111231

as many rounds as possible in 15 minutes of:
run 200 meters
10x toes through rings (scale w/ knees to elbows)
15x kettlebell swings, 53lb

scott 6 + run + t2b + 7kbs (Rx)
anaida 5 + run
frank 6 + run (Rx)
lauren 6 + kbs

111224

fran
21-15-9 reps of
thrusters, 95lb
pull-ups

scott 5:16 (yuck)

111223

complete for time:
10x muscle-up
100x push press, 75lb
1000 meter row
[demo]

scott 11:31 (scaled m/u w/band)

111222

complete for time:
run 1,000 meters
100x push ups
10x snatches, 135lb
[demo]

scott 11:56 (scaled w/ 20x muscle snatch @ 65lb due to hip/shoulder issues)

111221

21 - 15 - 9 rep-rounds of:

cleans, 135lb
ghd sit-ups
[demo]

scott 6:07

111217

as many rounds and reps as possible in 20 minutes:

run 200 meters
10 pull-ups

15 kettlebell swings, 53lb

20 double-unders

scott 7 rounds + 200m run

bobby 6 rounds (sub run w/ row)

frank 6 rounds

111215

Three rounds for time of:
7 muscle-ups
35 pound dumbbell thrusters, 21 reps
[demo]

scott 11:11 (45lb dumbbells; scaled muscle-ups w/ band)

111214

Deadlift 5-5-5-5-5 reps


scott 335-355-355-365-365

111213

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

scott 13:50 (45# dumbbell)

111210

Resting 60 seconds between sets: 
Bench press 2-2-2-2-2-2-2-2-2-2


scott: 245-255-255-245-235-245-225-235-245-245

111208

complete for time:
10-9-8-7-6-5-4-3-2-1 rep rounds of deadlift @ 315lb
**25 overhead walking lunges @ 45lb in between each round

scott 19:39

111206

Back Squat 3-3-3-3-3 reps


scott 235-245-255-265-275

111205

AMRAP 15 min
24x double-unders (or 72 singles)
12x push ups
6x deadlifts, 225lb

scott 10 rounds
lauren 8 rounds + 72 singles

111203

complete for time:

run 800m

25x ring dips (or 40x pvc dips)

25x pull ups

25x ghd sit ups (or 40x sit ups)
25x kettlebell swings 53#/30#

run 800m

25x ring dips (or 40x pvc dips)

25x pull ups

25x ghd sit ups (or 40x sit ups)
25x kettlebell swings 53#/30#

run 800m

scott 23:05

anaida 27:45

frank 25:22

111202

Clean and Jerk 1-1-1-1-1-1-1 reps


scott: 185-185-175-175-175-175

111201

7 rounds for time:
5x squat cleans, 135lb
10x push ups
15x double unders

scott 11:44 (135#)
frank 13:03 (95#)
jaclyn 10:40 (65#)
bobby 9:51 (50#)
lauren 9:40 (20# mb squats x 10)

111130

AMRAP 15 min:
run 200m
10x toes-to-bar
10x box jumps
10x push press

scott 6 + box jumps + push press
bobby 5
frank 4 + run
candace 5
jaclyn 4.75

111128

3 rounds - record total# reps/cal:

1 min max reps rope slams, 2" rope
rest 30 sec
1 min max reps wall ball
rest 30 sec
1 min max reps kb swings
rest 30 sec
1 min max cal row
rest 30 sec

scott 345
anaida 303
bobby 336

111127

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time:
dumbbell swings 50#/25#
dumbbell push press (each arm) 50#/25#
knees-to-elbows
**50 yard shuttle sprint between each round**

scott 10:43
anthony 15:57
anaida 14:37
lauren 12:30

111126

complete for time:

run 800m
-then-
3 rounds of:
10x pull-ups
20x hand-release push-ups
30x sit-ups
40x air squats
-then-
run 800m

scott 17:39
anthony 21:40
anaida 22:33
lauren 21:16
frank 22:00

111123

http://www.crossfit.com/mt-archive2/008016.html

For time:

100 Burpee pull-ups [demo]

Ideally, the pull-up bar is one foot above your reach.

scott 9:29

111122

complete for time:
20x double-unders
15x deadlifts
15x box jumps
30x double-unders
12x deadlifts
12x box jumps
40x double-unders
9x deadlifts
9x box jumps
50x double-unders
6x deadlifts
6x box jumps

scott 9:11 (225# dl; 24" box)
frank 13:17 (165# dl, 24" box)
jaclyn 9:14 (90#dl, 20" box)
candace 9:14 (90# dl, 20" box)
lauren10:28 (50# dl, 20" box)

111121

http://www.crossfit.com/mt-archive2/003251.html

"Helen" [demo]

