All sets for time:

A. 150 Double Unders
B. 75 Box Jumps – 30”/24”
C. 50 Chest to Bar Pull-ups
D. 25 OHS – 95#/65#

Coach’s notes: Perform sets in any order and rest as needed between, just get them all done. Post time for each set and order to comments.
Compare to March 2, 2012

1 round for time:
Row 500 m
50 Push up with hand release
40 Medicine Ball Clean - 20#/14#
30 Knees to Elbows
20 Alternating DB Squat Snatch - 45#/25#
10 Handstand Push Ups
Coach’s notes:  Post time to complete to comments.

A.  Snatch Grip Deadlift - 1, 1, 1, 1, 1, 1, rest 2:00
Compare to April 29, 2009
B.  Front Squat - 2, 2, 2, 2, 2, 2,  rest 2:00
Compare to January 30, 2012
Coach’s notes:  Post loads for all sets to comments.

5 rounds for time(s):
Run 200 m
15 Push Jerk - 155#/100# from the floor
Run 200 m
30 ft Handstand Walk
Rest 2:30
Coach’s notes:  Post time per round and total working time to comments.

A. Hang Squat Clean – work to a heavy double in 10 minutes.

B. AMRAP in 10 minutes:
8 Clap Push-ups
16 Sit-ups
32 Squats

Coach’s notes: Post load reached in A and rounds and reps in B to comments.

“Susan”
For time:
118 m of Burpee Broad Jumps
5 rounds of the triplet:
12 Box Jumps  24″/20″
13 Deadlifts - 185#/115#
17 Pull-ups
118 m of Burpee Broad Jumps
Coach’s notes:  Happy Mother’s Day!!  This WOD has been put together by CrossFit Ramsay to show support of one of their members whoo is fighting cancer.  To view the story click here.  Please [...]

5 rounds for time:
Run 400 m
40Double Unders
Coach’s notes:  Post time to complete to comments.
Important Reminder - Coffee with Coach is happening today at 2:30 pm at CFC.  Brett will be talking about the intimidation factor of CrossFit and the CrossFit Journey.  This session is open to everyone and is free of charge!

A.  3 rounds for time:
30 Wallball - 20#/14#
20 SDLHP -95#/65#
10 OHS - 95#/65#
B.  AMRAP in one set:
Wallballs - 20#/14#
Coach’s notes:  Post time to complete A and reps for B to comments.
Important Reminder - Coffee with Coach is happening on Saturday, May 12 at 2:30 pm at CFC.  Brett will be talking about the intimidation factor [...]

30 Muscle Ups for time:
Coach’s notes:  Post time to complete to comments.
Compare to May 30, 2010

1 round for time:
800 m Run
20 Alternating Single Arm DB Snatch - 45#/25#
400 m Run
40 Alternating Single Arm DB Snatch
200 m Run
60 Alternating Single Arm DB Snatch
Coach’s notes:  You CAN power snatch.  Post time to complete to comments.
Important Reminder -YOGA NIDRA class on Thursday May 10th at 8:00 - 9:00pm. Cost is $10/members and $15/non-members.  Contact Aly for more [...]

Back Squat - 3, 3, 3, 3, 3, 3, rest as needed
Coach’s notes:  Post loads for all sets to comments.
Compare to November 2, 2011

Important Reminder - Coffee with Coach is happening on Saturday, May 12 at 2:30 pm at CFC.  Brett will be talking about the intimidation factor of CrossFit and the CrossFit Journey.  This [...]

4 rounds for time(s):
100 m Farmer’s Walk - 2.0/1.0 pood
100 m Broad Jumps
100 m Walking Lunges
100 m Farmer’s Walk
Rest 3:00
Coach’s notes:  Post time per set and total working time to complete to comments.

As many rounds in 20 minutes:
-
5 Strict Pull-ups
10 Box Jumps – 24”/20”
15 DB Deadlift – 45#/30#/hand
-
Coach’s notes: Post rounds and reps complete to comments.

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.
Compare to August 19, 2010

A.  Single Leg DB Split Squat - 8-12 reps @3010 x 4 sets, rest 2:00 after both legs
Compare to December 11, 2011
B1.  GHD Sit up - 15-20 reps x 4 sets, rest 90 seocnds
B2.  GHD Raise - 15-20 reps x 4 sets, rest 90 seconds
Coach’s notes:  Post loads for all sets in A and reps/set [...]

