WOD Halloween 2011

STRENGTH: 5,5,3,3,1 BENCH PRESS

WOD:

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russel Berger 16:37.
Post time to comments.

CORE:  30 SEATED WOOD CHOPS/ 20 PLATE SIT UPS

WOD October 29th

Good Luck to the CROSSFIT STOMPINGROUND WRESTLERS!! Some of the boys are over in N.C. at a very competitive wrestling tournament.. Follow live at www.super32.com

STRENGTH: 5,5,5,3,3,3 Front Squat

WOD:

“HELEN”

3 Rounds for Time of:

400 Meter Run

21 KB Swings

12 Pullups

CORE: 20 Turkish Get Ups

WOD October 27th

STRENGTH: 5X5 SHOULER PRESS

WOD:

“Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
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WOD October 26th

The Venue for the 2011 NorCal Regionals 2011 CrossFit Games!

Strength: 10 Minutes Squat Clean Practice

WOD:

22-16-10 Reps

KB SNATCH 53/35#

PLYO PUSH UPS

BALL SLAMS 20/15#

CORE: 50 HOLLOW ROCKS


WOD October 24th

Strength: 6×3 Split Jerks

WOD:

Start: Row 750 Meters

3 Rounds for Time 0f:

5 Deadlifts 135/95

4 Power Cleans 135/95

3 Front Squats 135/95

2 Push Press 135/95

1 Thruster 135/95

End: 200 Dbl Unders

Core: 3x 20 Half Moons

WOD October 22nd

Strength: 5,5,3,1 Deadlift

WOD:

6 rounds
Use same bar load throughout
6x Deadlift (95#/75#)
6x Bent row
6x Hang power clean
6x Thruster
6x Push-ups (hands on bar)

CORE:  20 Russian Twists/20 Sit Ups/ 20 KTE/ 20 Floor Wipers

WOD October 21st

Strength/technical: 5,5,3,1, Snatch

WOD:

3 rounds
KB swings 21-15-9x
Burpees 21-15-9x
Run 400m
2x[5x pull ups + 10x push ups + 15x squats]

CORE: 3 minute total Plank