Three rounds for time:
Run 400 meters
21x kettlebel swing 53#/30#
12x pull-ups

scott 9:15

jaclyn 9:51

candace 9:33

frank 10:15

111120

AMRAP 15 min

50 yard double kettlebell rack walk, 50# [demo]
10x wallball, 20#/10' [demo]
10x pull-ups [demo]
25x double-unders [demo]

scott: 6 rounds, 10 pull-ups, 5 wallball
frank: 4 rounds, 10 pull-ups, kb rackwalk

111118

"J.T." [demo]

complete 21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

scott 16:36

111116

http://www.crossfit.com/mt-archive2/008001.html

three rounds for time (post total time):
run 800m
rest 2 min

scott 13:59 (3:18; 3:20: 3:21)

111115

http://www.crossfit.com/mt-archive2/008000.html

Thruster 1-1-1-1-1-1-1 reps
scott: 155-175-185-195-205-210f-210

3 min AMRAP double-unders
scott: 175

111114

3 rounds for time:
run 400m
15 push press [demo] (95#/45#)
15 sit-up [demo]
15 pull-ups [demo]

scott 11:07
frank 13:45
anaida 16:15

111112

5 rounds for time:
25 double-unders (or 60 singles) [demo]
20 kb goblet squats [demo]
15 hand release push-ups[demo]
10 knees-to-elbows[demo]

congrats to bobby for puking today!

scott 12:50
bobby 13:14
anaida 17:12
frank 21:15

111111

http://www.crossfitannex.com/
box squat
3-3-3-3-3-3-3-3 (225#)

complete rep-round for time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 kb swing, 24kg
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 burpees

scott 12:26

111109

http://www.crossfitannex.com/
push press
3-3-3-3-3 @ 155#

AMRAP 15 minutes
10 snatch, 65#
10 box jumps, 20"
100 yard sprint

scott: 5 rounds + 10 snatch & 10 box jumps

111108

run 800m
30x dumbbell snatch (15 right/15 left) [demo]
run 400m
30x dumbbell snatch (15 right/15 left)

scott 7:31
jaclyn 8:10
frank 8:53
anaida 11:10
lauren 11:20

111107

AMRAP 15 min:

5x pvc shoot-through [demo]
10x kettlebell sumo deadlift high pull [demo]
15x overhead lunge steps [demo]

scott 9 rounds + 10 kbsdhp (32kg kb, 45# o/h)
anaida 6 rounds + 15 lunges, 10 kbsdlhp, 1 s/t
bobby 6 rounds + 5 s/t, 10 kbsdlhp
candace 8 rounds + 5 s/t
lauren 6 rounds
frank 7 rounds

111105

for time:

100 double-unders (300 singles) [demo]
-then-
3 rounds of
10 power cleans [demo]
10 box jumps [demo]
- then-
run 800m

scott 11:45 (doubles; 135# p/c)
anthony 16:40 (doubles; 115# p/c)
anaida 15:23 (singles; 45# p/c)
lauren 11:14 (singles; 45# p/c)
jaclyn 9:57 (singles; 45# p/c)

111104

complete for time:
(sub 2x push-ups for hspu)

25 kb swings, 53#/30# [demo]
3 handstand push-ups [demo]
20 kb swings
5 handstand push-ups
15 kb swings
7 handstand push-ups
10 kb swings
9 handstand push-ups
5 kb swings
11 handstand push-ups

scott 6:12
bobby 5:00 (push-ups)
frank 6:45 (push-ups)
jaclyn 4:25 (scaled hspu)
candace 4:30 (scaled hspu)
lauren

111102

done @ http://www.crossfitannex.com/

5 rounds for time:

40x air squats
30x abmat sit-ups
20x push-ups
10x pull-ups

SH 13:24

111101

complete for time:

run 400m
25x box jumps 24"
run 400m
25x ghd sit-ups
run 400m
25x wall ball, 20#
run 400m
25x kettlebell swings, 53#

scott 11:51
bobby 13:27

111031

AMRAP 12 minutes:

10x kb squat clean (5 each hand)

20x double unders [demo] (or 60 singles)

scott 9 rounds (53#kb, doubles)

bobby 8 rounds (30#kb, singles)

111029

3 rounds (total reps/cal = score):

1 min max cal row
rest 30 sec
1 min max reps double-unders
rest 30 sec
1 min max rep kb swing (53/30)
rest 30 sec
1 min max rep parallette push-ups

scott: 367
anthony: 281
anaida: 229

111026

done @ http://www.crossfitannex.com/

deadlift
5-5-3-3-3 (225, 225, 315, 315, 315)

