WOD

Updates coming soon!!!

Wednesday 10-19-11

Skill-Deadlift 3×3@85% +5 30″/24″ box jumps after each set

Wod-8 min Amrap-8 KBS 70/54, 10 push ups, 100m sprint

Tuesday 10-18-11

Wod-15 K2E/250m Row/10 Thrusters 115/75

Monday 10-17-11

Skill-Power Clean 5-5-3-3-3

Wod-5min AMRAP 10 Hang Power Cleans/10 Burpees

Friday 10-14-11

WOD-Fort Vancouver Chipper 100 DU, 90 squats,80 sit ups, 70 KBS, 60 Push Ups, 50 wall balls, 40 pull ups, 30  deadlifts, 20 burpees, 10 cal row                                                                      Courtesy of CrossFit Fort Vancouver

Thursday 10-13-11

Skill-Pistol Progressions

WOD-4x 400m run, 20 hollow rocks, 10 pistols

Wednesday 10-12-11

Skill-Press 5,5,3,3,1 Find 1Rm

WOD-Gymnastic, 10x 10 sec hollow hold, 10 sec superman hold

Tuesday 10-11-11

WOD-5x 21 KBS 53/35, 15 Burpees, 9 DB Push press 35/25

Monday 10-10-11

Skill-Squat 5×2 @80%

WOD-4x 15 Box Jumps 24/20, 200m Run, 15 Push Ups

Friday 10/7/11

Skill- 4x Press-1, Push Press-2, Push Jerk-3

WOD-5x 7KBS, 7 KB Cleans, 7 Goblet squats

Thursday 10/6/11

Skill-Pull ups

WOD-5x 20 DU,15 sit ups, 10 pull ups

Wednesday 10/5/11

Skill-Rowing

WOD-Christine-3x 500m row, 12 Deadlift BW, 21 Box Jump 24/20

Tuesdsay 10/4/11

Skill-Deadlift 5-5-3-3-1

Monday 10/3/11

WOD-15min EMOTM, 7 KBS 53/35, 6 Wall Ball 20/14, 5 push ups,   Courtesy of CF Centurion

Friday 9/29/11

Skill-Push Press 10×2 EMOTM 85% of 1RM press

WOD-5x 10 pull ups, 15 kbs 200m run

Wednesday 9/29/11

Skill-Clean and Jerk

WOD-“Grace”  30 Clean and Jerks for time. 135/95

Tuesday 9/28/11

Skill-Rowing

WOD-4x 3 min rds, 500m row, in remaining time AMRAP 10 ab mat sit up, 10 push ups.  3 min rest between rds.  Score is total reps of sit ups and push ups

WOD Courtesy of Anywhere Fit

Monday 9/27/11

Skill-Back Squat 5-5-3-3-1-1

Core-3×10 KBS Heavy w/1 min rest between

Thursday 9/15/11

WOD-2x Row 500m, Rest 2min, Run 400m, Rest 2min

Wednesday 9/14/11

Skill-Deadlift 10×2 EMOTM 70%

WOD-10 min AMRAP 100m run, 10 Ground to Overhead 95/65

Tuesday 9/13/11

OHS 3,3,3,3,3,3

Monday 9/12/11

Skill-Press 10×2 EMOTM 70%

WOD-8min AMRAP, 12 kbs 53/35, 12 box jump 24/20, 100m run

Friday 9/9/11

WOD-FGB 3x, 45 on, 15 off

Thursday 9/8/11

Skill-Front Squat, Find 5 rep max

Wod

Wednesday 9/7/11

Skill-Deadlift 10×2 EMOTM 70%

WOD-5x, 10 pull ups, 15 burpees

Tuesday 9/6/11

WOD-OHS 3,3,3,3,3,3

Friday 9/2/11

WOD-25,20,15,10, Box jump 24/20, SDHP 75/55, 200m run between rds

Thursday 9-1-11

WOD 8x, 5 Thrusters 115/85, 7 pull ups, 100m sprint

Wednesday 8/31/11

Skill-Press 5×5@70%

Wod-4x 20 Wall Ball, Alternate 250m row/200m run

Tuesday 8/30/11

Skill-Snatch 3,3,3,3,3,3,3

Monday 8/29/11

Skill-Deadlift warmup

WOD-12 min AMRAP-400m run, 5 deadlift

Friday 8/26/11

Skills-Wall Ball, SDHP, Box Jump, Row

WOD- Prep for FGB, 2 Rds, 1 min of max reps, 1 min of rest of- Wall Balls, SDHP, Box Jump, Row for cal

