Strength: 5,5,3,3,1,1 OHS
WOD: Work your way down and then work back up to the beginning x 2
10 Dumbbell Thrusters 45/25#
9 Sit ups
8 Push Ups
7 KB Swings
6 Box Jumps
5 Wall Balls
4 Pull Ups
3 HSPU
2 Man On Fire Burpees
1 Suicide
CORE: 3×15 Toes to ball 3×20 Russian Twists
Strength: 5, 5, 3, 3, 1, 1 Hang Clean
WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Russell Berger 3:43, Ben Smith 3:50, Austin Malleolo 4:01, Chad Wittman 4:09, Keegan Martin 4:10 (age 17), Kristan Clever 5:39 (16lb ball), Rebecca Voigt 6:08 (16lb ball).
CORE: Tabata Plank
WE ARE REGISTERED FOR THE CROSSFIT OPEN SECTIONAL COMPETITION. THIS IS A SIX WEEK COMPETITION COMPRISING OF ONE WORKOUT PER WEEK. THE FIRST WORKOUT WILL BE ANNOUNCED ON MARCH 15TH AT 1700. THE TOP 60 CUMULATIVE SCORES FROM THE SIX WEEKS GOES TO THE REGIONAL COMPETITION. DAN AND I WILL BE DOING THE FIRST WORKOUT ON MARCH 17TH, TIME TBA. IF YOU GUYS WANT TO HAVE A GO AT THE OPEN SECTIONALS YOU NEED TO REGISTER ON THE CROSSFIT GAMES OPEN WEBSITE AND WE WILL BE HOSTING THE WORKOUTS AT OUR BOX. IF YOU WOULD JUST LIKE TO TRY THE WORKOUT WITHOUT REGISTERING THAT IS OKAY TOO COME ON IN AND EXPERIENCE THE THRILL OF COMPETITION.
Strength: 3×5 Deadlift
WOD: 5 Rounds
5 Push Press 155/95#
8 Burpee Box Jumps 24/18″
10 Ball Slams 20/15#
Core: 3×15 Back Ext. 3×10 Floor Wipers
Strength: 5×5 Thruster
18-15-12-9 Reps of:
Push Ups on a slam ball
Squat Snatch 75/45#
Double Unders
CORE: 3×10 Knees to Elbows and 3×10 Half Moons 20/15#
Congrats to Forrest, Tiffany and Tsan for completing the Elements! Great Job and Good Luck on the WOD classes. All 3 did their Day 1 workout today and beat their own times by over 2 minutes! Amazing results.
Strength: Sumo Deadlift High Pulls 5 x 5
WOD:
250 M Row
40 Wall Balls 20/14
30 Double Unders
20 Ground to Overhead 95/65
10 Burpees
250 M Row
10 Burpees
20 Box Jumps
30 Pullups
40 KB Swings 53/18
250 M Row
Core: 3 x 15 Hip Extension, 3 x 15 Straight leg situps with weight 25/10
As the 2011 Crossfit Games come closer and closer, we will test our skills on a WOD from last years games.
Strength: Clean & Jerk: 3,3,3,1,1,1
WOD:
AMRAP in 7 Minutes of
7 Deadlifts (315 lbs or 75% of your 1 Rep Max)
14 Pistol Squats
21 Double Unders
Core: 3 x 10 GHD situps, 200 Meter One Arm Farmers Walk (each arm) 70/53/35/18
Strength: 3×5 Bench Press
WOD:
Row 750m (buy in)
5 Rounds for time:
5 Front Squat BW/75% BW
10 Pull ups
5 KB Swings 70/53/35/18#
10 GHD Sit Ups
Skill Work: Snatch Balance
Strength: 3 x Max Rep Pullups w/20lb Vest
WOD: “Fight Gone Bad”
Three rounds of:
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
CORE: 3 x 10 Knees to Elbows / 3 x 15 Back Extension
Strength: Overhead Squat 5,5,3,3,1,1
WOD:
“Cindy”
AMRAP in 20 Min of
5 Pullups
10 Pushups
15 Air Squats
Core: 50 Russian Twists 20/8, 50 ab mat situps
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com