A.  Row 500 m
Rest 90 seconds
Row 500 m
B1.  Bar Hold - AMSAP x 4 sets, rest 90 seconds
Nores:  Chin must be over bar horizontally and vertically
B2.  Handstand hold - 60 seconds x 4 sets, rest 90 seconds
Coach’s notes: Post times for both rows in A and times for all sets in B1.  For handstand holds [...]

21, 15, 9, 15, 21 rep rounds for time:
Box Jumps - 30″/24″
SDLHP - 95#/65#
Coach’s notes:  Post time to complete to comments.

Tabata Intervals for Reps:
1. Knees to Elbows
2. Medicine Ball Cleans - 20#/14#
3. Push-ups
4. KB Swings - 1.5/1.0 pood
Coach’s notes: Post reps for each exercise and total reps to comments.
Compare to August 22, 2011

Regionals Event 2
For time:
Row 2000 m
50 one-legged squats, alternating (pistols)
30 Hang Cleans - 225#135#
Coach’s notes:  Post time to complete to comments.

Snatch - 1, 1, 1, 1, 1, 1, 1, rest as needed
Coach’s notes:  Post loads for all sets to comments.  If you prefer follow the Regionals Individual Event 5
Compare to February 21, 2012

Regionals Individual Event 4
1 round for time:
50 Back Squats - 135#/95#
40 Pull ups
30 Shoulder to Overhead - 135#/95#
50 Front Squat - 85#/65#
40 Pull ups
30 Shoulder to Overhead - 85#/65#
50 Overhead Squats - 65#/45#
40 Pull ups
30 Shoulder to Overhead - 65#/45#
Coach’s notes:  Post time to complete to comments.

Regional Individual Event #2
“Diane”
21, 15, 9 rep rounds for time of:
Deadlift - 225#/155#
Handstand Push Ups
Coach’s notes:  Post time to complete to comments.
Compare to January 20, 2011

50, 40, 30, 20, 10, 20, 30, 40, 50 reps for time of:
Jumping Pull ups
Double Unders
Coach’s notes:  Post time to complete to comments.

6 rounds for time(s):
200 m Farmer’s KB Walk - 2.0/hand/1.5 pood/hand
12 Burpees Over Box - 20″ for all
Rest 2:30
Coach’s notes:  In each burpee you must jump over the 20″ box.  Post time per round and total working time to comments.
PLEASE NOTE: There will be NO OPEN GYM tomorrow, Thursday April 26th, as Aly is leaving [...]

A.  Tall Snatch - 3 reps x 5 sets, rest 90 seconds
B.  Snatch Balance - 2 reps x 5 sets, rest 90 seconds
C.  Hang Snatch - 1 rep x 5 sets, rest 2:00
Coach’s notes:  Post loads for all sets to comments.

5 rounds for times and load:
Run 400 m
Bench Press - 4-6 reps
Rest 3:00
Coach’s notes:  Post times for all sets of 400 m run and loads and reps for all sets of bench.  Increase load in bench each set if possible.

A.  1 round for time:
21 Back Squat - 225#/155#
42 Double Unders
15 Back Squat
84 Double Unders
9 Back Squat
168 Double Unders
B. GHD Raise - 12-15 reps x 3 sets, rest 90-120 seconds
Coach’s notes:  Post time to complete A to comments.

5 Rounds for time:
 
Run 400m
10 Tire Flips
 
Coach’s notes:  Post time to complete and tire used to comments.
  

15 Pull-ups on the minute for 10 minutes

Rest 5:00
B.  20 Wallballs (unbroken) X 10 sets, rest 60s exactly
 
Coach’s notes:  Post notes to comments.
Compare to October 1, 2011

A. 3 Rounds for time:
Row 300m
30 Sit-ups

Compare to  March 19, 2012

B1. Ring Dips – 5-8 reps X 3 sets @ 30X1, rest 2:00
B2. SDLHP – 8-10 reps X 3 sets (touch and go), rest 2:00

Compare to  December 19, 2011
Coach’s notes:  Post time to complete A and loads for [...]

A.  AMSAP Push Jerk Ladder in 10 minutes:
1-5-1 (135#/95#)
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.
Compare to January 20, 2012