Archive for November, 2011

Workout of the Day: Wednesday 11-23-11

WOD 1: “2011 Sectionals WOD # 4″: AMRAP 10:00

  • 60 Bar Facing Burpees
  • 30 Overhead Squats (120/90)
  • 10 Muscle Ups

Scaling: Scale overhead Squats as needed, sub 10 banded muscle ups or 10 dips + 10 ring pulls

WOD 2: (Strength-Default):Complete for max weight

  • Press: 5-4-3-2-1
  • Pull Ups 5-4-3-2-1

WOD 2: (Endurance) Tabata Drills (8 rounds each, no rest between):

  • Rowing
  • Bear Crawls
  • Lunges

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Workout of the Day: Tuesday 11-22-11

WOD 1: “2011 Sectionals WOD # 3″: AMRAP 5:00

  • Squat Clean (135/95)
  • Jerk (135/95)

Note: Notice I dropped the weight, the actual sectionals weight was 165/110… but in order to not burn out this week we will go a little lighter. As a goal you should get about 20% more reps than you did in the 2011 sectionals.

Scaling: A: 45/35 B: 75/45 C: 95/65 E: Rx

WOD 2: (Strength): 2 rounds, complete for max total weight lifted + distance.

  • 3:00 Ground-to-overhead with one kettlebell (select one KB, record total tonnage)
  • Rest 1:00
  • 3:00 Farmers Walk for distance (using the same KB, D&B 40′)
  • Rest 1:00

WOD 2: (Endurance): AMRAP 15:00

  • Run 200m
  • 7 Burpees
  • 14 Sit Ups

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Workout of the Day: Monday 11-21-11

WOD 1: “2011 Sectionals WOD # 2″: AMRAP 15:00

  • 9 Deadlifts (155/100)
  • 12 Push Ups (hand release)
  • 15 Box Jumps (24″/20″)

Scaling: Scale weights and box heights as needed.

WOD 2: (Strength):Complete for max weight

  • Bench Press: 5-4-3-2-1
  • Complete 10 GHD sit ups in between each set of Bench Press

WOD 2: (Endurance-Default) Tabata Drills (8 rounds each, no rest between):

  • Shuttle Runs (40′)
  • Mountain Climbers
  • Touch n’ Goes (squat and touch the ground, jump and clap overhead)

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Workout of the Day: Sunday 11-20-11

WOD 1: “Nasty Girls” 3 rounds for time of:

  • 50 Squats
  • 7 Muscle Ups
  • 10 Hang Power Cleans (135/95)

This classic Crossfit WOD is one from the archives! Scale the cleans as needed. Scaling for the muscle ups will be 15 ring dips + 15 ring pulls. Gonna be awesome, see you there!

Endurance WOD 2: Row 2,000m

Strength WOD 2: Press 5-5-5, Push Press 3-3-3, Push Jerk 1-1-1

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Workout of the Day: Saturday 11-19-11

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