"Gymspastics"
3 rounds for min time of:
400 m run
10 x Muscle-Ups
25 yards handstand walk
10 x Standing Back Flip
10 x GHD Sit-Ups
TTB = 32 min
WOD: Thurs, 18 JUNE 2009
Three rounds for time of:
400-meter run
35-pound dumbbell "thruster," 21 reps
Post time to comments.
** Suggestion is to bring the dumbbells up to the track area **
400-meter run
35-pound dumbbell "thruster," 21 reps
Post time to comments.
** Suggestion is to bring the dumbbells up to the track area **
WOD: Tues, 16 JUNE 2009
Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 Squats
If you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar.
Post time and needed modifications to comments.
30 Jump rope double-unders
30 Sit-ups
30 Squats
If you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar.
Post time and needed modifications to comments.
WOD: Mon 15 June 2009
For time:
135 lb Thruster, 10 reps, 50 Double-unders
135 lb Thruster, 8 reps, 40 Double-unders
135 lb Thruster, 6 reps, 30 Double-unders
135 lb Thruster, 4 reps, 20 Double-unders
135 lb Thruster, 2 reps, 10 Double-unders
Post time to comments.
135 lb Thruster, 10 reps, 50 Double-unders
135 lb Thruster, 8 reps, 40 Double-unders
135 lb Thruster, 6 reps, 30 Double-unders
135 lb Thruster, 4 reps, 20 Double-unders
135 lb Thruster, 2 reps, 10 Double-unders
Post time to comments.
WOD: Thurs, 11 June 2009
For time:
185 pound Deadlift, 21 reps
Run 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Run 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Run 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Run 400 meters
12 Knees to elbows
Post time to comments.
185 pound Deadlift, 21 reps
Run 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Run 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Run 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Run 400 meters
12 Knees to elbows
Post time to comments.
WOD: WED, 10 JUNE 09
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean,
15 reps21 Pull-ups
Post time to comments.
Five rounds for time of:
40 pound Dumbbells split clean,
15 reps21 Pull-ups
Post time to comments.
WOD: TUE 09 JUNE 2009
Tabata Deadlift
For 20 seconds do as many reps of deadlift as you can.
Rest 10 seconds.
Repeat this 7 more times for a total of 8 sets.
Your score is counted by total number of reps in 8 sets.
CrossFitter - 225 lbs
Fire Breather - 315 lbs
Post total reps of deadlift to comments.
CrossFit Football WOD
For 20 seconds do as many reps of deadlift as you can.
Rest 10 seconds.
Repeat this 7 more times for a total of 8 sets.
Your score is counted by total number of reps in 8 sets.
CrossFitter - 225 lbs
Fire Breather - 315 lbs
Post total reps of deadlift to comments.
CrossFit Football WOD
WOD: FRI 05 JUNE 2009
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
** Weather dependent, this can be done outside at the pull-up staions below the Pentagon Library and Conference Center
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
** Weather dependent, this can be done outside at the pull-up staions below the Pentagon Library and Conference Center
WOD: 02 JUNE 2009
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Yes!!!
The PAC does have kettlebells now
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Yes!!!
The PAC does have kettlebells now
WOD: Thur, 26 Mar 09 CFit Pentagon
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
Post your choice of girls and rounds completed to comments.
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
Post your choice of girls and rounds completed to comments.
WOD: Tue, 24 Mar 09 CFit Pentagon
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Post time to comments.
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Post time to comments.
WOD: Mon, 23 Mar 09 CFit Pentagon
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
WOD: Thur, 19 Mar 09 CFit Pentagon
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
WOD: Wed, 18 Mar 09 CFit Pentagon
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
WOD: Mon, 16 Mar 09 CFit Pentagon
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
WOD: Fri, 13 Mar 09 CFit Pentagon
"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
WOD: Tue, 10 Mar 09 CFit Pentagon
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (sub 45 lb thrusters, 30 reps)
Post time to comments.
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (sub 45 lb thrusters, 30 reps)
Post time to comments.
WOD: Mon, 09 Mar 09 CFit Pentagon
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
WOD: Fri, 06 Mar 09 CFit Pentagon
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
WOD: Wed, 04 Mar 09 CFit Pentagon
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
WOD: Tue, 03 Mar 09 CFit Pentagon
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Post loads and body weight to comments.
WOD: Tue, 03 Mar 09 CFit Pentagon
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Post loads and body weight to comments.
WOD: Mon, 02 Mar 09 CFit Pentagon
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
65 Pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
WOD: Thur, 26 Feb 09 CFit Pentagon
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
WOD: Wed, 25 Feb 09 CFit Pentagon
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
WOD: Tue, 24 Feb 09 CFit Pentagon
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
WOD: Mon, 23 Feb 09 CFit Pentagon
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Post loads and body weight to comments.
WOD: Fri, 20 Feb 09 CFit Pentagon
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
500 meter Row
50 Squats
30 Back extensions
Post time to comments.
WOD: Thur, 19 Feb 09 CFit Pentagon
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
WOD: Wed, 18 Feb 09 CFit Pentagon
Complete as many rounds as you can in twenty minutes of:
5 Box Jumps (24 inch Box)
10 L-Pullups
15 Knees-to-Elbows
Post rounds completed to comments.
5 Box Jumps (24 inch Box)
10 L-Pullups
15 Knees-to-Elbows
Post rounds completed to comments.
WOD: Mon, 16 Feb 09 CFit Pentagon
Fir Time:
Run 1 Mile
100 Push-Ups
200 Sit-Ups
300 Squats
Post Time to Comments
Run 1 Mile
100 Push-Ups
200 Sit-Ups
300 Squats
Post Time to Comments
WOD: Fri, 13 Feb 09 CFit Pentagon
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
WOD: Thur, 12 Feb 09 CFit Pentagon
"Jason"
For time:
100 Squats 5 Muscle-ups
75 Squats10 Muscle-ups 50 Squats
15 Muscle-ups 25 Squats
20 Muscle-ups
Post time to comments.
