Old School

I added an old school body building exercise in this work out.  It is still a some what functional movement.

WOD: AMRAP 20 min

5 Reps Bent-over row (body weight)

10 Reps Over head squat (95#)

15 Reps clapping push-up

20 Reps Russian twist (18# med ball) 

Rounds complete: 6 + 5 rows, 8 OHS. Finished number 7 in 21:58

Bench press

The WOD:

Row 500M

30 Reps Body weight Bench press (205#)

Row 1000M

20 Reps (BW) Bench

Row 2000M

10 Reps (BW) Bench

Time: 29:09

Filthy 50

The Filthy 50

50 Box Jumps (20 inch)
50 Jumping Pull-ups
50 Kettle Bell Swings (35#)
50 Steps walking lunge
50 Knees to elbows
50 Push press (45#)

50 Back Extent ions
50 Wall Balls (20# 10ft)
50 Burpees 
50 Double unders

Ready Go

Time: 30:41

Easy Day

The WOD: 5 rounds

10 Over head squats (95#)

10 Sumo Dead lift (95#)

Time: 7:56

Co-worker work out

This one was designed by one of my comrades.  After all was said and done I was a bit gassed.

The WOD: 4 rounds 

25 Wall Balls (18# that's all I have to work with)

25 Plyo Push-ups

25 Bosu Ball sit-ups ( I know they are  gay)

25 burpees

Time: 26:23

Folded

This one folded me like a lawn chair

WOD: 5 rounds

5L/5R Turkish get ups (24Kg)

15 Ring dips

20 Plyo Push-ups

25 Double unders

Time: 34:50

The 300

The WOD 300

25 Pull-ups

50 Dead lift (135#)

50 Push-ups

50 Box Jumps 24 in

50 Floor wipers (135#)

50R/50L single arm dumbbell clean press (35#)

25 Pull-ups

Time: 26:57

Daniel

The Work Out

Complete for time

50 Pull-ups

Run 400M 

21 reps Thruster (95#)

Run 800M

21 reps Thruster

Run 400M

50 Pull-ups

Time: 20:14

Home Gym

Home Gym  CrossFit Winchester WOD 

4 Rounds
25 Box Jumps 20 in
25 Wall Ball 18# 10 ft
25 Floor wipers 135# Barbell
25 Kettle bell Sumo dead lift 32Kg
Time: 25:51

Main Page WOD

THE WOD:

4 Rounds

100 ft Weighted walking lunge 30# dumb bell in each hand

30 reps 24 in Box jumps

20 reps Weighted Pull-ups 30#

Time 29:59

Diane

Wow I was super slow on this one.  No excuses just being damn lazy. 

The WOD: Diane

Complete reps 21, 15, 09

225# Dead lift

Handstand Push-ups

Time 11:49 

Round Two

Row 4 each 500 meter intervals

1st 500 1:34

2nd 500 1:46

3rd 500 1:46

4th 500 1:47 

Fran (May 14)

I HATE Fran

WOD FRAN

Complete reps for time

21, 15, 09

Thrusters

Pull-ups

Time: New PR 4:22

5 KM

I haven't done this in quite some time 

The WOD 

Run 5 KM

Time 25:14  

Shaky internet

The Internet has been down for the past three days so here is the work I have done 

Sunday WOD

5L/5R Turkish get ups (24Kg)

12 Pull-ups

10 Burpees

20 sit-ups

Time 27:06

Monday Rest

Tuesday WOD

25 Kettle bell swings (32Kg)

25 Back extensions

25 Knees to elbows 

Time 32:04

The Last Ascent

The WOD: Complete for time:

5, 10, 15 reps 

Back Squat (225#)

Box Jumps

Time: 6:28

Back to the cards

The WOD 4 of diamonds

3 rounds

40 reps Push press 65/45#

30 reps Squats

20 reps Ring Dips

10 reps Double unders

Time 11:29

Helen + 1

Helen with an extra round for an even mile.

WOD 3 + 1  rounds

400 Meter run (my route was about 450M)

21 KB swings (24kg)

12 Pull-ups

Time @ 3 rounds 13:58 @ 4 rounds 19:27 all conducted @ 6,000 ft elevation, yes I have been beating that fact to death because every workout I have done has almost sent me in to rabido and my times' suck.

Still at altitude

This one had me a bit winded.

The WOD: Complete reps for time

50, 40, 30, 20, 10.

Double unders
Push-ups
Sit-ups
Time: 14:40

Six Thousand Feet

Training at altitude sucks.
This is something I threw together to ease in to it at 6,000 ft

5 rounds
10 Over head squats (95#)
10 Each arm Kettle bell one arm snatch (35#)
10 Burpees
Time: a horrible 15:00 flat and I almost had a visit from pukie

Working with the clients

I did this Met-con yesterday with the clients of CrossFit Winchester to show them this stuff never gets easy.  and yes even the the instructor feels the same pain.

WOD AMRAP 20 min

15 reps thruster (65#)

21 Jumping pull-ups

Reps 9 + 15 thrusters (Old PR 8 rounds)