenth – Thruster 5×1
1000m Row
then…
21-15-9
Goblet Squats (24/16)
Toes To Bar
KB Swings (24/16)
then…
100 Double Unders
March 29, 2012
WOD
Strength – Pendlay Rows 5×10
Skill – L-sit on the rings (accumulate 2 mins of holding)
10 Minute AMRAP
20 Box Jumps
10 Deadlifts (145/95)
5 Push Jerk (145/95)
March 28, 2012
WOD
Skill – Clean from below the knee 5×2 @ 85%
3 Rounds for Time:
400m Run
8 Pullups
10 Front Squat (95/65)
12 Pushups
March 27, 2012
WOD
Strength – Press 5×3 @ 85%
20 Min AMRAP
1 5 KB Swings (24/16)
15 OH Lunge Steps (45/25)
15 KB Sumo Dead High Pull (24/16)
30 Double Unders
March 26, 2012
WOD
Strength – Squat 5×3 @ 85%
5 Rounds for Time:
6 Power Cleans (145/95)
9 Burpee Bar Touches
12 Wall Balls (20/14)
March 24, 2012
Mobility – Accumulate 25 Mins
WOD
7 Min AMRAP
3 Thrusters
3 Chest To Bar Pullups
6 Thrusters
6 Chest To Bar Pullups
…21 Thrusters
21 Chest To Bar Pullups
March 23, 2012
Skill – Pick 3 Skills and spend 10 minutes on each one.
Row – 1000m x2 (4 minutes rest)
March 22, 2012
WOD
Strength – Pendlay Row/Ring Dip 5×8
10 Minute AMRAP
10 Box Jumps
8 Toes To Bar
6 Deadlift High Pulls (95/65)
March 21, 2012
WOD
Skill – Snatch from mid thigh 5×2 @ 90%
For Time:
50 – 40 – 30 – 20 – 10
3 – 6 – 9 – 12 – 15
Double Unders
Squat Cleans (115/75)
March 20, 2012
WOD
Bench Press 3×5 @ 80%
20 Min AMRAP
200m Run
25 Squats
20 Situps
15 KB Swings
10 Pushups
March 19, 2012
WOD
Strength – Front Squat 5×3 @ 85%
For Time:
21 -15 – 9
Pullups
Burpees
Deadlifts (185/125)
March 17, 2012
WOD
Mobility – Accumulate 25 mis mins
Open WOD 12.4
12 Min AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
March 16, 2012
WOD
Skill – Snatch Balance 5×2
WOD
4 Rounds for Time:
200m run
9 Toes To Bar
18 KB Swings
March 15, 2012
WOD
Strength – Pullups 5×8
Skill – Hand Stand Pushups 5×5
8 Min AMRAP
6 DB Thusters Thrusters (35/25)
8 DB Power Cleans (35/25)
10 Burpees
March 14, 2012
WOD
Skill – Hang Snatch 5×2 @ 90%
For Time:
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 Sumo Dead High Pull (95/65)
20 Push Press (95/65)
10 Overhead Squats(95/65)
March 13, 2012
WOD
Strength – Push Jerk 5×3
4 Rounds for Time:
5 Power Cleans (145/95)
10 Pullups
20 Situps
40 Double Unders
March 12, 2012
WOD
Strength – Squat 3×5 @ 80%
10 Min AMRAP
8 Pushups
15 KB Swings
30 Squats
March 10, 2012
WOD
Mobility – Accumulate 20 mins
Open wod 12.3
18 Min AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes To Bar
March 9, 2012
WOD
Strength – Overhead Squat 3×5
For Time:
1000m Row
then…
5 Rounds
12 Wall Balls
8 Deadlifts (185/125)
March 8, 2012
WOD
Strength – Pendlay Rows 5×8
Skill – Toes To Bar
7 Min AMRAP
5 Ring Dips
5 Ring Rows
10 KB Swings (24/16)
March 7, 2012
WOD
Skill – Full Clean from below the knee 5×3
For Time:
20-16-12-8-4
Burpee Box Jumps
DB Thrusters (35/25)
March 6, 2012
WOD
Strength – Push Press 5×3
5 Rounds for time:
10 Power Cleans (115/75)
20 Situps
30 Double Unders
March 5, 2012
WOD
Strength – Front Squat 3×5 @ 80%
“Cindy”
20 Min AMRAP
5 Pullups
10 Pushups
15 Squats
March 3, 2012
WOD
Mobility – Accumulate 30 minutes of mobility work
Open WOD 12.2
10 Min AMRAP
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
Max Rep Snatch (210/120)
March 2, 2012
WOD
Skill – Pick 3 skills and spend 10 minutes on each one
Row – 6x250m (rest 1 min)
March 1, 2012
WOD
Strength – Deadlift 3×5 @ 75%
3 Min AMRAP
20 Goblet Squats (24/16)
10 KB Cleans (24/16)
20 Box Jumps
rest 1 mins
repeat x 4
February 29, 2012
WOD
Skill – Snatch from below the knee 5×3 @ 85%
Every Minute on the Minute
6 KB Swings
6 Toes To Bar
6 KB Push Press
6 Burpees
February 28, 2012
WOD
Strength – Ring Dips 5×8 and Pendlay Rows 5×8
15 Min AMRAP
15 Pushups
10 Hang Squat Cleans (95/65)
50 Double Unders
February 27, 2012
WOD
Strength – Squat 5×1 (go for a pr)
For Time:
15-12-9-6-3
Wall Balls (20/14)
Pullups
Sumo Deadlift High Pull (95/65)
February 25, 2012
WOD
Mobility – Accumulate 25mins of mobility
Open WOD 12.1
7 Min AMRAP
Burpees
or…
Pick a girl/hero wod and complete it!