Sub pull ups and Dips at a 3:1 ratio for Muscle Ups
For time:
100 Squats 5 Muscle-ups
75 Squats10 Muscle-ups 50 Squats
15 Muscle-ups 25 Squats
20 Muscle-ups
Post time to comments.
Sub pull ups and Dips at a 3:1 ratio for Muscle Ups
WOD: Wed, 11 Feb 09 CFit Pentagon
Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.
WOD: Tue, 10 Feb 09 CFit Pentagon
For time:
Row 1000 meters 25 Burpees
Row 750 meters 50 Burpees
Row 500 meters 75 Burpees
Post time to comments.
Row 1000 meters 25 Burpees
Row 750 meters 50 Burpees
Row 500 meters 75 Burpees
Post time to comments.
WOD: Thur, 05 Feb 09 CFit Pentagon
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments
WOD: Wed, 04 Feb 09 CFit Pentagon
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds
WOD: Tue, 03 Feb 09 CFit Pentagon
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps10 Ring dips
Post time to comments
95 pound Sumo-deadlift high-pull, 10 reps10 Ring dips
Post time to comments
WOD: Mon, 02 Feb 09 CFit Pentagon
For time:
15 Handstand push-ups 1 L Pull-up
13 Handstand push-ups 3 L Pull-ups
11 Handstand push-ups 5 L Pull-ups
9 Handstand push-ups 7 L Pull-ups
7 Handstand push-ups 9 L Pull-ups
5 Handstand push-ups 11 L Pull-ups
3 Handstand push-ups 13 L Pull-ups
1 Handstand push-up 15 L Pull-ups
Post time to comments.
15 Handstand push-ups 1 L Pull-up
13 Handstand push-ups 3 L Pull-ups
11 Handstand push-ups 5 L Pull-ups
9 Handstand push-ups 7 L Pull-ups
7 Handstand push-ups 9 L Pull-ups
5 Handstand push-ups 11 L Pull-ups
3 Handstand push-ups 13 L Pull-ups
1 Handstand push-up 15 L Pull-ups
Post time to comments.
WOD: Fri, 30 Jan 09 CFit Pentagon
Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps
Post time to comments and adjust weight as necessary
No hips or legs in shoulder press, no jerking the push-press.
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps
Post time to comments and adjust weight as necessary
No hips or legs in shoulder press, no jerking the push-press.
WOD: WED, 28 Jan 09 CFit Pentagon
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
Post your choice of girls and rounds completed to comments.
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
Post your choice of girls and rounds completed to comments.
WOD: Tue, 27 Jan 09 CFit Pentagon
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
(sub 3 : 1 regular dips for ring dips)
Post time to comments
21-15-9 reps of:
Clean 135 pounds
Ring dips
(sub 3 : 1 regular dips for ring dips)
Post time to comments
WOD: Fri, 23 Jan 09 CFit Pentagon
“Joe's Killer Workout”
5 Rounds for time of:
500m run (3 laps at PAC)
7 x Push Press - 115lb
8 x Dumbbell Hang Squat Clean - 45lb DBs
9 x Ring Dips
10 x Overhead Squats - 95lb
11 x L-Sit Pull-Ups
12 x Kettlebell Swings - 55lb
13 x Wall Ball Shots - 20lb ball, 10 ft target
TTB = 42:32
5 Rounds for time of:
500m run (3 laps at PAC)
7 x Push Press - 115lb
8 x Dumbbell Hang Squat Clean - 45lb DBs
9 x Ring Dips
10 x Overhead Squats - 95lb
11 x L-Sit Pull-Ups
12 x Kettlebell Swings - 55lb
13 x Wall Ball Shots - 20lb ball, 10 ft target
TTB = 42:32
WOD: Thurs, 22 Jan 09 CFit Pentagon
“One-Two’s WOD” 1 round for time:
30 x Pull-Ups
50 x KB Swings - 55lb
75 x Sit-Ups
50 x Push-Ups
30 x Front Squats - 95lb
50 x Back Extensions
25 x HSPU
30 x Hang Squat Cleans - 95lb
30 x Knees-to-Elbows
35 x Dips
21 x Snatches - 95lb
75 x Sit-Ups
TTB = 30:41
30 x Pull-Ups
50 x KB Swings - 55lb
75 x Sit-Ups
50 x Push-Ups
30 x Front Squats - 95lb
50 x Back Extensions
25 x HSPU
30 x Hang Squat Cleans - 95lb
30 x Knees-to-Elbows
35 x Dips
21 x Snatches - 95lb
75 x Sit-Ups
TTB = 30:41
WOD: Wed, 21 Jan 09 CFit Pentagon
“Eva” 5 rounds for time of:
800m run (5 laps at PAC)
30 x KB Swings - 70lb
30 x Pull-Ups
Give yourself an hour to complete!
800m run (5 laps at PAC)
30 x KB Swings - 70lb
30 x Pull-Ups
Give yourself an hour to complete!
WOD: Tues, 20 Jan 09 CFit Pentagon
AMRAP 20 min of: (see 07 Dec 08 on crossfit.com)
15 x Pull-Ups
15 x Ring Push-Ups
15 x Back Extensions
15 x Glute-Ham Developer Sit-Ups (or full extension on med ball)
15 x Pull-Ups
15 x Ring Push-Ups
15 x Back Extensions
15 x Glute-Ham Developer Sit-Ups (or full extension on med ball)
WOD: Mon, 19 Jan 09 CFit Pentagon
“Tabata Something Else”
20"on, 10" rest: 32 rounds total; don’t stop the clock.
Pull-ups
Push-Ups
Squats
Sit-Ups
Try and do the same number of reps for all 8 rounds on an exercise.
20"on, 10" rest: 32 rounds total; don’t stop the clock.
