As many rounds in 20 minutes:
5 SDLHP - 95#/65#
10 Medicine Ball Cleans - 20#/14#
15 Sit-ups
Coach’s notes:  Post rounds and reps complete to comments.

A.  Clean/Hang Clean - 1.1 x 6 sets, rest 2-3 minutes
B.  AMRAP in 10 minutes:
7 Push Jerk (from floor) - 135#/95#
7 Ring Dips
Coach’s notes:  Post loads for A and rounds and reps for B to comments.

21, 15, 9 rep rounds for time:
Back Squat - 225#/155#
Pull-up
Coach’ s notes:  Post time to complete to comments.

5 rounds for time:
500m Row
10 Deadlift - 205#/135#
20 Wallballs - 20#/14#
Coach’s notes:  Post time to complete to comments.

6 Rounds for time(s):
-
1 Rope Climb
15 Box Jumps – 20”
20 GHD Raise
Rest 2:00
-
Coach’s notes:  Post times for all sets and total time to comments.  Yes, 20” box jumps for all.
-
Compare to January 11, 2011

A.  Tall Clean - 2 reps x 5 sets, rest 2:00
Compare to August 31, 2010
B.  Clean Shrug - 3 reps x 5 sets, rest 2:00
Compare to June 2, 2011
C.  Front Squat - 1 rep x 5 sets, rest 2-3:00
Compare to December 2, 2011
Coach’s notes:  Post loads for all sets to comments.
 

A.  Tabata Intervals of:
1. Toes to Bar
2. Back (Hip) Extension
3. Standing Barbell Houlder Press - 45#//30#
4. KB Swings -2.0/1.0 pood
Coach’s notes:  Post reps for each exercise and totals to comments.

1 Round for time:
Row 750m
75 Push Press - 45#/30#
25 C to B Pull ups
75 Push Press
Row 750m
Coach’s notes:  Post time to complete to comments.

A.  Power Snatch/Squat Snatch/Hang Squat Snatch - 1.1.1 x 6 sets, Rest 2:00
B.  As many rounds in 10 minutes:
10 Bar Facing Burpees
10 OHS - 135#/85#
Coach’s notes:  Bar facing burpees must be 2 foot jumps over the bar.  Post loads per set for A and rounds and reps for B to comments.

A.  1:00 AMRAP SDLHP  - 95#/65#
Rest 1:00
B.  2:00 AMRAP Push ups
Rest 2:00
C.  3:00 AMRAP Sit ups
Rest 3:00
D.  4:00 AMRAP Single Arm Alternating DB Snatch (Squat) - 40#/25#
Rest as long as you’d like
Coach’s notes:  Post reps for each set and total reps to comments.

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“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 December 5, 2011
Join the Crew [...]

6 rounds for calories and reps:
Row 1 minute
AMRAP Bench Press - 135#/85#
Rest 3:00
Coach’s notes: Post calories for row and reps for bench press each round to comments.
Compare to June 16, 2011

“Grace”

For time:

30 Clean and Jerk - 135/95

Coach’s notes: Post time to complete to comments.

Compare to December 24, 2010

A1. Back Squat – 3-4 reps X 6 sets, rest 10s
A2. Two Foot Standing Long Jump – 3 consecutive reps X 6 sets, rest 10s
Notes: Measure total distance of all 3 jumps.
A3. Strict Pull-ups (no kip) – 8-12 reps X 6 sets, rest 3:00
Notes: Increase load if [...]

5 rounds for time:
20 Wallballs
10 Jumping Pull-up Burpees
5 Push Press (from the floor) 135#/95#
15 Deadlift - 135#/95#
Coach’s notes:  Post time to complete to comments.

A.  AMSAP Push Jerk Ladder in 10 minutes:
1-5-1 (135#/95#)
Compare to May 26, 2011
B.  AMSAP  3-6-9-6-3 Ladder in 10 minutes:
Toes to Bar
Coach’s notes:  Post number of sets and/or total reps for A and B to comments.  Sets in the ladder must be unbroken.  AMSAP = As Many Sets As Possible.

A.  Hang (Squat) Clean - 2, 2, 2, 2, 2, 2, rest 2-3 minutes
Compare to September 2, 2011
B.  Push Press - 2, 2, 2, 2, 2, 2, rest 2-3 minutes
Compare to November 5, 2011
Coach’s notes:  Post loads for all sets to comments.