12 min partner AMRAP (alternate when 15 cal have been reached on the rower):
row 15 cal
max rep push press until partner rows 15 cal (85# - 65#)

scott: 4 rounds
mike: 4 rounds

111025

10-9-8-7-6-5-4-3-2-1 rep rounds of:
knees-to-elbows
right arm db push press
left arm db push press
burpees

scott 9:42
bobby 10:08
anthony 12:40
jaclyn 13:00
frank 14:30

111024

run 400m
---------------
3 rounds of:
10x pull-ups
10x left arm db snatch (50/25)
10x right arm db snatch (50/25)
---------------
run 400m
---------------
3 rounds of:
5x pvc shoot-throughs
10x kb swing (53/30)
15x double unders (scale w/ 45x singles)
---------------
run 400m

scott 13:26
bart 14:10
candace 14:20
bobby 15:32
darren 16:42
anthony 18:47
frank 18:18

111023

complete for time, partition as needed
broad jumps, 100 yards
waiter walk, 100 yards 50#m/25#w
20x ground-to-overhead, 135#m/45#w
30x box jumps, 24"m/20"w
20x toes-to-bar (scale w/ k2e)
30x rope slams, 2" rope
20x pull-ups (scale w/ band)
30x double-unders (scale w/ 90 singles)
20x ring dips (scale w/ pvc dips)
30x burpees

scott 17:38
anaida 17:25 (scaled)

111021

for time:
run 1 mile
rest 3 minutes
run 1 mile

scott 6:55, 6:39
anaida 9:10, 9:15
bobby 6:39, 6:40 (rowing)
frank 7:54, 7:52
lauren 9:27, 8:47
darren 7:36, 7:21

111020

as many rounds and reps as possible in 15 min

5x handstand push-ups
10x front squats @ 95#
15x kettlebell swings

scott 8
bobby 7 (50#kb squat/push-ups)
jaclyn 7 (50# kb squats)
frank 6 + 20 p/u (pvc push ups)
darren 5 1/2

111018

complete for time

run 400m

25 push ups (chest-to-deck)

50 double-unders*

20 push ups

40 double-unders

15 push ups

30 double-unders

10 push ups

20 double-unders

run 800m

*single-unders substitute 3:1

scott 11:06
anthony 15:30
anaida 16:07
bobby 11:04
frank 15:30
jaclyn 13:50
lauren 16:21
darren 15:02

111017

4 rounds for time:

run 400m
10x squat clean, 115#
10x kettlebell swing, 32kg
demos:
http://media.crossfit.com/cf-video/CrossFit_WOD111015_KoslapCleanKBSwing.wmv
http://media.crossfit.com/cf-video/CrossFit_WOD111015_KhalipaMaddoxCleanKBS.wmv

bobby 13:45 (row; 25#DB; 30/53#KB)
scott 15:13 (115#; 32kg KB)
darren 17:14 (95#; 32kg/53# KB)
frank 18:30 (95#; 53#KB)

111015

"Filthy Fifty" (http://www.crossfit.com/mt-archive2/007712.html)

For time (30 minute max):
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

scott: 22:51 (broken)
anaida: timed out (5 bj; 30 wb; 20 burp; 50 back ext remaining)
frank: timed out (20 kbs; 20 lunge; 30 k2e remaining)
lauren: timed out

final score: concrete wall 1, Anaida 0

111014

5 rounds for time:
10x deadlifts (demo)
10x knees-to-elbows (demo)
10x double-unders (or 30 singles) (demo)

scott (225#DL; doubles) 6:36
anaida (95#DL; singles) 8:57

111012

as many rounds as possible in 15 min:

run 400m

12x pull-ups

12x kettlebell clean and jerk (6 right/6 left)

scott (50# kb): 4 rounds + 12 c/j + 12 p/u + 200m run

anthony (50# kb): 3 rounds + 400m run

bobby (30#kb): 3 rounds + 12 c/j + 400m row + 2 p/u

candace (30# kb, banded p/u): 4 rounds + 200m run

frank (50# kb): 3 rounds + 400m run + 6 p/u

111011

4 rounds for time

8x burpees

12x toes-to-bar

16x push press (95/65)

32x air squats

courtesy of http://crossfitpc.com/blog/10-7-11-wod/

scott 10:30

bobby 12:49

anthony 20:10
frank 15:34

111010

3 rounds; record total # of reps:

max reps 1 min: wall ball (20#/14#)
rest 30 sec
max reps 1 min: pvc pass thru
rest 30 sec
max reps 1 min: box jumps (24"/20")
rest 30 sec
max reps 1 min: kb hi-pull
rest 30 sec

scott 309 (72# kb)
anaida 259 (30# kb)
bobby 220 (30/50# kb)
frank 243 (30/50# kb)
candace 349 (30# kb)

111008

3 rounds for time:

15x sit-ups (or 10 ghd s/u)
20x kettlebell swings
25x double unders (or 75 singles)
run 400m

scott 11:50
anaida 15:40
bobby 12:41
frank 15:32

111006

done @ http://crossfitkingspoint.com/

skill work:
bench press 5, 5, 5, 3, 3, 3 (225#)