Pull-ups
Push-Ups
Squats
Sit-Ups
Try and do the same number of reps for all 8 rounds on an exercise.
WOD: Fri, 16 Jan 09 CFit Pentagon
“Riddler’s Killer WOD” For min time:
5 Rounds for time of:
400 m run
7 x Muscle-Ups
8 x Thrusters - 115lb
9 x Bent-over Rows - 115lb
10 x Bench Press - Bodyweight
40 x Sit-ups
TTB=44:44
5 Rounds for time of:
400 m run
7 x Muscle-Ups
8 x Thrusters - 115lb
9 x Bent-over Rows - 115lb
10 x Bench Press - Bodyweight
40 x Sit-ups
TTB=44:44
WOD: Thur, 15 Jan 09 CFit Pentagon
“Joe’s Fun Kettlebell WOD” For min time:
3 rounds of:
500m run
50 m walking KB Swings - 55lb
15 x Pull-Ups
10 x KB Snatch (5 /hand) - 55lb
6 x Turkish Getups - 3 /hand, 25lb Kettlebell
10 x Overhead Squats - 95lb
10 x Coffin Sit-Ups - 25lb
3 rounds of:
500m run
50 m walking KB Swings - 55lb
15 x Pull-Ups
10 x KB Snatch (5 /hand) - 55lb
6 x Turkish Getups - 3 /hand, 25lb Kettlebell
10 x Overhead Squats - 95lb
10 x Coffin Sit-Ups - 25lb
WOD: Wed, 14 Jan 09 CFit Pentagon
“Fabulous 50s” For time:
50 x Box Jump - 24 inches
50 x Jumping Pull-Ups
50 x Kettlebell Swings - 35lb or 1 pood
50 x Walking Lunge (25 per leg)
50 x Knees-to-Elbows
50 x Push Press - 45lb bar
50 x Back Extension
50 x Wall Ball Shots - 20lb ball
50 x Burpees
50 x Double Unders
Time To Beat (TTB) = 21:07
50 x Box Jump - 24 inches
50 x Jumping Pull-Ups
50 x Kettlebell Swings - 35lb or 1 pood
50 x Walking Lunge (25 per leg)
50 x Knees-to-Elbows
50 x Push Press - 45lb bar
50 x Back Extension
50 x Wall Ball Shots - 20lb ball
50 x Burpees
50 x Double Unders
Time To Beat (TTB) = 21:07
WOD: Tues, 13 Jan 09 CFit Pentagon
“Nate” As many rounds in 20 min of: 2 x MU
4 x HSPU
8 x KB Swings - 70lb
Goal = 12
4 x HSPU
8 x KB Swings - 70lb
Goal = 12
WOD: Mon, 12 Jan 09 CFit Pentagon
3 rounds for min time of: (see 23 Nov 08 on crossfit.com)
21 x Knees-To-Elbows (KTE)
21 x Kettlebell (KB) Swings – 55lb
21 x Push-Ups
15 x Towel Pull-Ups
21 x Box Jumps – 20in Box
21 x Back Extensions
25 x Walking Lunges
21 x Knees-To-Elbows (KTE)
21 x Kettlebell (KB) Swings – 55lb
21 x Push-Ups
15 x Towel Pull-Ups
21 x Box Jumps – 20in Box
21 x Back Extensions
25 x Walking Lunges
WOD: Fri, 09 Jan 09 CFit Pentagon
"Fight Gone Bad"
For max reps: 3 rounds, 5 exercises per round, 1 min per exercise with 1 min rest between rounds. Continuous clock. Score reps completed in each event. "Only" 17 min start to finish!
1. Wall Ball Shots - 20lb, 10ft target
2. Sumo Deadlift HighPull (SDHP) - 75lb
3. Box Jumps - 20" box
4. Push Press - 75lb
5. Bent Over Rows - 75lb (officially should be calories on Concept II rower)
- 1 min rest -
For max reps: 3 rounds, 5 exercises per round, 1 min per exercise with 1 min rest between rounds. Continuous clock. Score reps completed in each event. "Only" 17 min start to finish!
1. Wall Ball Shots - 20lb, 10ft target
2. Sumo Deadlift HighPull (SDHP) - 75lb
3. Box Jumps - 20" box
4. Push Press - 75lb
5. Bent Over Rows - 75lb (officially should be calories on Concept II rower)
- 1 min rest -
WOD: Thurs, 08 Jan 09 CFit Pentagon
AMRAP 20 min of: (see 27 Dec 08 on crossfit.com)
5 x Thrusters - 95lb
7 x Hang Power Cleans - 95lb
10 x SumoDeadlift HighPulls (SDHP) - 95lb
Goal: At least 7 rounds (Riddler did 9 rounds + 5 Thrusters)
AMRAP = As Many Rounds As Possible
5 x Thrusters - 95lb
7 x Hang Power Cleans - 95lb
10 x SumoDeadlift HighPulls (SDHP) - 95lb
Goal: At least 7 rounds (Riddler did 9 rounds + 5 Thrusters)
AMRAP = As Many Rounds As Possible
WOD: Wed, 07 Jan 09, CFit Pentagon
For min time: (see 05 Dec 08 on crossfit.com)
100 Squats / 2 x Muscle Ups (1 MU = 3 Pull-Ups/3 Dips)
80 Squats / 4 MU
60 Squats / 6 MU
40 Squats / 8 MU
20 Squats / 10 MU
Consider doing box jumps instead of squats for last 3 rounds. Do deep squat box jumps on last round (20).
100 Squats / 2 x Muscle Ups (1 MU = 3 Pull-Ups/3 Dips)
80 Squats / 4 MU
60 Squats / 6 MU
40 Squats / 8 MU
20 Squats / 10 MU
Consider doing box jumps instead of squats for last 3 rounds. Do deep squat box jumps on last round (20).
