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This WOD is Public from m3mccarthy 0 Comments

October 05, 2012

Iron Maiden

WOD: Iron Maiden
6 Body Weight Power Cleans/12 Box Jump Overs (24″/20″)/24 Barbell Push-Ups
5 Body Weight Power Cleans/10 Box Jump Overs/20 Barbell Push-Ups
4 Body Weight Power Cleans/8 Box Jump Overs/16 Barbell Push-Ups
3 Body Weight Power Cleans/6 Box Jump Overs/12 Barbell Push-Ups
2 Body Weight Power Cleans/4 Box Jump Overs/8 Barbell Push-Ups
1 Body Weight Power Cleans/2 Box Jump Overs/4 Barbell Push-Ups


This WOD is Public from mmmmpage 0 Comments

August 01, 2012

Power Clean/Medball Cleans/Burpee/Box Jump/Wall Ball

Power Clean
5-5-3-3-1-1-1
135,185,225,245(pr),250(pr)

7min AMRAP
10 Medball Clean (20#)
10 Burpee

Rest 2min

5min AMRAP
7 Box Jump (24")
7 Wall Ball (20#)

4 +2 Burpee
6 + 6 Box Jump

Rounds: 10

This WOD is Public from pumphouseindustries 0 Comments

March 04, 2011

All 7's, benching, and dipping

WOD #1 (All 7's)

All with 95 lbs for 2 rounds
7 bent over rows
7 hang power cleans
7 hang power cleans/jerk
7 jerk/split jerk
7 hang clean/jerk
7 bent over rows

TIME: 8:15 Ryan/ 9:47 Aaron

Thanks Camp for that one. Figured we'd add in another round and we payed for it.

WOD #2 (Benching and Dipping)

5 Rounds NOT for Time
Max reps bench press at 155
Max ring dips

51 TOTAL Bench/ Ryan 56 TOTAL Bench/ Aaron
42 TOTAL Dips/ Ryan 32 TOTAL Dips/ Aaron

38 TOTAL Bench/ Josh with 30 lb dumbbells 14 TOTAL Bench/ Josh (20 lb db)
33 TOTAL Dips/ Josh 6 Dips following this weight

Time: 08:15

This WOD is Public from kencrowder 0 Comments

October 07, 2013

Gusto

Pre-WOD:
-Work up to a heavy set of 3 Front Squats

WOD - For Time:
(#135/95)
-90 Double Unders/30 Power Cleans/15 Front Squats

-60 Double Unders/20 Power Cleans/10 Front Squats

-30 Double Unders/10 Power Cleans/ 5 Front Squats

Time: 13:25
Weight: 95

This WOD is Public from cmoore 0 Comments

October 07, 2013

Gusto

Pre-WOD:
-Work up to a heavy set of 3 Front Squats

WOD - For Time:
-90 DU/30 Power Cleans/15 Front Squats (#135/95)
-60 DU/20 Power Cleans/10 Front Squats
-30 DU/10 Power Cleans/ 5 Front Squats

5 Burpee "Buy In" for 1:1 Singles

Time: 11:11
Weight: 95

This WOD is Public from jmax 0 Comments

October 07, 2013

Gusto

Pre-WOD:
-Work up to a heavy set of 3 Front Squats

WOD - For Time:
(#135/95)
-90 Double Unders/30 Power Cleans/15 Front Squats

-60 Double Unders/20 Power Cleans/10 Front Squats

-30 Double Unders/10 Power Cleans/ 5 Front Squats

Time: 12:45
Weight: 135

This WOD is Public from autumnswinford 0 Comments

February 12, 2014

Front squat/v ups/box jumps/power cleans/row

pullups
76544

bench and deadlift wendler

WOD
4 rds
1 min each
front squat 25kg
v ups
box jumps
power cleans/push press
row


This WOD is Public from alberto 0 Comments

January 24, 2014

MW W AMRAP 15, Clean, wall ball,

Strength: 20 min. for
4 rounds: power clean+high hang clean+hang clean+clean 70%
Find 1RM clean/power clean (hice 1 clean con 70kg y un power clean con 90kg!!!)
WOD
AMRAP 15
40 wall ball
30 clean / power clean 40kg
30 wall ball
30 clean / power clean 60kg
20 wall ball
30 clean / power clean 80kg
10 wall ball
AMRAP clean /power clean 100kg
(hice 1 clean de 80kg, esto es 151reps)

Reps: 151

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This WOD is Public from mmmmpage 0 Comments

