WOD 2 Sep 2010
Buy In:
3 rounds:
10 steps walking lunge
10 pushups
10 pullups
WOD:
Run 200 meters
Rest :30
Repeat for 8 rounds, record all split times
Cash Out:
Mobility WOD, August 31
(http://www.mobilitywod.blogspost.com)
‘Workout of the Day’ Articles
WOD 1 Sep 2010
Welcome to September! Yes, it’s September already.
Buy In:
Amundson Warmup and Burgener Warmup
WOD:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Cash Out:
Mobility WOD, Episode 9, KStar
No WOD 31 August
It’s back-to-school night for us, so no WOD. Hit the streets for a 5K and then www.mobilitywod.blogspot.com
WOD 30 August 2010
Buy In:
Full 3 rounds, CrossFit Warmup. (CLICK HERE TO REVIEW)
WOD:
5 Rounds
Run 400m
25 Kettlebell Swings, 1.5 Pood
Cash Out:
Four minutes total in the butt-to-ankle squat. See KStar’s Mobility WOD, and I would bookmark this page, (http://mobilitywod.blogspot.com/2010/08/first-of-many-beat-downs.html)
WOD 28 August 2010
Buy In: Amundson Warmup, run 400m
WOD:
21-18-15-12-9-6-3 reps of:
Sumo-deadlift High Pull, 75 lbs
Push Jerk, 75 lbs.
Cash Out:
Pistol Practice 10:00 Use a plyo box to set your depth.
WOD 27 August 2010
Buy In:
Run 200m, Amundson warmup, run 200m
WOD:
“Marissa”
30 Squats
30 Pushups
30 Situps
30 Box Jumps, 20″
Run 400m
30 KB swings, 1 Pood
This weekend, Marissa heads off to USAF Boot Camp, and then to USAF Firefighter school. We wish her all the best, and are excited to see her take her CrossFit career into the honorable firefighter profession. Good Luck Marissa, please keep in touch!
WOD 26 August 2010
Another late night for me, so no WOD at the gym today. If anything changes, I’ll post on Facebook.
Buy In:
With PVC, do 10-15 reps of the following:
Shoulder pass-through, Overhead squat, Good Mornings, Press, Push-Press, Push-jerk.
then run 400m
WOD:
Deadlift 3-3-3-3-3
Cash Out:
Practice double unders until you complete 25. If you are able to string together 10+, then do 50.
WOD 25 August 2010
**CrossFit California City is CLOSED today and tomorrow, Wednesday/Thursday because of other commitments.
Buy In:
Full 3 rounds of CFWU
WOD:
“Test 3”
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Cash Out:
Roll your thighs and then attempt 10 broad jumps for max distance.
WOD 24 August 2010
Buy In:
CFWU , 2 rounds
WOD: (adults/teens)
**Teens use 15-45# for the snatch and make it a power snatch.
For Time:
1 Snatch 95 lbs
10 Pull-ups
2 Snatches 95 lbs
9 Pull-ups
3 Snatches 95 lbs
8 Pull-ups
4 Snatches 95 lbs
7 Pull-ups
5 Snatches 95 lbs
6 Pull-ups
6 Snatches 95 lbs
5 Pull-ups
7 Snatches 95 lbs
4 Pull-ups
8 Snatches 95 lbs
3 Pull-ups
9 Snatches 95 lbs
2 Pull-ups
10 Snatches 95 lbs
1 Pull-up
Cash Out:
GHD situps 5-5-5
Buy In (Adults/Teens):
Run 200m
10 PVC OHS, 10 Situps, 10 Pushups, 10 Pullups
Run 200m
WOD:
Adults:
30-25-20-15-10 of:
Burpees
Box jumps, 24 inch box
Toes to bar
Teens:
Run 800 M
20 Toes to bar
Run 800 M
20 Pushups
Run 800 M
20 Knees to Elbows
Run 800
20 Good Mornings, 15-35#
Cash Out (Adults/Teens):
5 Turkish Getups each arm, 15-35#