WOD: Tues, 6 Jan 09 CFit Pentagon
5 rounds for min time of: (see 05 Dec 08 on crossfit.com)
25 x Inverted Burpees (check out crossfit.com website on 05 Dec for explanation)
25 x Pull-Ups
25 x Burpees
25 x Inverted Burpees (check out crossfit.com website on 05 Dec for explanation)
25 x Pull-Ups
25 x Burpees
WOD: Mon, 05 Jan 09 CFit Pentagon
"ROSS" (Pentagon Original)
3 rounds for time of:
500m Row
12 x Weighted Pull-Ups - 25lb
10 x Bench Press - Bodyweight +25lb
8 x Push Press - 115lb
6 x Squat Cleans - 115lb
Goal: <>
3 rounds for time of:
500m Row
12 x Weighted Pull-Ups - 25lb
10 x Bench Press - Bodyweight +25lb
8 x Push Press - 115lb
6 x Squat Cleans - 115lb
Goal: <>
WOD: Fri, 02 Jan 09 CFit Pentagon
"Cindy" AMRAP 20 min of:
5 x Pull-Ups
10 x Push-Ups
15 x Squats
Goal - 20 rounds in 20 minutes!
You need to work off all that partying anyway!
5 x Pull-Ups
10 x Push-Ups
15 x Squats
Goal - 20 rounds in 20 minutes!
You need to work off all that partying anyway!
WOD: Thur, 01 Jan 09 CFit Pentagon
5 rounds for min time of:
15 x Hang Power Snatch
500m Run
See 14 Nov 08 on crossfit.com
15 x Hang Power Snatch
500m Run
See 14 Nov 08 on crossfit.com
WOD: Wed, 31 Dec 08 CFit Pentagon
AMRAP 20 min of: (As Many Rounds As Possible)
10 x Pull-Ups
10 x Thrusters - 65lb
See 05 Nov on crossfit.com
10 x Pull-Ups
10 x Thrusters - 65lb
See 05 Nov on crossfit.com
WOD: Tues, 30 Dec 08 CFit Pentagon
"Army Times Tabata" For max reps:
6 exercises back-to-back; complete 8 sets of each exercise (20" work/10"rest) of:
Squats
Shoulder Press
Curls
Upright Row
Bent-Over Row
Tricep Extensions
All with 45lb bar
Enjoy!
6 exercises back-to-back; complete 8 sets of each exercise (20" work/10"rest) of:
Squats
Shoulder Press
Curls
Upright Row
Bent-Over Row
Tricep Extensions
All with 45lb bar
Enjoy!
WOD: Mon, 29 Dec 08 CFit Pentagon
"Nona"
Row 500 meters, then 30-20-10 of:
Hang Power Cleans (95lb)
Pull-Ups
KB Swings (55lb)
Burpees
Goal: <>
Row 500 meters, then 30-20-10 of:
Hang Power Cleans (95lb)
Pull-Ups
KB Swings (55lb)
Burpees
Goal: <>
WOD: Fri, 26 Dec 08 CFit Pentagon
AMRAP 20 min of:
5 x Thrusters (95lb)
7 x Hang Power Cleans - 95lb
10 x SDHP - 95lb
Goal: At least 7 rounds (I did 9 + Thrusters)
5 x Thrusters (95lb)
7 x Hang Power Cleans - 95lb
10 x SDHP - 95lb
Goal: At least 7 rounds (I did 9 + Thrusters)
WOD: Wed, 24 Dec 08 CFit Pentagon
3 rounds for min time of:
500m Row
10 x Bench Press - 185lb
10 x OVHD Squats - 95lb (Overhead Squats)
10 x L Pull-Ups
10 x SDHP - 95lb (Sumo Deadlift HighPull)
Goal: <25 min
500m Row
10 x Bench Press - 185lb
10 x OVHD Squats - 95lb (Overhead Squats)
10 x L Pull-Ups
10 x SDHP - 95lb (Sumo Deadlift HighPull)
Goal: <25 min
WOD: Tues, 23 Dec 08 CFit Pentagon
3 Rounds for min time of:
7 x Muscle Ups
7 x Hang Squat Cleans - 135lb
15 x KB Swings - 55lb
30 x Sit-Ups
Goal: <24>
7 x Muscle Ups
7 x Hang Squat Cleans - 135lb
15 x KB Swings - 55lb
30 x Sit-Ups
Goal: <24>
WOD: Mon, 15 Dec 08 CFit Pentagon
Beau's Home WOD
For time: 3 Rounds of:
20 x Pull-Ups
50 x Push-Ups
20 x Knees-to-Elbows
20 x Shoulder Fly - 20lb
15 x Curls - 35lb Dumbbells
30 x Dips
50 x Sit-Ups
Goal: <30 min
For time: 3 Rounds of:
20 x Pull-Ups
50 x Push-Ups
20 x Knees-to-Elbows
20 x Shoulder Fly - 20lb
15 x Curls - 35lb Dumbbells
30 x Dips
50 x Sit-Ups
Goal: <30 min
WOD: Fri, 12 Dec 08 CFit Pentagon
3 rounds for time of:
500m run
50 x Box Jump - 24"
21 x Deadlift - 185lb
30 x Pull-Up
21 x Push Press - 95lb
40 x Sit-Ups
Goal: <1>
500m run
50 x Box Jump - 24"
21 x Deadlift - 185lb
30 x Pull-Up
21 x Push Press - 95lb
40 x Sit-Ups
Goal: <1>
WOD: Wed, 10 Dec 08 CFit Pentagon
