Monday - 01NOV2010

RX
Complete AMRAP 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Women: 14 pound ball

scaling options:
ADVANCED/INTERMEDIATE
Complete AMRAP 20 minutes of:
10 Wallball shots, 12-14 pound ball
10 Sit-ups
10 Back extensions

BEGINNER
Complete AMRAP 15 minutes of:
10 Wallball shots, 8-10 pound ball
10 Sit-ups
10 Back extensions

Friday - 29OCT2010

RX
Run 5k

scaling options:
BEGINNER
Run 1-2 miles depending on ability

Thursday - 28OCT2010

Complete As Many Rounds As Possible (AMRAP) 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
Women - 65#

scaling options:
ADVANCED/INTERMEDIATE
Complete as many rounds as possible 20 minutes of:
65 pound Squat snatch, 10 reps
10 Ring dips (15 Dips sub if unable to do ring dips)
10 Knees to elbows
Women - 35-45#

BEGINNER
Complete as many rounds as possible 12 minutes of:
pvc-15 pound Squat snatch, 10 reps
10 Dips (assisted okay)
10 Knees raises

Wednesday - 27OCT2010

RX
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Scaling options:
BEGINNER
7-10 rounds for load and time of:
1 Clean and Jerk
3 Pull-ups (beginner or assisted okay)
5 Push-ups
7 Squats
pick a weight you can clean with good form and a set number that won’t leave you crippled tomorrow.

Tuesday - 26OCT2010

RX
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Women - 155/95

Scaling options:
ADVANCED
15-12-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Women - 155/95

INTERMEDIATE
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat
Women - 115-135/55-65

BEGINNER
15-12-9 reps of:
35-65 pound Deadlift
25 pound Overhead squat

Monday - 25OCT2010

Aaron's last day at the lunch WOD. Showup and throwdown.

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Women - 14#

Beginners:
Five rounds for time of:
10 Wallball shots, 8-10 pound ball
10 Pull-ups (beginner or assisted okay)

Friday - 22OCT2010

“Brenton “
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Beginners:
Three rounds for time of:
Bear crawl 50 feet
Standing broad-jump, 50 feet
Do three Burpees or five squat thrusts after every five broad-jumps.

Thursday - 21OCT2010

Thruster

1-1-1-1-1-1-1 reps

Self scaling.

WEdnesday - 20OCT2010

“Bulger”

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Women - 95#

Advanced:
Seven rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Intermediate:
Seven rounds of:
Run 150 meters
7 Pull-ups
95 pound Front squat, 7 reps
7 Handstand push-ups (or 14 progressions)

Women - 65#

Beginners:
Five rounds of:
Run 150 meters
7 Pull-ups (beginner or assisted okay)
25-45 pound Front squat, 7 reps (if your air squat is atrocious work on that rather than front squats)
7 Handstand push-ups (or progressions)

Tuesday - 19OCT2010

“Forrest”

RX

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Advanced:
Three rounds for time of:
20 Tuck pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Intermediate:
Three rounds for time of:
10 Tuck pull-ups
15 Toes to bar
30 Burpees
Run 800 meters

Beginners:
Three rounds for time of:
10 Pull-ups (Beginner or assisted)
15 Knee raises
20 Burpees
Run 200-400 meters

Monday - 18OCT2010

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Everybody is RX today. Put some weight on the bar and get it up.

Friday - 15OCT2010

RX

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Women - 95#

Intermediate:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

Women - 65#

Beginner:
Three rounds for time of:
15-35 pound Hang power cleans, 10 reps
10 Burpees

Thursday - 14OCT2010

RX
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
women - 14#

Intermediate:
For time:
50 Wall ball shots, 14 pound ball
10 Seated muscle ups
40 Wall ball shots, 14 pound ball
8 Seated muscle-ups
30 Wall ball shots, 14 pound ball
6 Seated muscle-ups
20 Wall ball shots, 14 pound ball
4 Seated muscle-ups
10 Wall ball shots, 14 pound ball
2 Seated muscle-ups

women - 10#

Beginners:
25 Wall ball shots, 6-8 pound ball
5 Muscle-ups
20 Wall ball shots, 6-8 pound ball
4 Muscle-ups
15 Wall ball shots, 6-8 pound ball
3 Muscle-ups
10 Wall ball shots, 6-8 pound ball
2 Muscle-ups
5 Wall ball shots, 6-8 pound ball
1 Muscle-ups

Wednesday - 13OCT2010

Snatch balance
1-1-1-1-1-1-1

For those of you unfamiliar with the movement here is a video.

http://media.crossfit.com/cf-video/cfj-nov-05/snatch-balance.wmv

http://media.crossfit.com/cf-video/cfj-nov-05/snatch-balance.mov

Tuesday - 12OCT2010

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
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".

Beginners:
Cut the work in half!(4 rounds per Tabata)

Subs:
Pull ups- Assisted or Beginner pull ups (not ring rows)
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!

Monday - 11OCT2010

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Today if you can handstand walk you are a RX. Chip away at this until you get the required distance.

A couple of ideas if you are not able to handstand walk:
1. If you lack the strength to handstand walk, do 100 handstand pushups, concentrating on a hollow body.
2. Kick up to a wall lift one hand and tap your chest. Count one step for every tap
3. Wheelbarrow walk the required distance

4. Handstand holds, on a wall or freestanding, as much time as you can accumulate in 10 minutes.

Friday - 8OCT2010

Front squat
1-1-1-1-1-1-1 reps

Self scaling, time to work on a super upright posture and get strong!

Thursday - 7OCT2010

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Women - 1 pood

Intermediate:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (32 pounds)
Right-arm Kettlebell snatch, 1 pood (32 pounds)
Pull-ups

Women - 24 pounds

Beginners:
15-12 and 9 rep rounds of:
Left-arm Kettlebell snatch, 10-15 pound
Right-arm Kettlebell snatch, 10-15 pound
Pull-ups (Beginner or assisted okay)

Wednesday - 6OCT2010

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

This one is self-scaling. Everybody get after it...

Post load(s) to comments.

Tuesday - 5OCT2010

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Women - 65-80-95-110-135

Intermediate:
95 pound Back squat, 25 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 20 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 15 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 10 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 5 reps
15 ft Rope Climb, 1 ascent

Women - 65-80-95-110-135

Sub 2/1 beginners rope climbs if unable to climb a rope

Beginners:
3-5 rounds
10 Back squats, 25-65#
3 Beginner rope climbs

Monday - 4OCT2010

“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

Beginners:
Run 800 M
Row 1K
Run 800 M