March 10, 2014

Cleans & Row/Medball Clean/Hollow rock/Clean

SWOD
10min EMOM
1 Power clean
1 Hang power clean
1 HSPU

Worked up to and stuck w/ 185#

2rds, 2min each station
Row (cal)
Medball clean wall balls
Hollow rock
Power clean triples using weight from SWOD
111 total reps

Reps: 111
Weight: 185

This WOD is Public from castaway222 0 Comments

December 30, 2011

Fran

A) Olympic Lifting Skill Complex - Clean
(3 reps of each, twice through the complex)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

as described

B) Five sets of:
Front Squat x 1 rep
1. 75% (150#)
2. 80% (160#)
3. 85% (170#)
4. 90% (180#)
5. 95% (190#) PR

C) Take 10-15 minutes to build to a heavy-ish Clean & Jerk

145#

D) Against an 8-minute running clock, perform the following in order:

Complete rounds of 21, 15 and 9 reps for time of:
65 lb. Thruster
Pull-Ups

5:34

and then,
using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

105#

Time: 05:34

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This WOD is Public from castaway222 0 Comments

August 31, 2012

Power Clean-Split Jerk-Bench Press

A) High hang power clean-Split Jerk

35-40-45-50-55-55-45-45kg

B) Bench press
5 @ 75-80%
4 @ 80-85%
3 @ 85-90%
2 @ 90-95%
1 @ 95-98%

110-115-120-125 (F one)-132 (F) x 2

Weight: 125

This WOD is Public from karlcgray 0 Comments

March 01, 2013

Row, Burpee-Deadlift-Hang Clean-Push Press- Front Squat

For time do:
Row 1000m,
Then do:
30 Burpee-Deadlift-Hang Clean-Push Press- Front Squats
95/55

Time: 13:26

This WOD is Public from painternik 0 Comments

June 07, 2013

CFP

Warm-up was long, too long with a lot of KB swing variations and PVC pipe Clean & Jerk Practice. Long spiderman stretches & jump squats from the floor. It was a new coach and he's still working out the kinks.

10 mins Clean/Clean & Jerk Practice:
Work on your progressions.
(we really didn't do this)

In 15 mins work up to:
2 Moderately Heavy Triples – Clean & Jerk, 75#, 85#
2 Heavy Triples – Clean, sort of 95#
Use Clean Variants according to your experience/ability.

There were a lot of people, not a lot of time, a lot of confusion and I just couldn't focus. Not the best cleans.

AMRAP for 8min:
200m Run
5 Front Squat (60-65% earlier triple Clean weight), 55#
10 HR Push Up
15 Sit Ups

3 rounds + 1 pushup

Time: 08:00
Rounds: 3
Weight: 55

This WOD is Public from derikledesma 0 Comments

November 17, 2011

Clean/burpees

Warmup
3 rds
10 lateral jumps over barbell
5 bar facing burpees
10 squats

Bergener warmup

Skill/strength
Squat clean find 3rep max 5x3
135/155/165/185/195

WOD
1st minute complete 1 clean 1 burpee.
2nd minute complete 2 cleans 2 burpees
3rd minute complete 3 cleans 3 burpees.
Keep going up until can't complete reps within the minute
Weight used 135
6 6 cleans no burpees

Weight: 135

This WOD is Public from castaway222 0 Comments

September 09, 2011

Oly: Clean-Clean Lift Off

Clean (HB)
50/4x2 60/3 70/3 75/3 80/3x3
31-37-43-46-49

Clean Lift Off
80/5x2
55

Shrugs
2x10 @ 45 kg
1x5 @ 50 kg

Weight: 50

This WOD is Public from crossfitz 0 Comments

January 11, 2012

Power Clean/Shoulder to Overhead/Medball Cleans

Strength:
1RM Clean & Jerk (205)

WOD:
10 Rounds

1 Power Clean @75% of above weight (155)
2 Shoulder to Overhead
10 Medball Cleans

Time: 08:52

This WOD is Public from timholdsworth 0 Comments

February 10, 2012

OHS, power clean to overhead, power clean/pushup/squat

1RM OHS (95)

5 x 3 power clean to overhead (60,70,75,80(f),75)

6min AMRAP
3 power clean (70)
6 pushup hand release
9 squat
8 rounds + 1 clean

Weight: 0

This WOD is Public from castaway222 0 Comments

August 06, 2012

Clean-Shoulder Press-Row-Burpees-Man Makers

A.Eight sets of:
Clean x 1.1.1
(rest 10 seconds between singles – try to perform all sets at or above 85% of your 1-RM)
Rest 90-120 seconds
Strict Overhead Press x 3-4 reps
(complete all sets with between 80-90% of your 1-RM)
Rest 90-120 seconds