10 Rounds for time of:
5 x L-Sit Pull-Ups
5 x Deadlift - 225lb
5 x Push Press - 115lb
Goal: <20min
5 x L-Sit Pull-Ups
5 x Deadlift - 225lb
5 x Push Press - 115lb
Goal: <20min
WOD: Thur, 04 Dec 08 CFit Pentagon
AMRAP 40 min of: (as many rounds as possible)
10 x Deadlift - 135lb
10 x Wall Ball Shots - 20lb/10ft tgt
10 x Knees-to-Elbows
10 x Thrusters - 65lb
Every 3rd Round, run 500m (3 laps at PAC)
Goal: Attempt to get at least 3 rounds
10 x Deadlift - 135lb
10 x Wall Ball Shots - 20lb/10ft tgt
10 x Knees-to-Elbows
10 x Thrusters - 65lb
Every 3rd Round, run 500m (3 laps at PAC)
Goal: Attempt to get at least 3 rounds
WOD: Wed, 03 Dec 08 CFit Pentagon
10 Days of Crossfit:
For time: Do first 2 exercises in first round, then add an exercise each round
1. 10 x Overhead Squats - 45lb bar
2. 5 x Burpees
3. 10 x Kettlebell Swings - 26Kg KB or 55lb DB
4. 10 x Ring Push-Ups
5. 5 x Kettlebell Snatch (5 x each side) - 40lb DBs or 35lb KB
6. 10 x Sit-Ups
7. 6 x Turkish Get-Ups (3 each side) - 25lb KB/DB
8. 10 x Dumbbell Thrusters - 45lb
9. 10 x Lunges (each side = 20 total)
10. 10 x DB row w/ Push-up in between, DB clean, DB thrusts - 45lb DBs
TTB: 40 min
For time: Do first 2 exercises in first round, then add an exercise each round
1. 10 x Overhead Squats - 45lb bar
2. 5 x Burpees
3. 10 x Kettlebell Swings - 26Kg KB or 55lb DB
4. 10 x Ring Push-Ups
5. 5 x Kettlebell Snatch (5 x each side) - 40lb DBs or 35lb KB
6. 10 x Sit-Ups
7. 6 x Turkish Get-Ups (3 each side) - 25lb KB/DB
8. 10 x Dumbbell Thrusters - 45lb
9. 10 x Lunges (each side = 20 total)
10. 10 x DB row w/ Push-up in between, DB clean, DB thrusts - 45lb DBs
TTB: 40 min
WOD: Wed, 26 Nov 08 CFit Pentagon
3 Rounds for time of:
21 x Knees to elbows
21 x Kettlebell swing - 55lb
21 x Push-ups
15 x Pull-ups
21 x Box jump - 20 in
21 x Back extension
50 x Walking Lunge (25/leg)
TTB: 22 min
21 x Knees to elbows
21 x Kettlebell swing - 55lb
21 x Push-ups
15 x Pull-ups
21 x Box jump - 20 in
21 x Back extension
50 x Walking Lunge (25/leg)
TTB: 22 min
WOD: Tue, 25 Nov 08 CFit Pentagon
Elizabeth: 21-15-9 for min time:
Squat Cleans - 135lb
Ring Dips
TTB: 11 Min
Squat Cleans - 135lb
Ring Dips
TTB: 11 Min
WOD: Fri, 21 Nov 08 CFit Pentagon
"Riddler's Killer Workout"
5 rounds for min time of:
500m Run (3 laps at PAC)
7 x Muscle Ups (sub 15 Pull-Ups / 15 Dips)
8 x Thrusters - 115lb
9 x Bent-over Rows - 115lb
10 x Bench Press - Bodyweight
40 x Sit-Ups
Enjoy your weekend!
5 rounds for min time of:
500m Run (3 laps at PAC)
7 x Muscle Ups (sub 15 Pull-Ups / 15 Dips)
8 x Thrusters - 115lb
9 x Bent-over Rows - 115lb
10 x Bench Press - Bodyweight
40 x Sit-Ups
Enjoy your weekend!
WOD: Wed, 19 Nov 08 CFit Pentagon
"Annie 1.5" 50-40-30-20-10 of:
Double Under Jumprope
Knees-to-Elbows
Back Extensions
Push-Ups
Kettlebell Swings - 55lb
Wall Ball Shots - 20lb, 10ft
TTB: 40 min
Double Under Jumprope
Knees-to-Elbows
Back Extensions
Push-Ups
Kettlebell Swings - 55lb
Wall Ball Shots - 20lb, 10ft
TTB: 40 min
WOD: Tues, 18 Nov 08 CFIT Pentagon
"One-Two's WOD" One round for min time of:
30 x Pull-Ups
50 x Kettlebell Swings - 55lb
75 x Sit-Ups
50 x Push-Ups
30 x Front Squats - 95lb
50 x Back Extensions
25 x HandStand Push-Ups (HSPU)
30 x Hang Squat Cleans - 95lb
30 x Knees to Elbows
21 x Snatches - 95lb
75 x Sit-Ups
TTB: 35 min
30 x Pull-Ups
50 x Kettlebell Swings - 55lb
75 x Sit-Ups
50 x Push-Ups
30 x Front Squats - 95lb
50 x Back Extensions
25 x HandStand Push-Ups (HSPU)
30 x Hang Squat Cleans - 95lb
30 x Knees to Elbows
21 x Snatches - 95lb
75 x Sit-Ups
TTB: 35 min
WOD: Mon, 17 Nov 08 CFIT Pentagon
"So You Think You Can Powerlift?"