February 24, 2012
WOD
Strength – Front Squats 3-3-3-3-3
Endurance – 4x400m Row (1:30 min rest)
February 23, 2012
WOD
Strength – Pendlay Rows 5×8
Skill – Hand Stand Pushups 5×5
10 Min AMRAP:
6 Deadlifts (205/135)
12 OH Lunge Steps (45/25)
24 Situps
February 22, 2012
WOD
Skill – Hang Full Snatch 5×3
5 Rounds For Time:
8 Thrusters
8 Pullups
8 Pushups
8 Box Jumps
February 21, 2012
WOD
Strength – Press 3×5 @ 80%
2 Min AMRAP
Burpee Bar Touches
rest 1 Min
2 Min AMRAP
Toes To Bar
rest 1 min
2 Min AMRAP
Double Unders
rest 1 min
2 Min AMRP
KB Swings (24/16)
February 20, 2012
WOD
Strength – Squat 5×3 @ 85%
then…
Team WOD!
reps and movements will be announced after everyone is done their squats!
FYI – there may be running.
February 18, 2012
WOD
Mobility – Accumulate 25 Mins
5 Min AMRAP
5 Burpee Pullups
10 Situps
5 Power Cleans (135/95)
Rest 2 mins
Repeat x 3
Febrary 17, 2012
WOD
Strength – Over Head Squat 3×5
4 Rounds For Time:
50 Double Unders
15 Wall Balls(20/14)
8 Sumo Dead High Pulls (95/65)
February 16. 2012
WOD
Skill – Full Clean 5×2 @ 90%
Endurance – 5x300m Row (1 min rest)
February 15, 2012
WOD
Strength – Pullups/Pendlay Rows 5×8
Skill – Pick a skill you think you need to work on
7 Min AMRAP
7 KB Swings
7 Box Jumps
7 Ring Rows
February 14. 2012
WOD
Strength – Bench 3×5 @ 80%
For Time:
21-15-9
Squat Cleans (115/75)
Toes To Bar
then…
100 Double Unders
February 13, 2012
WOD
Strength – Front Squat 3×5
10 Min AMRAP
10 OH Lunges (45/25)
10 Pushups
10 Pullups
10 Burpees
February 11, 2012
WOD
Mobility – Accumulate 25 Mins
Pick a girl or hero wod and do it!
February 10, 2012
WOD
Endurance – Row 3x500m (1:45 rest)
5 Rounds for Time:
7 Front Squatsn (135/95)
7 Pullups
February 9, 2012
WOD
Snatch – 5×1 (Go for a pr!)
1 Min ON 1 Min OFF 3 times for each of the following movements
Burpees
Situps
Double Unders
February 8, 2012
WOD
Strength – Pullups 5x/Ring Dips 5×5
10 Min AMRAP
15 Deadlifts (115/75)
12 Wall Balls (20/14)
9 Pushups
February 7, 2012
WOD
Strength – Press 5×1 – go for a pr!