Thursday 8/25/11

WOD- Repeat of Wednesday for those who missed it

Wednesday 8/24/11

WOD- 1000m row, 10,9,8,7,6,5,4,3,2,1 of Push Press 115/85 and Pull Ups, then, 800m run- Courtesy of CrossFit Centurian!

Tuesday 8/23/11

Skill-Split Jerk

WOD- 21-15-9 KBS 70/53, Hand Release Push ups

Monday 8/22/11

Skill-Weighted Pull Ups/Double unders

WOD Max Double Unders in 2 min, Rest 2min, 1 min on, 1 min rest, 30 sec on

Friday 8/19/11

Nor Cal 40’s 2010 wod #2

5x- deadlift 295/185, Jerk 135/95

Thursday 8/18/11

Boxing Helen

3x-30 box jumps, 21 kbs 53/35, 12 pull ups

Wednesday 8/17/11

Skill-In 10 min. find Push Press 1RM.

Wod

4min amrap-500m row then max wall ball

rest 2 min

4 min amrap-run 400m then max ring row

Tuesday 8/16/11

Skills-Power Clean, Toes to Bar

WOD-Nor Cal 40’s Event #3

12 min AMRAP-5 burpees, 10 power cleans 95/65, 15 toes to bar

Monday 8/15/11

Back Squat 3-3-1-1-1 Work to 1RM

WOD 4x, 200m run, 25 Double unders

Tuesday 2/22/11

WOD-wod#1 from Fittest of the Sierras 2010, row 5oom, 400m sandbag run 80/40 , row 500m, 400m farmer carry 35/20

or Foresthill bridge switchback run for time.

Monday 2/21/11

Squat 3×3 @85%

WOD 7rds, every 2 min, 7 pull ups, 10  kbs, 200m run

Friday 2/18/11

Deadlift 5×3

WOD 800m run, 4x 15 pull ups, 15 push ups, 15 squats, 800m run

Wednesday 2/16/11

Push Press 5×3

WOD

Jen T. Birthday WOD

150m Run, 31 Ring Rows, 31 Push Ups, 31 KBS, 31 Burpees, 151m Run

Tuesday 2/15/11

WOD

Angie, 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Air Squats

Monday 2/14/11

Front Squat 5×5

WOD

3x, 1min Tire Strikes, 1 min rest, 1 min KBS, 1 min rest, 1min Wall Ball

Friday 2/11/11

Dead Lift 5×5

WOD

5x 1min Wall Ball Burpees, 1 min Sit Ups

Thursday 2/10/11

LEPO (Finnish for Sleep or Rest)

Wednesday 2/9/11

Back squat 5×5@70%

WOD

1/2 Cindy, 5 Pull Ups, 10 Push Ups, 15 Air Squats

Tuesday 2/8/11

“San Francisco Crippler”

30 Back Squats@225/155, Row 100m for time.

Monday 2/7/11

Press 5×5@70%

Wod

3x 9 Deadlift 225/155, 12 burpees, 15 wall ball 24/14

Friday 2/4/11

Deadlift 5×3@85%

WOD

4x  400m run, 30 double unders

Wednesday 2/2/11

WOD

4x

In 5 minutes, Run 600m, unbroken pull ups, Push Press 115/75 Rest 5 minutes.

Tuesday 2/1/11

Speed squats 10×2@65%

WOD

3x, 30 Wall Ball, 20 Toes 2 Bar

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