21-18-15-12-9 of:
Deadlift - 95lb
Hang Power Clean - 95lb
Front Squat - 95lb
Push Press - 95lb
TTB: 23 min
21-18-15-12-9 of:
Deadlift - 95lb
Hang Power Clean - 95lb
Front Squat - 95lb
Push Press - 95lb
TTB: 23 min
WOD: Fri, 07 Nov 08 CFit Pentagon
AMRAP 20 min of:
5 x Thrusters – 95lb
7 x Hang Power Cleans – 95lb
10 x Sumo Deadlift High-Pull (SDHP) – 95lb
5 x Thrusters – 95lb
7 x Hang Power Cleans – 95lb
10 x Sumo Deadlift High-Pull (SDHP) – 95lb
WOD: Thurs, 06 Nov 08 CFit Pentagon
For min time (one round)
30 x Pull-Ups
50 x KB Swings – 55lb
75 x Sit-Ups
50 x Push-Ups
30 x Front Squats – 95lb
50 x Back Extensions
25 x HSPU
30 x Hang Squat Cleans – 95lb
30 x Knees to Elbows
35 x Dips
21 x Snatches – 95lb
75 x Sit-Ups
30 x Pull-Ups
50 x KB Swings – 55lb
75 x Sit-Ups
50 x Push-Ups
30 x Front Squats – 95lb
50 x Back Extensions
25 x HSPU
30 x Hang Squat Cleans – 95lb
30 x Knees to Elbows
35 x Dips
21 x Snatches – 95lb
75 x Sit-Ups
WOD: Wed, 05 Nov 08 CFit Pentagon
21-15-12-9 of:
Hang Squat Cleans – 75lb
Ring Dips
Pull-Ups
Knees-to-Elbows
Thrusters – 75lb
Kettlebell Swings – 55lb
500m Run (3 laps at PAC)
Hang Squat Cleans – 75lb
Ring Dips
Pull-Ups
Knees-to-Elbows
Thrusters – 75lb
Kettlebell Swings – 55lb
500m Run (3 laps at PAC)
WOD: Tues, 04 Nov 08 CFit Pentagon
AMRAP 40 min of:
5 x HandStand Push-Ups (HSPU)
10 x L-Sit Pull-Ups
10 x Ring Dips
15 x Walking Lunges
Every 3rd Round – 500m Run (3 laps at PAC)
5 x HandStand Push-Ups (HSPU)
10 x L-Sit Pull-Ups
10 x Ring Dips
15 x Walking Lunges
Every 3rd Round – 500m Run (3 laps at PAC)
WOD: Mon, 03 Nov 08 CFit Pentagon
“Nona”
500m Row, then
30-20-10 of:
Hang Power Cleans – 95lb
Pull-Ups
KB Swings – 55lb
Burpees
500m Row, then
30-20-10 of:
Hang Power Cleans – 95lb
Pull-Ups
KB Swings – 55lb
Burpees
WOD: Fri, 31 Oct 08 CFit Pentagon
“Brandon’s Bad Day” (see video on 03 Aug 07 on crossfit.com)
5 rounds for min time of:
15 x Overhead Squats – 95lb
15 x L-Pull-Ups
15 x Split Jerk – 95lb
15 x Knees-to-Elbows
15 x Hang Clean – 95lb
15 x Back Extension – 25lb
Happy Halloween!
5 rounds for min time of:
15 x Overhead Squats – 95lb
15 x L-Pull-Ups
15 x Split Jerk – 95lb
15 x Knees-to-Elbows
15 x Hang Clean – 95lb
15 x Back Extension – 25lb
Happy Halloween!
WOD: Thur, 30 Oct 08 CFit Pentagon
“Running with Fran and Elizabeth”
800m Run (5 laps at PAC)
Fran: 21-15-9 of
Thrusters – 95lb
Pull-Ups
800m Run
Elizabeth: 21-15-9 of
Cleans – 135lb
Ring Dips
800m Run
800m Run (5 laps at PAC)
Fran: 21-15-9 of
Thrusters – 95lb
Pull-Ups
800m Run
Elizabeth: 21-15-9 of
Cleans – 135lb
Ring Dips
800m Run
WOD: Wed, 29 Oct 08 CFit Pentagon
“Beau’s Home WOD” 3 rounds for time of:
20 x Pull-Ups
50 x Push-Ups
20 x Knees-to-Elbows
15 x Curls – 35lb DBs (15 each arm)
20 x Shoulder Fly – 20lb DBs
30 x Dips
50 x Sit-Ups
20 x Pull-Ups
50 x Push-Ups
20 x Knees-to-Elbows
15 x Curls – 35lb DBs (15 each arm)
20 x Shoulder Fly – 20lb DBs
30 x Dips
50 x Sit-Ups
WOD: Tues, 28 Oct 08 CFit Pentagon
For min time:
1 mile run
3 rounds of:
25 x Kettlebell Swings - 55lb
25 x Wall Ball Shots - 20lb, 10 ft
25 x Pull-Ups
1 mile run
TTB: 34 min
1 mile run
3 rounds of:
25 x Kettlebell Swings - 55lb
25 x Wall Ball Shots - 20lb, 10 ft
25 x Pull-Ups
1 mile run
TTB: 34 min
WOD: Mon, 27 Oct 08 CFit Pentagon
3 rounds for min time of:
15 x Pull-Ups
12 x Overhead Squats – 95lb
9 x Knees-to-Elbows
6 x Clean & Jerk – 135lb
4 x Turkish Getups – 25lb
15 x Pull-Ups
12 x Overhead Squats – 95lb
9 x Knees-to-Elbows
6 x Clean & Jerk – 135lb
4 x Turkish Getups – 25lb
WOD: Fri, 24 Oct 08 CFit Pentagon
"Linda" or "3 Bars of Death" (see 06 Sep 08 on crossfit.com)
10-9-8-7...1 of the triplet:
Deadlift - 1.5 x bodyweight
Bench Press - 1.0 x bodyweight
Squat Cleans - .75 x bodyweight
10-9-8-7...1 of the triplet:
Deadlift - 1.5 x bodyweight
Bench Press - 1.0 x bodyweight
Squat Cleans - .75 x bodyweight
WOD: Wed, 22 Oct 08 CFit Pentagon
5 round for min time of: (see 20 Sep 08 on crossfit.com)
15 x Deadlift - 135lb
12 x Hang Power Cleans - 135lb
9 x Front Squat - 135lb
6 x Push Jerk - 135lb
I suggest using the squat rack to help in transitioning between events.
15 x Deadlift - 135lb
12 x Hang Power Cleans - 135lb
9 x Front Squat - 135lb
6 x Push Jerk - 135lb
I suggest using the squat rack to help in transitioning between events.