5 Rounds for Time:
8 Squat Clean Thrusters (95/65)
8 KB Swings (24/16)
February 6, 2012
Strength – Squat 3×5 @ 80%
3 Rounds for Time:
20 Burpee Box Jumps
12 Toes To Bar
Febuary 4, 2012
Mobility – Accumulate 25 Mins
For Time:
15 Min AMRAP
6 Squat Clean Thrusters (95/65)
12 Pushups
36 Double Unders
February 3, 2012
Row – 3x400m, rest 1:30
4 Rounds For Time:
5 Front Squats (135/95)
10 Deadlifts (135/95)
20 Sit Ups
February 2, 2012
WOD
Strength – Pullups 5xmax reps
Skill – HSPUs 5×5
50 Double Unders Then…
10-9-8-7-6-5-4-3-2-1
KB Sumo Deadlift High Pull(24/16)
Single Arm KB Push Press/Arm (24/16)
Burpee Broad Jumps
Then… 50 Double Unders
February 1, 2012
WOD
Sterngth – Overhead Squat 5×3
Skill – Hang Full Snatch 5×2
5 Rounds For Time:
3 Power Snatches (115/75)
6 Toes To Bar
9 Wall Balls (20/14)
January 31, 2012
WOD
Strength – Press 3×3 @ 90%
12 Min AMRAP
7 Pushups
7 Box Jumps
7 KB Swings
7 Pullups
*perform 50 squats at the 3,6 and 9 minute marks.
January 30, 2012
WOD
Strength – Front Squat 5×1 (find a max)
3 Rounds for Time:
5 Thrusters (115/75)
20 Burpees
50 Double Unders
January 27, 2012
WOD
Endurance – 4x300m Row (rest 1 min)
For Time:
5 Wall Walks
then…
21-15-9
Sumo Deadlift High Pulls (95/65)
Ring Dips
then…
5 Wall Walks
January 26, 2012
WOD
Skill - Clean and Jerk 5×1 (go for a pr)
5 Rounds for Time:
8 Wall Balls (20/14)
8 OH Lunge Steps/Leg (45/25)
8 Burpees
8 Box Jumps (24/20)
January 25, 2012
WOD
Strength – Pullup or Pendlay Row 5×8
Skill – Hand Stand Pushups 5×5
10 Min AMRAP
5 Deadlifts(185/135)
10 Pushups
20 Situps
January 24, 2012
WOD
Strength – Push Jerk 5×3
5 Rounds for Time:
30 Double Unders
10 Ground to Overhead (95/65)
January 23, 2012
WOD
Strength – Squat 3×3 @ 90%
3 Rounds for Time:
60 Squats
20 KB Swings (24/16)
10 Pullups
January 21, 2012
WOD
Mobility – Accumulate 25 minutes
For Time:
750m Row
10 Thrusters (135/95)
20 Ring Rows
30 Toes To Bar
40 Box Jumps (24/20)
50 Burpee Bar Touches
60 Double Unders
January 20, 2012
WOD
Endurance – 2000m Row
Skill – During the time between when you are not rowing and when the wod begins, pick 3 goats and work on them.
7 Min AMRAP
8 Power Cleans (95/65)
8 Ring Pushups
January 19, 2012
WOD
Strength – Deadlifts 3×5 @ 75%
Every Minute on the Minute:
5 Wall Balls(20/14)
5 KB Swings (24/16)
5 Broad Jumps
5 Situps
January 18. 2012
WOD
Skill – Power Snatch 5×3
Strength – Overhead Squat
4 Rounds for Time :
5 Overhead Squats (95/65)
7 Sumo Deadlift High Pulls (95/65)
9 Pullups
January 17, 2012
WOD
Strength – Press 3×5 @ 80%
10 Min AMRAP
4 Shoulder to Overhead (125/85)
6 Front Squats (125/85)
8 Deadlifts (125/85)
12 Bar Facing Burpees
January 16, 2012
WOD
Strength – Front Squat 3×5
5 Rounds For Time:
5 Power Cleans (135/95)
10 Pushups
20 Squats
January 14, 2012
WOD
Mobility – Accumulate 20 Minutes
Pick a girl or hero wod and do it!