AMRAP 7 min
10x double unders
7x clapping push-ups
5x front squats (115#)

scott: 8 rounds

111004

10 rounds for time:

5x handstand push ups
10x box jumps, 24"
15x lunge walking steps

scott 12:18

111002

as many rounds as possible in 15 minutes:
10x air squats
10x push ups
10x sit ups

scott 19 rounds

110929

for time:
part 1:
21-15-9 rep rounds
bench press, body weight (175#)
pull-ups
immediately followed by
part2:
row 500m

scott 9:47 (7:42 part 1)

110928

complete as many rounds as possible in 15 minutes:

dumbbell waiter's walk, 50yds (link)

10x burpees

15x sit-ups

scott 8 1/3 (50lb)
bobby 7 (25lb)
jaclyn 7 1/2 (25lb)
frank 6 (50lb)
lauren 5 1/3 (15lb)

110927

for time:
run 800m
25x deadlift, 185lb
25x box jumps, 24"
25x knees-to-elbows
run 400m
25x deadlift, 185lb
25x box jumps, 24"
25x knees-to-elbows
run 800m

bart 17:25
scott 17:37
bobby 20:45
anaida 21:12
frank 23:45
anthony 27:00

110926

complete 3 rounds
perform as many repetitions as possible in one minute at each station.
20 second rest between stations and a 1 minute rest between rounds
record total reps for score, 1 rep = 1 point:

1 minute double-unders (demo)
rest 20 sec
1 minute kettlebell swings, 53/30 (demo)
rest 20 sec
1 minute overhead weighted lunge 45/25 (demo)
rest 20 sec
1 minute push press 75/45 (demo)
REST 1 MINUTE

scott 418
anaida 274
bobby 270
lauren 281
frank 244
bart 292

110924

3 rounds for time

1x farmer's carry, 50yds (demo)
25x push-ups
25x sit-ups
run 400m

scott 10:12 (123lb carry)
bobby 11:35 (60lb carry)
frank 12:23 (60lb carry)
anaida 14:00 (60lb carry)

110923

for time:

row 2k

scott 7:43

110921

AMRAP 15min

5x handstand push-ups (or 10x pvc push-ups)

10x db/kb snatch, right arm

10x db/kb snatch, left arm

15x box jumps

scott: 7 rounds (50lb db; 24" box)

anthony: 5 2/3 rounds (50lb kb; 24" box)

anaida: 5 rounds

jackie: 6 1/2 rounds

bobby: 5 2/3 rounds

lauren: 5 1/2 rounds

frank: 5 2/3 rounds

110920

4 rounds for time (20 min cap):

run 400m
15x thrusters, 95lb (demo)
15x pull-ups (demo)

scott 15:25
jackie 16:40
anaida 18:40
bobby 19:25
anthony: capped @ 3 rounds + 15 thrusters + 15 pull-ups
frank: capped @ 3 rounds + run + 15 thrusters

110919

AMRAP 12 min:

10x kettlebell goblet squat (demo)
10x kettlebell swings (demo)
10x hand release push-ups (demo)

scott 9 1/3 rounds (53lb kb)
anthony 8 2/3 rounds (50lb kb)
anaida 6 1/3 rounds (30lb kb)
bobby 7 rounds (50 & 30lb kb)

110917

complete for time:
4x dumbbell waiter walk, 50lbs, 50yds (demo)
25x wallball shots, 20lb, 10ft
50x double-unders (or 150x singles)
25x parallette shoot-through (demo)
50x sit-ups
25x kettlebell swing, 2 pood
row 500m

scott 12:18
anthony 13:50

110916

10-9-8-7-6-5-4-3-2-1 rep rounds for time:

kettlebell sumo deadlift high-pull, 32kg
box jumps
knees-to-elbows

scott 8:20 (24" box; 32kg kb)
jackie 8:37 (20" box; 30lb kb)
bobby 8:52 (24" box; 50lb kb)
anaida 9:25  (20" box; 30lb kb)

110914

AMRAP 15 min

5x chest-to-bar pull-ups
7x ring dips
9x burpees

scott 8 rounds + 5 p/u + 9 burpees
anthony 6 rounds
anaida 9 rounds (parallette dips, banded p/u)
bobby 8 rounds (parallette dips)

110913

4 rounds for time:

run 400m
15x deadlift, 185 lb
30x double-unders (or 90x singles)

scott 13:15
anthony 21:02
anaida 16:00 (65lb dl)
bobby 15:40 (135lb dl)
lauren 20:15 (65lb dl)

110912

Three rounds - 1 minute rest between rounds
record total number of reps:

max reps 1 min: kb swing
rest 20 sec
max reps 1 min: hand-release push-ups
rest 20 sec
max reps 1 min: squats
rest 20 sec
max ca1 min: row
rest 20 sec

scott 389
jackie 354
bobby 291