A.  Snatch Pull  - 4 reps x 6 sets, rest 2:00-3:00 minutes
B.  Tall Clean - 2 reps x 6 sets, rest 2:00-3:00 minutes
Coach’s notes:  In the snatch pull loading should not be so heavy that the speed of the movement is sacrificed and arms should bend considerably to bring the bar high, use straps if [...]

5 rounds for time:
 
500 m Row
AMRAP Push-Ups
Rest 3:00 minutes
 
Coach’s notes:  Post row times and number of push-ups for each set to comments. 

-
Compare to June 8, 2010

Helen
3 rounds for time:
400 m Run
21 KB Swings
12 Pull Ups
Coach’s notes:  Weight for the kettlebell swings is 1.5 pood for guys and 1.0 pood for gals.  Post time to complete to comments.
Compare to July 1, 2010

As many rounds in 20 minutes:
5 HSPU’s
15 Unbroken KB SDLHP
Coach’s notes:  Guys use 2.0 pood and gals 1.5 pood for the SDLHP.  Post rounds completed to comments.
Compare to May 1, 2010
Important Reminder - Due to the L1 certification we are hosting this weekend the following classes will be running - adult classes at 7 am [...]

SMA Awareness WOD 2010
200 Thrusters for time
Coach’s notes:  Guys use 75 lbs, gals 45 lbs.  Post time to complete to comments.
Compare to December 29, 2009
Reminder this Saturday and Sunday we host the L1 Cert so adult CrossFit classes will be at 7am both days (no other classes).  Kids and Teens will be at regular times [...]

3 rounds for total work time:
A.  Long Jump 100 ft
35 Double Unders
Rest 60 seconds
3 rounds for time:
B.  Run 200 m
25 Box Jumps
C.  Tabata Jumping Pull-ups for reps
Coach’s notes:  Use 20″ box for box jumps.  Post time for A and B and reps for C to comments.
Reminder this Saturday and Sunday we host the L1 [...]

A.  Back Squat  - 1, 1, 1, 1, 1, 1, 1
B.  Power Snatch - 1, 1, 1, 1, 1, 1, 1
Coach’s notes:  Post load for all sets to comments.
Reminder this Saturday and Sunday we host the L1 Cert so adult CrossFit classes will be at 7am both days (no other classes).  Kids and Teens will [...]

5 rounds for time:
400 m Run
30 Anchored Sit-ups
20 KB Swings
10 Toes to Bar
Coach’s notes:  Guys use 1.5 pood, gals 1.0 pood for KB swings.  Post time to complete to comments.

For fewest sets:
100 Bodyweight Bench Press
 
Coach’s notes:  There is no time component to this workout, so take as much time as you want between sets.  Post weight used, bodyweight and number of sets to comments.
Compare to August 23, 2008

A1. Deadlift - 1 rep X 5 sets, rest as needed
A2. AMRAP Pull-ups X 5 sets, rest as needed
Coach’s notes: Post load for all sets of deadlift and total weight lifted. Post pull-ups per set and total pull-ups to comments.

As many  Rounds in 20 minutes: 
5 Power Cleans
20 Pistols
 
Coach’s notes:  Guys use 185#, gals 120# for the power clean.  Post rounds complete to comments.

2000 m Row
Coach’s notes:  Post time to complete to comments.
Compare to June 15, 2010

1 round for time:
75 Shoulder Press
75 Push Press
Coach’s notes:  Guys use 95 lbs, gals 65 lbs.  Post time to complete to comments.

3 rounds for time:
400 m Farmer’s Walk
25 Man Makers
Coach’s notes:  Guys use 35 lb DB’s per hand for farmer’s walk and man makers, gals 20 lb.  For man makers (because there are some variations) start standing with DB’s in each hand.  Drop to a push up position, then do a single arm DB row one arm at a time, [...]

Toes to bar on the minute.
Coach’s notes:  Post rounds + reps completed to comments.
Compare to December 21, 2009

A.  For reps:
AMRAP Double Unders in 5 minutes
B.  Alternating Tabata for reps:
1.  Deadlift
2.  Push-ups
C.  For total time:
 400 m sprint, rest 30 seconds, 400 m sprint
Coach’s notes:  Choose your order and your rest but complete all 3 sets in 21 minutes total.  Guys and gals use bodyweight for deadlift.   Post all results to comments.
Check out our [...]

