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Posts tagged ‘cf6’

CrossFit LA, Thursday, 05/17/12, W7

WOD:
Five rounds for time of:
30 Mountain climbers (each leg)
20 Bicycles (each leg)
10 Jumping Lunges

Post time to Beyond the Whiteboard.

Lumberjack 20, Friday, 05/11/12

Warmup:
Three rounds of:
Shuttle Run
10 Push-ups
10 Squats
10 Bar Rows (Grab a fence post, lean back, and pull)

Skill:
Review Deadlift

WOD:
Lumberjack 20
20 Deadlifts, 275/190 (Scaling: Reduce Weight, Kettlebell Deadlift)
Run 400m
20 KB swings, 2/1.5 (Scaling: Reduce Weight, Thruster, Squat Jumps)
Run 400m
20 Overhead Squats, 115/80 (Scaling: Reduce Weight, Front Squat, Back Squat, Air Squat)
Run 400m
20 Burpees (Scaling: 4 count Burpees, Baby Burpees)
Run 400m
20 Pullups, Chest to Bar (Scaling: Pull-ups, Bands, Bar Rows)
Run 400m
20 Box jumps, 24″/20″ (Scaling: Step-ups)
Run 400m
20 DB Squat Cleans, 45/30 each hand (Scaling: Reduce Weight, Bar Cleans, Power Cleans, Squat Jumps, Air Squats)
Run 400m

SCALE REPS/WEIGHT/EXERCISE AS NECESSARY. Post time to Beyond the Whiteboard. Check out Lumberjack CrossFit.

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Push-Up Fran, Thursday, 05/10/12, W7

Skill/Strength:
Press: Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 2-1 reps, progress to your 1 rep max.

WOD:
21, 15, and 9 reps for time of:
Thrusters, 95/65
Push-Ups

Scale as Necessary. Post time to Beyond the Whiteboard.

CrossFit NYC, Wednesday, 5/09/12, W7

WOD:
In teams of two, where only one person works at a time, alternating each round, complete as many rounds as possible in 20 minutes of:
5 Burpees
10 Medball Squats, 20/14
10 Dumbbell Push Press, 40/20 (each hand)

A WOD courtesy of CrossFit NYC. Post rounds to Beyond the Whiteboard.

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Check Your Ego

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Sumo Deadlift

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“Lynne”, Sunday, 05/06/12, W7

WOD:
“Lynne”
Five rounds for max reps of:
Body weight Bench Press (Scaling: Dumbbell Bench Press at 75 percent of bodyweight or Push-Ups)
Pull-ups (Scaling: Bands, Ring/Bar rows)

There is no time element. Go immediately into pull-ups after the bench but rest as needed between rounds. Use a spotter on the bench for safety. Do not use the spotter to get extra reps after failure. Scale as necessary to at least get 6 reps of each exercise.

Post reps for both exercises in all rounds to Beyond the Whiteboard.

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Sprints, Saturday, 05/05/12, W7

WOD:
10 rounds each for time of:
100 meter Sprint, max effort
90 second rest

Post times to Beyond the Whiteboard.

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Games Regional WOD, Friday, 05/04/12, W6

WOD:
Two rounds for time of:
3 Muscle-Ups
15 Wall Balls, 20/14, 10′ Target
21 Toes To Bar
100′ Farmer’s Carry, 70/35 Each Hand

Post time to Beyond The Whiteboard.

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Tabata, Tuesday, 05/01/12, W7

WOD:
Tabata

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are sit-ups, the third 8 intervals are push-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is the lowest number of reps completed for each exercise. Post score to Beyond the Whiteboard.

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