A1.  Walk on Hands - 20 ft x 6 sets, rest 2:00
A2.  Chest to Bar Pull-ups - 10-15 reps x 6 sets, rest 2:00
Coach’s notes:  Post comments regarding A1 and repsfor A2.
Compare to October 23, 2011
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A. 21, 15, 9 rep rounds for time:
Ring Dips
Box Jumps – 24”/18”
B. 20 Box jumps on the minute for 10 minutes:

Coach’s notes: Post time to complete A and notes for B to comments.
Compare to November 19, 2011

 
5 Rounds for time(s): 
40 Alternating Pistols
20 DB Push Press – 40#/20#/hand
1 Rope Climb
Rest 2:00
 
Coach’s notes: Post time for all sets and total to comments.
Compare to July 23, 2011

A. Snatch Grip Deadlift – 3 reps X 5 sets, rest 2-3:00
Compare to Thursday, February 5, 2009
B. 3 Rounds for time:
7 Snatch (squat) – 135#/85#
14 KB Swings – 2.0/1.5 pood
21 Back Extensions

Coach’s notes: Post loads for all sets in A and time to complete B.

As many rounds in 20 minutes:

4 Power Cleans - 185#/120#
8 Clap Push-ups
32 Jumping Pull-ups

Coach’s notes: Post rounds and reps complete to comments.

A.  Row 500m
B.  75 Burpees for time.
C.  50 GHD Sit-ups

Coach’s notes:  Perform in any order and rest as needed between sets.  Post results and order to comments.
Compare to October 13, 2011
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A1.  Back Squat - 5 reps x 5 sets @ 30X2, rest 2:00
A2.  Bench Press - 4-5 reps x 5 sets @ 30X2, rest 2:00
Coach’s notes:  Post loads for all sets to comments.

5 Rounds for time:
35 Pull-ups
20 Alternating DB Snatch - 40#/25#
10 HSPU’s
Rest 3:00
Coach’s notes:  Post time(s) for all sets and total working time to comments.
CFC Speaker Series #3 Ari Taub, former Olympic Wrestler, lawyer and CEO of Hard Knocks Fighting will be coming to CFC to talk about Life Lessons Through Sport on Saturday, January 14 [...]

All sets for time:
A. 50 - 2 Foot Vertical Jumps - 24″/18″ over 2 hand reach
B. 50 Push-ups
C. 50 Triple Unders
D. 50 SDLHP - 95#/65#
E. 50 Power Snatch - 85#/55#
Coach’s notes: Post time to complete each set. Rest as needed between sets, just get them all done.
Compare to December 23, 2011

1 round for time:
Row 1000m
25 Medicine Ball Cleans - 20#14#
50 Wallballs - 20#/14#
100 Double Unders
200 Squats
Coach’s notes:  Post time to complete to comments.
 CFC Speaker Series #3 Ari Taub, former Olympic Wrestler, lawyer and CEO of Hard Knocks Fighting will be coming to CFC to talk about Life Lessons Through Sport on Saturday, January 14 at [...]

A.  On the minute for 5 minutes:
3 Clean and Jerk - 135#/85#
0 second rest
B.  On the minute for 5 minutes:
2 Clean and Jerk - 185#/115#
0 second rest
C.  On the minute for 5 minutes:
1 Clean and Jerk - 225#/145#
Coach’s notes:  Post loads used in each set and reps achieved to comments.

 
A. Split Jerk – Work to a heavy single in 10 minutes.
Compare to May 3rd, 2011
B. 10 Rounds for time:
10 Pull-ups
5 Burpees
 
Coach’s notes: Post loads for split jerk in A and time to complete B to comments.
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WOD from crossfit.com for December 27, 2011
-
5 Rounds for time:
9 Deadlift
6 Hang Power Snatch
3 Overhead Squats
-
Coach’s notes: Guys use 135#, gals 85# for all movements. Post time to complete to comments.
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crossfit.com WOD from December 23, 2011
For time:
10 Muscle Ups
100 Push press - 75#/45#
1000 m Row
Coach’s notes:  Post time to complete to comments.