Leadership as Rx’d website
 
A.  Split jerk  -  3, 2, 2, 1, 1, 1, 1
B1.  KB Swings - 20 reps unbroken x 5 sets, rest 90 seconds
B2. Push Press - 2 reps x 5 sets, rest 90 seconds
Coach’s notes:  Post loads for all sets to comments.

Run 5 km
Coach’s notes:  Post time to complete to comments.
Compare to April 7, 2008
CFC3 is today!  Kids class as scheduled, no adult class or open gym.  Come participate or cheer your fellow CrossFitters on!  BBQ this afternoon is for EVERYONE!

        
As many rounds in 20 minutes: 
5 Chest to Bar Pull-ups
10 Alternating Pistols
15 Wallballs
 
Coach’s notes:  Guys use 20# and gals 14# for wallballs.  Post number of rounds complete to comments.

In any order for reps and time(s):
A.  AMRAP in 5 minutes:
15 Push Press
10 SDLHP
B.  75 Box Jumps
C.  30 hang Squat Cleans
Coach’s notes:  Guys use 95#, gals 65# for the push press/SDLHP couplet, guys 24”, gals 20” for box jumps and 155# and 95# respectively for the hang squat clean.  Choose your order but rest exactly [...]

Deadlift  1, 1, 1, 1, 1, 1, 1
Coach’s notes:  Post load to comments.
Compare to November 22, 2009

21 Front Squat
9 Jumping Pull-up Burpees
15 Front Squat
15 Jumping Pull-up Burpees
9 Front Squat
21 Jumping Pull-up Burpees
Coach’s notes:  Guys use 165 lbs, gals 105 lbs for front squat.  Bar must be out of reach for jumping pull-up burpees.  Post time to complete to comments.

5 rounds for time:
Run 400m
15 Push Jerk
Coach’s notes:  Guys use 155 lbs and gals 95 lbs for push jerk.  Post time to complete to comments.
Compare to May 18, 2009

A.  Rope Climb  - AMRAP in 10 minutes
B.  3 rounds for time:
200 m DB Farmer’s Walk
20 Alternating Single Arm DB Snatch
Coach’s notes:  Guys use 45 lbs per hand for farmer’s walk and a single 45 lb DB for the snatch, gals 25 lbs.  Post number of rope climbs in 10 minutes and time for B [...]

OHS  1, 1, 1, 1, 1, 1, 1
Coach’s notes:  Post load for each set to comments.
Compare to June 26, 2009

1 round for time:
Row 250 m
21 Bench Press
Row 500 m
15 Bench Press
Row 750 m
9 Bench Press
Coach’s notes:  Guys use 135 lbs and gals 85 lbs for bench press.  Post time to complete to comments. 
Compare to May 4, 2010

“Roy”
5 Rounds for time:
15 Deadlift
20 Box Jumps
25 Pull-ups
 
Coach’s notes:  Guys use 225#, gals 155# for deadlift and 24” for box jumps.  Post time to complete to comments. 
Compare to www.crossfit.com on July 27, 2010.

In any order for time(s):
 
A.      50 Med Ball Clean Wallball
        Rest 2:00
B.      3 Rounds for time:
Run 200m
        40 Double Unders
        Rest 2:00
C.      3 Rounds for time:
        Run 400m
        20 Ring Push-ups
 
Coach’s notes:  Guys use 20# and gals 14# for clean wallball.  Post time for each set and order.  Rest exactly 2:00 between all sets.

“Filthy Fifties”
1 Round for time:
 
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders

Coach’s notes:  Here’s another chance to get on the board!  Post time to complete to comments.

Compare to April 20, 2010

A.  Deadlift/Hang Power Clean/Hang Squat Clean  - 1.1.1 x 6 sets, rest 2:00
B1.  Bench Press  - 2 reps @ 30×1 x 5 sets, rest 2:00
B2.  Weighted Back Extension  - 10-12 reps @ 30×1 x 5 sets, rest 2:00
Coach’s notes:  Post load for all sets to comments.
Important Reminder - due to today’s holiday the 9:30 am and [...]

A.  400 m Sprint @ 80%
Rest 2:00
400 m Sprint @ 90%
Rest 2:00
400 m Sprint @ 100%
B.  3 rounds for time:
Run 200 m
15 Box Jumps
Coach’s notes:  Guys use 24″, gals 18″ for box jumps.  Post time for all sets to comments.