January 13, 2012
WOD
Endurance – Row 2x1000m
4 Rounds For Time:
10 KB Swings(24/16)
10 Burpee Bar Touches
10 Push Press(95/65)
10 Lunge Steps/Leg
January 12, 2012
WOD
Strength – Pullups 5×5
Skill – 3 x Max Rep Double Unders
10 Min AMRAP
12 Wall Balls
8 Toes to Bar
12 Deadlifts (155/105)
January 11, 2012
WOD
Skill – Full Clean 5×2
4 Rounds for Time:
4 Full Cleans (115/75)
6 KB Push Press each Arm (16/12)
8 Burpees
January 10, 2012
WOD
Strength – Ring Dips 5×8
20 Min AMRAP
40 Squats
30 Box Jumps
20 Pushups
10 Pullups
January 9, 2012
WOD
Squat 3×5 @ 75%
5 Rounds for Time:
10 Hang Power Snatch (75/55)
10 KB Swings (24/16)
20 Situps
January 7, 2012
WOD
Mobility – Accumulate 20 mins
3 Rounds for total reps
1 Minute of DoubleUnders
1 Min Wall Balls(20/14)
1 Min of KB Sumo Deadhighpull (32/24)
1 Min of Pushups
1 Min of Ring Rows
1 Min Rest
January 6, 2012
WOD
Endurance – 4x400m Row rest 1:30 in between
4 Rounds for Time:
12 Front Squats (95/65)
9 Pullups
24 Situps
January 5, 2011
WOD
Strength – Deadlift 4×3 @ 85%
12 Min AMRAP
8 Box Jumps (24/20)
4 Push Jerks (125/85)
8 KB Swings (24/16)
January 4, 2012
WOD
Skill – Snatch or Overhead Squat 5×3
5 Rounds for Time:
2 Wall Walks
5 Deadlifts (225/155)
9 Burpees
January 3, 2012
WOD
Strength – Pullups 5×8
Skill – Handstand Pushups 3×5
5 Rounds for Time:
10 Wall Balls (20/14)
5 Power Cleans (135/95)
January 2, 2012
WOD
Strength – Front Squat 5×3
For Time:
100 Double Unders
5 Rounds of
5 Pullups
10 Pushups
15 Squats
100 Double Unders
December 31, 2011
WOD
Mobility – Accumulate 25 Minutes
5 Rounds for Time:
7 Ring DIps
Walking Lunges there
Broad Jumps Back
7 Burpee Bar Touches
Walking Lunges There
Broad Jumps Back
December 30th, 2011
WOD
Strength – Pendlay Rows 5×5
5 Rounds for Time
9 Toes to bar
6 Sumo Dead High Pull (95/65)
3 OHS
December 29. 2011
WOD
Skill – Power Clean and Jerk 5×2
Endurance – 3x300m Row
7 Min AMRAP
12 DB Thrusters (35/25)
12 KB Swings (24/16)
December 28, 2011
WOD
Strength – Bench 5×3 @85%
4 Rounds for time:
8 Ground to Overhead (115/75)
8 Pullups
8 Wall Ball (20/14)
December 27, 2011
WOD
A) Strength – Squat 5×3 @ 85%
B) 20 Min AMRAP
9 Deadlifts (135/95)
12 Pushups
15 Box Jumps
18 Squats
December 24, 2011
WOD
Mobility – Accumulate 25 mins of mobility work
Then…Pick a girl or hero wod and complete it!
December 23, 2011
WOD
Strength- Deadlift 3×5 @ 80%
5 Rounds For Time:
10 Toes To Bar
5 Thruster (95/65)
10 DB Hang Power Clean (35/25)
December 22, 2011
WOD
Skill – Pick 3 things that need practicing and work on them for 10 min each
8 Min AMRAP
8 Wall Balls(20/14)
10 KB Sumo Dead High Pulls (24/16)
12 Broad Jumps
December 21, 2011
WOD
Skill – Hang Snatch 5×2 or OHS 3×5
For Time:
10Push Press(95/65)
10 OHS (95/65)
2 Wall Walk
8 Push Press
8 OHS
2 Wall Walk
6 Push Press
6 OHS
2 Wall Walk
4 Push Press
4 OHS
2 Wall Walk
2 Push Press
2 OHS
2 Wall Walk
December 20, 2011
WOD
Strength – Press 3×5 @ 80%
Endurance – 4x300m row
For Time:
50 Double Unders
21-15-9
KB Swings(24/16)
Goblet Squats(24/16)
Sit Ups
Burpees
50 Double Unders
December 19, 2011
WOD
Strength – Squat 3×5 @ 80%
5 Rounds for Time:
5 Full Cleans (115/75)
10 Pushups
7 Pullups
14 Box Jumps (24/20)
December 17, 2011
WOD
Mobility – Accumulate 25 Mins
For Time:
750m Row
30 Ring Dips
60 4′ Broad Jumps
30 Burpee Bar Touches
60 KB Swing (16/12)
December 16, 2011
WOD
Strength – Deadlifts 3×5 @ 75%
4 Rouds For Time:
