Skip to content

Posts tagged ‘cf6’

CrossFit LA, Thursday, 05/17/12, W7

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

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

Review Deadlift

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.


Push-Up Fran, Thursday, 05/10/12, W7

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.

21, 15, and 9 reps for time of:
Thrusters, 95/65

Scale as Necessary. Post time to Beyond the Whiteboard.

CrossFit NYC, Wednesday, 5/09/12, W7

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.


Check Your Ego


Sumo Deadlift


“Lynne”, Sunday, 05/06/12, W7

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.


Sprints, Saturday, 05/05/12, W7

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

Post times to Beyond the Whiteboard.


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

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.


Tabata, Tuesday, 05/01/12, W7


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.



Get every new post delivered to your Inbox.

Join 168 other followers