B.One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

C.Six sets of:
Row 300 Meters
10 Burpees
5 Man-Makers (55/35 lb DBs)
Rest 3 minutes

I’m definitely a small monkey…still feeling the volume from Saturday and last week. Bit of a sore lower back from deads was a mental challenge for me today. Scaled the weight back on part A to more like 80-85%.
A) Cleans done at 60 and 64kg.
Overhead press done at 3-4 x 35kg (4 sets), 3-4 x 37kg (4 sets). Presses felt solid. Timing on my cleans was crap. CNS is not happy.
B) 10 x 28kg
C) Oh manmakers…how we love thee. 35# dumbbells.
3:06
3:00
3:00
2:59
3:06
3:06
Overall the row felt good and I think this is the first time burpees have ever felt like a rest.

Weight: 64

This WOD is Public from misterfonzie 0 Comments

June 08, 2013

CFP: c&j

10 mins Clean/Clean & Jerk Practice:
Work on your progressions.

In 15 mins work up to:
2 Moderately Heavy Triples – Clean & Jerk
2 Heavy Triples – Clean

Use Clean Variants according to your experience/ability.

AMRAP for 8min:
200m Run
5 Front Squat (60-65% earlier triple Clean weight)
10 HR Push Up
15 Sit Ups
3 rds + row

Time: 01:00

This WOD is Public from mmmmpage 0 Comments

October 16, 2013

Clean Strength & Power Clean/Burpees

12min EMOM
2 Power Cleans
3 Hang Power Cleans
4 Push Jerks
135#

21-15-9
Power Cleans 115#
Burpees
6:35

Time: 06:35
Weight: 135

This WOD is Public from jaytee 0 Comments

October 23, 2013

Cindy is a bitch

RFT
Cindy x3
15 Power Cleans
Cindy x3
10 Power Cleans
Cindy x3
5 Power Cleans


My last Cindy round I had to modify the push-ups
My last 5 power cleans looked like shit - had to clean/squat for the last 2 to keep my form

Time: 19:06
Weight: 95

This WOD is Public from dneums 0 Comments

December 01, 2013

Clean/Clean Pull/Squat Lunge

Strength Day! Today, we will just be lifting. If you have extra time, feel free to work on a skill! Clean, 3-3-3-3 (80%) Clean Pull, 3-3-3-3 (heavy) Overhead Squat, 6-6-6-6 (80%)
Clean: 115-165
Clean Pull: 165-195
Squat Lunge: 95-125


This WOD is Public from autumnswinford 0 Comments

February 17, 2014

Power cleans/pushups/row

Pullups
7-6-5-4-3

Squat
3x5+
50
57.5
65

For Time:
21 Power Clean, 95/65
21 Pushup
Row 2000m
15 Power Clean
15 Pushup
Row 1000m
9 Power Clean
9 Pushup
Row 500m


This WOD is Public from jritt 2 Comments

March 15, 2011

3-14-11 WOD - C&J 1.2.3.4.5.6.7.8.9.10 with a Round of Cindy in between each set

For time;

1 Clean & Jerk 135/95

1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)

2 C&J

1 round of “Cindy”

3 C&J

1 round of “Cindy”

Continue until you have completed 10 rounds of “Cindy”

Had my ass handed to me in a major way today...ran out of steam on Rd. 7, and cleans in rds. 8-10 felt like I was lifting a VW Bug (the old type). I need some help with my cleans. I'm not getting under the bar and racking back on my shoulders. As a result I'm fighting to hold the weight out in front of me a la reverse curl, which quickly saps my strength. I need to work on getting under bar, wrist flexibility, and staying relaxed as I get into rack. Had no problems jerking 135 the whole time...problem was definitely the clean/rack.
On the plus side, my pull-ups are improving. I strung together some kips for the first time today, which felt great. I can see how they conserve a ton of energy if you get your swing/timing correct. A small victory for me during my longest crossfit workout yet! :p

Time: 35:59
Weight: 135

This WOD is Public from castaway222 0 Comments

December 23, 2011

Clean-HSPU-C2B PU-DU

A) Three sets, not for time, of:
Unbroken Chest-to-Bar Pull-Ups x 5-8 reps
Unbroken Double-Unders x 30 reps
STRICT Handstand Push-Ups x 5-8 reps @ 5011

B) Eight sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

C) Five sets for times of:
4 Squat Cleans (125 lbs.)
6 Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
20 Double-Unders
Rest 3 minutes

Rounds: 5

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