WOD: Tues, 21 Oct 08 CFit Pentagon
"Ryan" (see 08 Oct 08 on crossfit.com)
5 rounds for min time of:
7 x Muscle-Ups (sub 15/15 Pull-Ups/Dips)
21 x Burpees
5 rounds for min time of:
7 x Muscle-Ups (sub 15/15 Pull-Ups/Dips)
21 x Burpees
WOD: Mon, 20 Oct 08 CFit Pentagon
"Mr. Joshua" (see 10 Oct 08 on crossfit.com)
5 rounds for min time of:
500m run (3 laps at PAC)
30 x Knees-to-Elbows
15 x Deadlift - 250lb
5 rounds for min time of:
500m run (3 laps at PAC)
30 x Knees-to-Elbows
15 x Deadlift - 250lb
WOD: Fri, 17 Oct 08 CFit Pentagon
"Barbera" (see 04 Oct 08 on crossfit.com)
5 rounds for min time of:
500m Run (3 laps at PAC)
20 x Pull-Ups
30 x Push-Ups
40 x Sit-Ups
50 x Squats
5 rounds for min time of:
500m Run (3 laps at PAC)
20 x Pull-Ups
30 x Push-Ups
40 x Sit-Ups
50 x Squats
WOD: Thur, 16 Oct 08 CFit Pentagon
"Nate" (see 19 Sep 08 on crossfit.com)
AMRAP (As Many Rounds As Possible) for 20 minutes of:
2 x Muscle-Ups (Do 5 x Pull-Ups and 5 x Dips for substitute)
4 x Hand Stand Push-Ups
8 x Kettlebell Swings - 70lb
AMRAP (As Many Rounds As Possible) for 20 minutes of:
2 x Muscle-Ups (Do 5 x Pull-Ups and 5 x Dips for substitute)
4 x Hand Stand Push-Ups
8 x Kettlebell Swings - 70lb
WOD: Wed, 15 Oct 08 CFit Pentagon
Clean & Jerks - 135lb (see 02 Oct o8 on crossfit.com)
With a continuously running clock, do 1 x Clean & Jerk the first minute, 2 x C&J the 2nd, 3 the 3rd, continuing as long as you are able. Feel free to break sets as required. If 135lb is too much, lower the weight.
Goal: Make it through 6 minutes!
With a continuously running clock, do 1 x Clean & Jerk the first minute, 2 x C&J the 2nd, 3 the 3rd, continuing as long as you are able. Feel free to break sets as required. If 135lb is too much, lower the weight.
Goal: Make it through 6 minutes!
WOD: Tues, 14 Oct 08 CFit Pentagon
"Joe's Fun Kettlebell WOD" - a CrossFit Pentagon original WOD
3 rounds for min time of:
500m Run (3 laps at PAC)
50m Walking Kettlebell Swings (about 20) - 55lb
15 x Pull-Ups
10 x Kettlebell Snatch - 5 per hand
6 x Turkish Get-Ups - 25lb, 3 per hand
10 x Overhead Squats - 95lb
15 x Knees-to-Elbows
TTB: 32:00
3 rounds for min time of:
500m Run (3 laps at PAC)
50m Walking Kettlebell Swings (about 20) - 55lb
15 x Pull-Ups
10 x Kettlebell Snatch - 5 per hand
6 x Turkish Get-Ups - 25lb, 3 per hand
10 x Overhead Squats - 95lb
15 x Knees-to-Elbows
TTB: 32:00
WOD: Mon, 13 Oct 08 CFit Pentagon
For min time: 30 x Muscle-Ups (see 26 Sep 08 on crossfit.com)
If you cannot do a Muscle-Up, do 120 pull-ups and 120 dips (4:1)
TTB: 5:34
Feel free to call me if you want to borrow my rings: 693-2268
If you cannot do a Muscle-Up, do 120 pull-ups and 120 dips (4:1)
TTB: 5:34
Feel free to call me if you want to borrow my rings: 693-2268
WOD: Fri, 10 Oct 08 CFit Pentagon
"Fight Gone Very Bad" (see 07 Sep 08 on crossfit.com)
4 rounds: 1 min each exercise on a continuous clock, 1 min rest between rounds.
1. Wall ball shots - 20lb ball, 10' target
2. Sumo Deadlift High Pulls - 75lb
3. Box Jump - 20"
4. Push Press - 75lb
5. Bent-over-Rows - 75lb
6. Knees-to-Elbows
When the clock starts, do max number of reps at each station, moving station after each minute on a continuous clock. One minute rest between rounds.
4 rounds: 1 min each exercise on a continuous clock, 1 min rest between rounds.
1. Wall ball shots - 20lb ball, 10' target
2. Sumo Deadlift High Pulls - 75lb
3. Box Jump - 20"
4. Push Press - 75lb
5. Bent-over-Rows - 75lb
6. Knees-to-Elbows
When the clock starts, do max number of reps at each station, moving station after each minute on a continuous clock. One minute rest between rounds.
WOD: Thurs, 09 Oct 08 CFit Pentagon
"Isabel" (see 24 Sep 08 on crossfit.com)
30 x Snatch - 135lb or whatever you can do!
Post load and time to complete
30 x Snatch - 135lb or whatever you can do!
