19
May

WOD 190512

Warm-up

  • 400m Row (easy)
  • 1 x Block Run with Lunges
  • 20 Squats
  • 10 Push-ups
  • 20 squats
  • 10 Push-ups
  • Stretch and go through movements for 2min

Workout #1

6 rounds of:

  • 50 x Squats
  • Small Block Run/Run 400m

Post time to comments.

Workout #2

5 rounds of:

  • L-Sit (hanging from bar), max hold
  • Iso Prone Hold, max hold

Cool-down

  • 2 x Block Run (easy)
  • Stretch and go

 

 

18
May

WOD 180512

Warm-up

  • 2 x Block Run with Lunges
  • skip for 1 min 
  • 15 Squats
  • 10 Push-ups
  • skip for 1 min 
  • 15 Squats
  • 10 Push-ups
  • Stretch and go through movements for 3min

Workout #1

  • Row 1000m

Post time to comments.

Workout #2

For time:

  • 21 Kettlebell swings @ 1.5 pood (24k men/16k women)
  • 21 Burpees
  • 18 Kettlebell swings @ 1.5 pood (24k men/16k women)
  • 18 Burpees
  • 15 Kettlebell swings @ 1.5 pood (24k men/16k women)
  • 15 Burpees
  • 12 Kettlebell swings @ 1.5 pood (24k men/16k women)
  • 12 Burpees
  • 9 Kettlebell swings @ 1.5 pood (24k men/16k women)
  • 9 Burpees
  • 6 Kettlebell swings @ 1.5 pood (24k men/16k women)
  • 6 Burpees
  • 3 Kettlebell swings @ 1.5 pood (24k men/16k women)
  • 3 Burpees

Post time to comments

Cool-down

  • 2 x Block Run (easy)
  • Stretch and go

 

17
May

WOD 170512

Warm-up

  • 2 x Block Run with Lunges
  • 20 OHS with Guide Pole/Broom Stick
  • 10 Pull-ups
  • 20 OHS with Guide Pole/Broom Stick
  • 10 Pull-ups
  • Stretch and go through movements for 5min

Workout

Complete as many rounds as you can in twenty minutes of:

  • 6 x Toes to Bar
  • 9 x Sit-ups
  • 12 x Squats

Post rounds and fractions of rounds completed to comments.

Cool-down

  • 2 x Block Run (easy)
  • Stretch and go

16
May

WOD 160512

Workout #1

  • Push Jerk 5-5-5-5-5

Post load to comments.

Workout #2

21-15-9 reps of:

  • Push Jerk @ 40k(male)/30k(female)
  • Burpees

Post time to comments.

Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

“The Rope Climb” with Greg Amundson – video [wmv] [mov]


Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

15
May

WOD 150512

20 minute AMRAP of:

  • Small Block Run/400m Run
  • 21 x Kettlebell Swings @ 24k(male)/16k(female)
  • 12 x Pull-ups

Post rounds and fractions of rounds completed to comments.

15
May

WOD 140512

3 rounds of:

  • Row 500m
  • 100 x Double-unders
  • 15 x Hang Squat Cleans @ 60k(male)/40k(female)

Rest as needed between rounds

Post time for each round to comments.

15
May

Rest Day 130512

Rest Day

15
May

WOD 120512

Teams of 2 CrossFitters

Workout #1

For time and reps:

A1)    Small Block/400m Farmer Carry with Kettlebells @ 2 x 24k(male)/2 x 16k(female)
A2)    Pull-ups

A1)    Small Block/400m Sandbag Carry @ 2 x 15k(male)/1 x 15k + 1 x 7.5k(female
A2)    Push-ups

Team menbers complete copmponant A then componant B.

Post time and reps to comments.

Workout #2

For time and reps:

A1)    Small Block/400m Farmer Carry with Kettlebells @ 2 x 24k(male)/2 x 16k(female)
A2)    Box Jumps@ 24″(male)/20″(female)

B1)    Small Block/400m Sandbag Carry @ 2 x 15k(male)/1 x 15k + 1 x 7.5k(female)
B2)    Burpees

Team menbers complete copmponant A then componant B.

Post time and reps to comments.

11
May

WOD 110512

Workout #1

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Workout #2

Two rounds for time of:

  • Small Block Bun/Run 400m
  • 21 x Med Ball Cleans @ 9k(male)/6k(female)
  • Small Block Bun/Run 400m
  • 21 x Burpees

Post time to comments.

10
May

WOD 100512

Workout #1

” 7′s “

AMRAP in 7 min:

  • 7 x Kettlebell Swings @ 24k(male)/16k(female)
  • 7 x Pull-ups

Post rounds and reps completed to comments.

Workout #2

2 rounds of:

  • Big Block Bun/Run 800m

5 minutes between the start of each rounds.

Post time for each round to comments.

Workout #3

” 7′s “

AMRAP in 7 min:

  • 7 x Kettlebell Swings @ 24k(male)/16k(female)
  • 7 x Pull-ups

Post rounds and reps completed to comments.

09
May

090512

“Angie”

For time:

  • 100 x Pull-ups
  • 100 x Push-ups
  • 100 x Sit-ups
  • 100 x Squats

Post time to comments.

Regional Preview: Week 4, May 18-20, 2012 – video [wmv] [mov] [HD mov]

“Pull-up Mechanics” with Kelly Starrett – video [wmv] [mov]


WOD 2012 CrossFit Games Regional: Individual Event 3 with Chase Daniels at the South East Regional - video [wmv] [mov] [HD mov]

08
May

WOD 080512

Complete as many rounds and reps as possible in 20 minutes of:

  • Snatch, one rep (max load)
  • 20 x Double-unders
  • Small Block Run/Run 400m

Post rounds completed and snatch weight to comments.

08
May

WOD 070512

Five rounds of (a) + (b) + (c):

(a). Overhead Squat, 3 reps

(b). 1 min AMRAP:

  • Kettlebell Swings @ 32k(male)/24k(female)

*****NO REST*****

(c). 1 min AMRAP:

  • Burpees

Rest as needed between rounds

Post load for (a), reps for (b) and (c) in each round to comments.

08
May

WOD 060512

Suicide Saturday

2012 CrossFit Games Regional: Individual Event 4

For time:

  • 135 pound Back squat, 50 reps
  • 40 Pull-ups
  • 135 pound Shoulder-to-overhead, 30 reps
  • 85 pound Front squat, 50 reps
  • 40 Pull-ups
  • 85 pound Shoulder-to-overhead, 30 reps
  • 65 pound Overhead squat, 50 reps
  • 40 Pull-ups
  • 65 pound Shoulder-to-overhead, 30 reps

Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs).
Post time to comments.

08
May

050512

Workout #1

Thruster 3-3-3-3-3 reps

Post loads to comments.

Workout #2

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:

  • Dumbbell snatch, 10 reps
  • 200 foot Sprint

Post time and load to comments.