10 Power Snatches (95/65)
10 Wall Balls (20/14)
10 Toes To Bar
10 Pushups
December 15, 2011
WOD
Strength – Front Squat 3×5
Endurance – 4x300m Row
8 Min AMRAP
5 KB/DB Thruster (35/25)
10 Situps
5 Pullups
December 14, 2011
WOD
Skill – Power Snatch 5×3
Strength – Pullups 5×5
5 Rounds For Time:
20 Double Unders
10 Sumo Deadlift High Pull (95/65)
10 Power Cleans (95/65)
20 Jump Squats
December 13, 2011
WOD
Strength – Push Jerk 6×2
Skill – Ring Dips 3×5
Every Minute for as many minutes as possible
3 Ring Rows
5 Box Jumps (24/20)
7 Burpees
December 12, 2011
Strength – Squat 3×8 @ 70%
15 Min AMRAP
10 KB Squat Cleans(24/16)
20 Pushups
30 Wall Balls (20/14)
40 Double Unders
December 10, 2011
Mobility – Accumulate 20 mins
Pick A Girl! – Pick a girl or a hero wod and do it
December 9, 2011
WOD
Skill – Work on a goat or something you missed this week
10 Min AMRAP
8 Push Jerks (115/75)
15 Box Jumps
8 Pullups
15 Burpee Bar Touches
December 8, 2011
WOD
Strength – Deadlift 3×8@70%
For Time:
1-2-3…10-9-8…2-1
KB Swings (24/16)
Goblet Squats(24/16)
Double Unders
December 7, 2011
WOD
Skill - Full Snatch 5×3
Endurance – 3x300m Row
10 Min AMRAP
7 Hang Power Cleans (115/75)
14 Wall Balls (20/14)
14 Box Jumps
December 6, 2011
Strength – Push Press 5×3
For Time:
21-15-9
Burpee Pullups
KB Swings (24/16)
Toes To Bar
December 5, 2011
Strength – Front Squat 5×3
5 Rounds For Time
10 Ring Pushups
5 Deadlifts (225/155)
20 Squat Jumps
Saturday December 3, 2011
Accumulate 25 mins of mobility work
15 Min AMRAP
30 Double Unders
15 Situps
5 Ring Rows
Friday December 2, 2011
WOD
Strength – Pendlay Rows 5×8
Skill – Power Cleans 5×5
For Time: “Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips
Thursday December 1, 2011
WOD
Strength- OHS 5×5
Skill – Chest to Bar Pullups
12 Min AMRAP
20 KB Swings (24/16)
15 KB SDHP
10 OH KB Lunges(24/16)
5 Power Snatch (95/65)
Wednesday November 30, 2011
WOD
Endurance – 2x300m Rowing Sprint
Skill – Power Snatch 5×2
Endurance 2x300m Rowing Sprint
Skill – Hand Stand Pushup 5×5
Endurance – 2x300m Rowing Sprint
Tuesday November 29, 2011
WOD
Strength – Bench Press 3×5@75%
3 Rounds for Time:
25 Wall Balls
25 Toes to Bar
25 Double Unders
25 Burpees
Monday November 28, 2011
WOD
Strength – Squat 5×5 @ 75%
5 Minute AMRAP
5 Pullups
5 Sumo Deadlift High Pull (95/65)
5 Pushups
Rest 3 Minutes
Repeat
Friday November 25, 2011
WOD
Strength – Press 3×5 @ 80%
20 Min AMRAP
20 Burpees
50 Situps
20 OH Lunge Steps (45/25)
50 KB/DB Push Press (16/12)
20 Wall Balls (20/14)
Thursday November 24, 2011
WOD
Strength – Deadlifts 3×10 @ 60%
Skill – HSPU practice
For Time:
50-40-30-20-10
2-4-6-8-10
Double Unders
Squat Cleans (115/75)
Wednesday November 23, 2011
WOD
Skill – Hang Power Snatch 5×2
For Time:
7 Thrusters(95/65)
14 Box Jumps (24/20)
7 KB Swings (24/16)
14 Situps
Tuesday November 22, 2011
WOD
Strength – Pullups 5×8
Skill – Toes to Bar
For Time:
15-12-9-6-3
Power Clean and Jerks (95/65)
Bar Facing Burpees
November 21, 2011
WOD
Strength – Front Squat 3×5
5 Rounds for Time:
10 Deadlifts (135/95)
10 Pushups
20 Squats
20 Double Unders
Saturday November 19, 2011
WOD
Accumulate 25 Min of mobility
“Task Priority Fight Gone Bad ”
3 Rounds for time
20 Wallballs
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (20/16)
20 Push Press (75/55)
20 Cals Rowing
1 Min Rest
Friday November 18, 2011
WOD
Strength – Pendlay Rows 5×8