Post load and time to complete
WOD: Wed, 08 Oct 08 CFit Pentagon
"Fabulous 50s" (see 20 Sep 08 on crossfit.com)
50 x Box Jump - 24"
50 x Jumping Pull-Ups
50 x Kettlebell Swings - 35lb
50 x Walking Lunge - 50 steps (25/leg)
50 x Knees-to-Elbows
50 x Push Press - 45lb bar
50 x Back Extensions
50 x Wall Ball Shots - 20lb ball, 10' target
50 x Burpees
50 x Double Under Jumprope
Time To Beat: 22:00
50 x Box Jump - 24"
50 x Jumping Pull-Ups
50 x Kettlebell Swings - 35lb
50 x Walking Lunge - 50 steps (25/leg)
50 x Knees-to-Elbows
50 x Push Press - 45lb bar
50 x Back Extensions
50 x Wall Ball Shots - 20lb ball, 10' target
50 x Burpees
50 x Double Under Jumprope
Time To Beat: 22:00
WOD: Tues, 07 Oct 08 CFit Pentagon
"Michael" (see 16 Sep 08 on crossfit.com)
3 rounds for min time of:
800M run (5 laps at PAC)
50 x Back Extensions
50 x Sit-Ups
3 rounds for min time of:
800M run (5 laps at PAC)
50 x Back Extensions
50 x Sit-Ups
WOD: Mon, 06 Oct 08 CFit Pentagon
The beginning of our "Named WOD Week"
"Ross" A CrossFit Pentagon original WOD
3 rounds for min time of
500m Row
12 x Weighted Pull-ups - 25lb
10 x Bench Press - Bodyweight + 25lb
8 x Push Press - 115lb
6 x Squat Cleans - 115lb
"Ross" A CrossFit Pentagon original WOD
3 rounds for min time of
500m Row
12 x Weighted Pull-ups - 25lb
10 x Bench Press - Bodyweight + 25lb
8 x Push Press - 115lb
6 x Squat Cleans - 115lb
WOD: Fri, 03 Oct 08 CFit Pentagon
"Fran" (see 15 Sep 08 on crossfit.com)
21-15-9 for time of :
Thruster - 95lb
Pull-Ups
Goal is to get under 4 minutes. Trust me, it is
harder than it looks.
21-15-9 for time of :
Thruster - 95lb
Pull-Ups
Goal is to get under 4 minutes. Trust me, it is
harder than it looks.
WOD: Wed, 01 Oct 08 CFit Pentagon
Five rounds for max reps of: (see 10 Sep 08 on crossfit.com)
Bench Press - Bodyweight
Pull-Ups
Back Squat - Bodyweight
Bench Press - Bodyweight
Pull-Ups
Back Squat - Bodyweight
WOD: Tues, 30 Sep 08 CFit Pentagon
"The Chief" (see 14 Sep 08 on crossfit.com)
Max rounds in 3 minutes of:
3 x Power Clean - 135lb
6 x Push Ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Max rounds in 3 minutes of:
3 x Power Clean - 135lb
6 x Push Ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
WOD: Mon, 29 Sep 08 CFit Pentagon
For min time:
20 x Deadlift - 225lb
30 x HandStand Push-Ups
40 x Pull-Ups
50 x Kettlebell Swings - 55lb
60 x Sit-Ups
70 x Wall Ball Shots - 20lb ball, 10' target
TTB: 21:19
20 x Deadlift - 225lb
30 x HandStand Push-Ups
40 x Pull-Ups
50 x Kettlebell Swings - 55lb
60 x Sit-Ups
70 x Wall Ball Shots - 20lb ball, 10' target
TTB: 21:19
WOD: Fri, 26 Sep 08 CFit Pentagon
For max weight: (see 31 Aug/02 Sep on crossfit.com)
Weighted Pull-Ups: 1-1-1-1-1-1-1
Push Jerk: 3-3-3-3-3
Deadlift: 3-3-3-3-3
Have a good weekend.
Weighted Pull-Ups: 1-1-1-1-1-1-1
Push Jerk: 3-3-3-3-3
Deadlift: 3-3-3-3-3
Have a good weekend.
WOD: Thur, 25 Sep 08 CFit Pentagon
"Nasty Girls 1.5" (see 29 Aug 08 on crossfit.com)
5 rounds for min time of:
500m Run (3 laps at PAC)
50 x Squats
7 x Muscle-Ups (sub 15 x Pull-Ups, 15 x Dips)
10 x Hang Power Cleans - 135lb
5 rounds for min time of:
500m Run (3 laps at PAC)
50 x Squats
7 x Muscle-Ups (sub 15 x Pull-Ups, 15 x Dips)
10 x Hang Power Cleans - 135lb
WOD: Wed, 24 Sep 08 CFit Pentagon
For Min Time: (see 27 Aug 08 on crossfit.com)
30 x HandStand Push-Ups (HSPU)
40 x Pull-Ups
50 x Kettlebell Swings - 55lbs
60 x Sit-Ups
70 x Burpees
30 x HandStand Push-Ups (HSPU)
40 x Pull-Ups
50 x Kettlebell Swings - 55lbs
60 x Sit-Ups
70 x Burpees
WOD: Tues, 23 Sep 08 CFit Pentagon
"Grace" (see 18 Sep 08 on crossfit.com)
30 x Clean & Jerk - 135lb
TTB: 7:12 by "Riddler"
30 x Clean & Jerk - 135lb
TTB: 7:12 by "Riddler"
WOD: Mon, 22 Sep 08 CFit Pentagon
For Max Weight: (see 26 Aug 08 on crossfit.com)
Front Squat: 10-10-10-10-10
Front Squat: 10-10-10-10-10
WOD: Fri, 10 Sep 08 CFit Pentagon
For min time: (see 23 Aug 08 on crossfit.com)
Run 800 meters (5 laps at PAC)
21 x Shoulder Press - 95lb
Run 800 meters
21 x Push Press - 95lb
Run 800 meters
21 x Push Jerk - 95lb
Run 800 meters (5 laps at PAC)
21 x Shoulder Press - 95lb
Run 800 meters
21 x Push Press - 95lb
Run 800 meters
21 x Push Jerk - 95lb
WOD: Thur, 18 Sep 08 CFit Pentagon
50-40-30-20-10 for min time:
500m Run (3 laps at PAC)
Knees-to-Elbows
Ring Dips
Double Unders Jumprope
Kettlebell Swings - 35lb
TTB: 54:51
500m Run (3 laps at PAC)
Knees-to-Elbows
Ring Dips
Double Unders Jumprope
Kettlebell Swings - 35lb
TTB: 54:51
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