110831

"Tabata This!"
http://www.youtube.com/watch?v=yfOSoIkrM38

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up (scale w/ jumping or band-asst)
Rest 1 minute
Tabata Push-up (scale from knees)
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

scott 41
anthony 34
anaida 47
jackie 47
candace 51
mike 25

110830

for time:

run 400m
20 burpees (http://www.youtube.com/watch?v=21dvQyNiTjM)
10 ring rows (http://www.youtube.com/watch?v=mGDgH3yBDmk)
15 burpees
15 ring rows
10 burpees
20 ring rows
run 800m
20 box jumps (http://www.youtube.com/watch?v=UweKybOuivA)
10 sit-ups (http://www.youtube.com/watch?v=_HPfXutjB1s)
15 box jumps
15 sit-ups
10 box jumps
20 sit-ups
run 400m

scott 15:46
anthony 21:07
lauren 20:44
candace 17:05

110829

for time:

row 500m

then 

10-9-8-7-6-5-4-3-2-1 rep rounds of

knees-to-elbows (http://www.youtube.com/watch?v=kqOgtFcqWbE)

handstand push-ups (http://www.youtube.com/watch?v=JGhdSLkf-8o)

then 

row 500m

scott 12:29

110827

skill work, 1 hour
snatch, clean & jerk

110826

as many rounds and reps as possible in 15 minutes

10x kettlebell swings (m: 53lb; w: 30lb) (http://www.youtube.com/watch?v=rJqPgV681Hg)
10x box jumps (m: 24"; w: 20") (http://www.youtube.com/watch?v=UweKybOuivA)
10x ring push-ups (http://www.youtube.com/watch?v=CPIfBrA6HMM)

scott 10 rounds + 5 kbs
anthony 8 rounds + 10 p/u
anaida 7 rounds
jackie 8 rounds + 10 kbs + 10 b/j + 6 p/u

110825

5 rounds for time


15x deadlift (m: 185lb; w: 95lb)
15x toes-to-bar (w: knees-to-elbows)


WOD Demo with Jenn Jones - video [wmv] [mov]


scott 11:25
anaida 14:03
jackie 15:40

110823

for time:

run 1600m
50x air squats
50x push-ups
50x sit-ups
run 800m
50x air squats
50x push-ups
50x sit-ups
run 400m

scott 22:40
anthony 26:37
anaida 25:55
jackie 24:07

110822

3 rounds, record total number of combined reps for score

1 min AMRAP - kb swing (m: 53 lb; w: 30 lb)
20 sec rest
1 min - row (for calories)
20 sec rest
1 min AMRAP - push-press (m: 95 lb; w: 45 lb)
20 sec rest
1 min AMRAP - lunges (body weight)
20 sec rest
1 min AMRAP - pull-ups (m: kipping; w: band-assisted)

scott 369 points
anaida 251 points
jackie 305 points

110821

complete for time:

run 800m
-then-
3 rounds:
10x deadlift, 225lb (http://www.youtube.com/watch?v=pjBI9qxibTc)
15x push-ups - on parallettes (http://www.youtube.com/watch?v=JcfkQioj7QY)
20x ghd sit-ups (http://www.youtube.com/watch?v=Ufaa41nkIP8)
-then-
run 800m

scott 13:07
anthony 17:40
anaida 15:38

110820

skill work, 1 hour:
push-press (http://www.youtube.com/watch?v=h6oQLMcTGTo)
push-jerk (http://www.youtube.com/watch?v=JwiOOPD-fHY)
split-jerk (http://www.youtube.com/watch?v=bDGDUjwV_8Y)

110818

'Helen'
http://wodclub.com/workout/Helen/129
http://www.youtube.com/watch?v=37H6vmhGIu8
3 rounds for time:
run 400m
21x kettlebell swings
12x pull-ups

s: 9:26
a: 12:10
j: 11:55

110817

FIGHT GONE BAD


http://media.crossfit.com/cf-video/CrossFitAlbany_AustinFGB.mov
http://media.crossfit.com/cf-video/CrossFitAlbany_AustinFGB.wmv


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  3 rounds are to be completed.  The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

scott: 287 points

110816

as many rounds and reps as possible in 15 minutes:

row 200m
10x handstand push-ups (http://www.youtube.com/watch?v=JGhdSLkf-8o)
10x power cleans, 135# (http://www.youtube.com/watch?v=mCUmi2oqlvA)

scott: 4 rounds+200m row, 10 hspu, 6 power cleans

110813

skill work: squat snatch progressions, 1 hour
http://www.youtube.com/watch?v=DrYjUy1BiI4

110812

http://media.crossfit.com/cf-video/WOD_101114_RobORunDeads.wmv 
Complete as many rounds as possible in 12 minutes of:

400 meter run
5 Deadlifts (305lb)

scott: 4 rounds

110810

for time:

run 800m
then
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds
pull-ups
ring dips
ghd sit-ups

scott 15:24
anthony 27:44

110809

skill work: snatch progressions, 1 hour
http://www.youtube.com/watch?v=gjkK_eSIs2g
http://www.youtube.com/watch?v=CI-IV1uw7KY
http://www.youtube.com/watch?v=7h4r8tWGAKM

110808

21 - 15 - 9 rep rounds of

right arm dumbbell snatch, 50lb
sit-ups
left arm dumbbell snatch, 50lb
push-ups

scott 5:42

110807

AMRAP 15 min

25 kettlebell swings, 24kg/1.5 pood (http://www.youtube.com/watch?v=rJqPgV681Hg)
lunge walk, 30 steps (http://www.youtube.com/watch?v=Cn87urIYF1k)
25 push-ups (http://www.youtube.com/watch?v=JcfkQioj7QY)
lunge walk, 30 steps (http://www.youtube.com/watch?v=Cn87urIYF1k)

scott 4 rounds + 25 kb swing + 5 lunges

110805

http://games.crossfit.com/node/630017
6:30am
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 110lb (AL 32kg)
30 Burpees
20 Shoulder to overhead, 135lb (AL 95lb)
run 400m


scott 14:05
anthony: 23:36

110804

complete for time:

row 1000m

rest 2 min

row 1000m

rest 2 min

row 1000m

scott 3:52; 3:55; 3:55

110803

7 rounds for time:

7x deadlift, 225lb (http://www.youtube.com/watch?v=pjBI9qxibTc)
7x handstand push-up (http://www.youtube.com/watch?v=JGhdSLkf-8o)
7x toes-to-bar (http://www.youtube.com/watch?v=cA_Mcud4TBs)

scott 8:47

110801

complete for time:
run 800m
then 4 rounds of
15x push press, 95lb (http://www.youtube.com/watch?v=h6oQLMcTGTo)
15x pull-ups (http://www.youtube.com/watch?v=tAZaHzd6qAY)
15x ghd back extensions (http://www.youtube.com/watch?v=a8uxoyMbOYw)
then run 400m

scott 15:55