Endurance – Row 3x300m
8 Min AMRAP
5 Pullups
7 KB Swings (24/16)
9 Wall Balls (20/14)
Thursday November 17, 2011
WOD
Skill – Power Cleans 5×3
3 Rounds For Time:
24 Box Jumps(24/20)
12 Push Press (115/75)
6 Front Squats(115/75)
3 Wall Climbs
Wednesday November 16, 2011
WOD
Skill Practice
- Kipping Pullups
- Toes To Bar
- HSPUs
- Double Unders
5 Min AMRAP
Squat Clean and Jerks (115/75)
Tuesday November 15, 2011
WOD
Strength – Ring Dips 5×8
15 Min AMRAP
6 KB Clean and Jerks (16/12)
6 Toes To Bar
6 Pushups
6 Burpees
16 Double Unders
Monday November 14, 2011
WOD
Strength – Squat 5×3 @ 85%
4 Rounds For Time:
30 Squats
10 Power Snatches(75/55)
Saturday November 12, 2011
WOD
Accumulate 25 minutes of mobility work
10 Round For Time:
1 Wall Walk
3 Pullups
6 Wall Balls(20/14)
9 Deadlifts(155/105)
12 Double Unders
Friday November 11, 2011
Skill – Full Cleans 5×2
11 Min AMRAP
11 Thrusters (65/45)
11 KB Swings(24/16)
11 Box Jumps (24/20)
11 Situps
Thursday November 10, 2011
WOD
Strength – Deadlifts 3×5 @ 80%
5 Rounds for Time:
10 Pushups
OH Walking Lunges there and back (45/25)
8 Ring Rows
OH Walking Lunges there and back
Wednesday November 9, 2011
Strength – 5×8 Pendlay Rows
For Time:
“Grace”
30 Clean and Jerks (135/95)
Tuesday November 8, 2011
WOD
Strength – Bench Press 3×5 @ 80%
For Time:
21-18-15-12-9-6-3
Wall Balls (20/14)
Sumo Deadlift High Pull with the KB (24/16)
Burpees (Deload)
Double Unders
Monday November 7, 2011
WOD
Strength – Overhead Squat 3×5
10 Min AMRAP
7 Pullups
7 Push Press(95/65)
7 Front Squat (95/65)
Saturday November 5, 2011
Accumulate 25 mins of mobility work
5 Rounds for time:
10 Deadlifts (135/95)
10 Ring Pushups
20 Double Unders
10 Box Jumps
Firday November 4, 2011
Strength – Deadlifts 3×8@70%
8 Minute AMRAP:
6 Sumo Deadlift High Pulls (95/65)
6 Toes To Bar
6 Burpees
Thursday November 3rd, 2011
WOD
Strength – Ring Dips 5×8
5 Rounds For Time:
10 Wall Balls
10 Push Press
10 Lateral Jumps over the bar
10 Wall Ball Throw Situps
10 OH WB Lunges
Wednesday November 2nd, 2011
WOD
Skill – Power Cleans 5×2
The “Cheif”
3 Min AMRAP
3 Power Cleans (135/95)
6 Pushups
9 Squats
Rest 1 min
5 Rounds
Tuesday November 1st, 2011
WOD
Skill – Push Jerks 5×2
Every minute on the minute for as many minutes as possible:
3 Pullups
6 KB Swings
9 Double Unders
Monday October 31, 2011
Strength – Squat 3×8 @ 80%
12 Min AMRAP
4 Squat Clean Thrusters (95/65)
8 Box Jumps(24/20)
12 Bar Facing Burpees
Saturday October 29, 2011
WOD
Accumulate 20 minutes of mobility work
For Time:
“Fran”
21-15-9
Thrusters
Pullups
Friday October 28, 2011
Strength – Press 1-1-1-1-1
15 Min AMRAP
8 Wall Balls(20/14)
4 Burpees(deload)
8 Wallballs(20/14)
4 Toes To Bar
8 Wallballs (20/14)
4 Pushups (deload)
Thursday October 27, 2011
WOD
Strength – Deadlift 1-1-1-1-1
For Time:
Annie
50-40-30-20-10
Double Unders
Situps
Wednesday October 26, 2011
WOD
Strength – Pullups 5×5
5 Rounds for Time:
5 Hang Power Clean and Jerks (95/65)
10 Back Squats
Tuesday October 25, 2011
WOD
Strength – Bench 1-1-1-1-1
10 Min AMRAP
6 Ring Rows
8 Deadlifts (135/95)
10 KB Swings (24/16)
12 Double Unders
Monday October 24, 2011
WOD
Strength – Squat 1-1-1-1-1
For Time:
21-15-9
Burpee Pullups
Overhead Squats (95/65)
Situps
Saturday October 22, 2011
WOD
Accumulate 15 minutes of mobility works
Rowing Pyramid
250, 500, 1000, 500, 250
Rest only the time it takes to complete the prior sprint.
Score is time to completion
Friday October 21, 2011
WOD
Deadlift 5×3 @ 85%
4 Rounds For Time:
10 Thrusters (95/65)
15 Toes To Bar
20 Double Unders
Thursday October 20, 2011
WOD
Strength – Push Press 3×5
For Time:
15 -12-9-6-3 of the following…
Powerleans (135/95)
Bar Facing Burpees
Wednesday October 19, 2011
Strength – Pullups 5×5 or Skill – Kipping Pullups…but you must be able to do strict pullups to work on kipping pullups.
15 Min AMRAP
10 Ring Pushups
20 Squats
20 KB Swings(24/16)
10 Box Jumps (24/20)
Tuesday October 18, 2011
Strength – Squat 5×3@85%
5 Rounds For Time:
6 Pullups
12 Wallballs
24 Situps
Monday October 17, 2011
WOD
Skill – As many consecutive Double Unders as possible in 5 tries.
5 Rounds for Time:
5 KB Clean and Jerks per arm (16/12)
10 Pushups
5 Deadlifts (225/155)
10 Box Jumps (24/20)
Saturday October 15, 2011
WOD
There will be a wod tomorrow at noon. You must show up to see what it is!
Friday October 14, 2011
Strength – Press 3×5 @ 80%
For Time:
50 Burpees
50 KB Swings (24/16)
Thursday October 13, 2011
WOD
Skill – Full Snatch
For Time:
10-8-6-4-2
50-40-30-20-10
Thrusters (95/65)
Double Unders
Wednesday October 12, 2011
WOD
Strength – Ring Dips 4×10
12 Min AMRAP:
8 Pullups
12 Box Jumps(24/20)
12 Pushups
8 Hang Power Cleans(95/65)
Tuesday October 11, 2011
WOD
Strength – Front Squat 3×5
4 Rounds for Time:
15 Wall Balls (20/14)
15 Deadlift (155/105)
30 OH Lunge Steps (45/25)
Saturday October 8, 2011
WOD
“Barbara”
5 Rounds for Time:
20 Pulllups
30 Pushups
40 Situps
50 Squats
**rest 3 Mins between each round
Friday October 7, 2011
WOD
Strength – Push Jerk 5×3
For Time:
21-15-9
Hang Squat Cleans
Bar Facing Burpees
Thursday October 6, 2011
WOD
Skill – Full Cleans 5×2
20 min AMRAP
25 KB Swings (24/16)
15 Toes To Bar
5 Thrusters (95/65)
Wednesday October 5, 2011
WOD
Skill – Hand Stand Pushups
4 Rounds For Time:
3 Deadlifts (225/155)
6 Ring Dips
9 Box Jumps (20/16)
Tuesday October 4, 2011
WOD
Strength – Bench Press 3×3 @ 90%
10 min AMRAP
15 Wallballs (20/14)
10 pushups (hand release)
5 Pullups
Monday October 3, 2011
WOD
Strength – Thrusters 2-2-2-2-2
3 Rounds for Time:
10 OH Lunges (45/35)
10 KB Push Press-right arm (16/12)
10 KB Push Press- left arm (16/12)
10 Power Cleans (95/65)
10 Bar Facing Burpees
Saturday October 1, 2011
WOD
Surprise WOD come in at noon to find out what it is!!
Friday September 30, 2011
WOD
Strength – Squat 3×3@ 90%
Every Minute on Minute for as many minutes as possible:
10 Double Unders
5 Wall Ball Throw Situps
2 Burpees
Thursday September 29, 2011
WOD
Skill – Power Cleans
8 Min AMRAP:
12 Deadlifts (95/65)
9 Hang Power Cleans(95/65)
6 Pullups
Wednesday September 28, 2011
WOD
Strength – Ring Dips 5×8
For Time:
21-15-9
Ring Rows
Thrusters
Pushups
Toes To Bar
Tuesday September 27, 2011
WOD
Strength – Pullups 5×8
For Time
5 Rounds
10 Box Jumps (24/20)
10 Burpees
10 KB Swings (24/16)
10 Doule Unders
Monday September 26, 2011
WOD
Strength – Overhead Squat 5×3
12 Min AMRAP:
15 Zercher Squats (65/45)
10 Push Press (65/45)
5 Pullups
Friday September 23, 2011
WOD
Endurance 4 x 200m
For Time:
5 Rounds
7 Push ups
7 KB Swings
30 Squats
Thursday September 22, 2011
WOD
Skill – Power Snatch
10 Min AMRAP:
15 Box Jumps
8 Power Snatches (75/55)
Wednesday September 21, 2011
WOD
Strength – Deadlift 3×5@80%
Every Minute on the Minute until you accumulate 80 Reps of Push Press:
3 Pullups
3 Front Squats
Remainder of the minute is spent doing push press
Tuesday September 20, 2011
WOD
Strength – 5×5 Ring Dips
For Time:
21-18-15-12-9-6-3 of
KB Swings (24/16)
Sit Ups
Lunges
Monday September 19, 2011
WOD
Strength – Front Squat 3×5 @ 80%
For Time:
21-15-9
Wall Balls(20/14)
Burpees
Deadlifts (135/95)
50 Double Unders *at the end of every round*
Saturday September 17, 2011
WOD
“Cindy”
20min AMRAP:
5 Pullups
10 Pushups
15 Squats
Friday September 16, 2011
WOD
Strength – Deadlift 3×8 @ 80%
15 Min AMRAP
200m Farmers Walk (24/16)
20kb Swings (24/16)
200m Sprint
20 Pushups
200m Farmers Walk (24/16)
20 Toes to Bar
Thursday September 15, 2011
WOD
Strength – Pullups 3×8
For Time:
5 Rounds
15 Wall Balls
15 Box Jumps(20/16)
15 Squats
Wednesday September 14, 2011
WOD
Endurance – 3x400m sprint
10 Minute AMRAP:
3 Pullups
6 Deadlifts (185/135)
12 KB Swings(24/12)
24 Double Unders
Tuesday September 13, 2011
WOD
Strength – Push Press 3×5
For Time:
4 Rounds
9 Thrusters (95/65)
9 Ring Rows
9 Burpees
Friday, September 9th, 2011
WOD
Skill- Clean
For Time:
4 Rounds
4 Pullups
8 Sumo Deadlift Highpull (95/65)
12 K bell Swings (24/16)
WOD
Septmeber 8th, 2011
Strength – Deadlift 3×8 @ 70%
For Time:
200m Wallball Sprint
21-15-9
Burpee Toes To Bar
Push Press (95/65)
Front Squats (95/65)
200m Wallball Sprint
WOD
September 7th, 2011
Strength – Bench 3×8@70%
7min AMRAP
5 Deadlifts (225/155)
15 Wallballs 20/14
25 Double Unders
Benchmarks
One of the greatest things about CrossFit is the ability to test….then re-test yourself to determine your progress. The “Benchmark” workouts are standardized workouts that are used to test your strength, speed, agility, power, etc. Each workout is assigned a girls name….hence the term “The Benchmark Girls”
| The Benchmark Girls | ||
| Angie | 100 Pull-ups100 Push-ups100 Sit-ups100 Squats | For TimeComplete all reps of each exercise before moving to the next. |
| Barbara | 20 Pull-ups30 Push-ups40 Sit-ups50 Squats | 5 rounds for time |
| Chelsea | 5 Pull-ups10 Push-ups15 Squats | Each min on the min for 30 min |
| Cindy | 5 Pull-ups10 Push-ups15 Squats | As many rounds as possible in 20 min |
| Diane | Deadlift 225 lbsHandstand push-ups | 21-15-9 reps, for time |
| Elizabeth | Clean 135 lbsRing Dips | 21-15-9 reps, for time |
| Fran | Thruster 95 lbsPull-ups | 21-15-9 reps, for time |
| Grace | Clean and Jerk 135 lbs | 30 reps for time |
| Helen | 400 meter run1.5 pood Kettlebell swing x 21Pull-ups 12 reps | 3 rounds for time |
| Isabel | Snatch 135 pounds | 30 reps for time |
| Jackie | 1000 meter rowThruster 45 lbs (50 reps)Pull-ups (30 reps) | For time |
| Karen | Wall-ball 150 shots | For time |
| Linda (aka “3 bars of death”) | Deadlift 1 1/2 BWBench BWClean 3/4 BW | 10/9/8/7/6/5/4/3/2/1 reprounds for time |
| Mary | 5 Handstand push-ups10 1-legged squats15 Pull-ups | As many rounds as possible in 20 min |
| Nancy | 400 meter runOverhead squat 95 lbs x 15 | 5 rounds for time |
| The New Girls | ||
| Annie | Double-undersSit-ups | 50-40-30-20 and 10 rep rounds; for time |
| Eva | Run 800 meters2 pood KB swing, 30 reps30 pullups | 5 rounds for time. |
| Kelly | Run 400 meters30 box jump, 24 inch box30 Wall ball shots, 20 pound ball | Five rounds for time |
| Lynne | Bodyweight bench press (e.g., same amount on bar as you weigh)pullups | 5 rounds for max reps. There is NO time component to this WOD. |
| Nicole | Run 400 metersMax rep Pull-ups | As many rounds as possible in 20 minutes.Note number of pull-ups completed for each round. |
