Tuesday - 01FEB2011

Rx
Clean
3-3-3-3-3-3-3 rep scheme

scaling options
this WOD is self scaling

Monday - 31JAN2011

Rx
"Holbrook"

Ten rounds, each for time of:
115/80 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

scaling options
ADVANCED
Seven rounds, each for time of:
115/80 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
-or-
Ten rounds, each for time of:
95/65 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

INTERMEDIATE
Seven rounds, each for time of:
80/40-60 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

BEGINNER
Five rounds, each for time of:
10-25 pound Thruster, 5 reps
10 Beginner or assisted Pull-ups
100 meter Sprint
Rest 1 minute

Friday - 28JAN2011

Rx
Three rounds for time of:
12 Muscle-ups
75 Squats

scaling options
ADVANCED
Three rounds for time of:
12 Muscle-ups mixed with muscle-up progressions
75 Squats

INTERMEDIATE
Three rounds for time of:
8 Muscle-up progressions
50 Squats

BEGINNER
Three rounds for time of:
5 Muscle-up progressions (Seated, Jumping or squat)
25 Squats

*The other option is to sub 4:1 pull ups, dips to muscle ups*

Thursday - 26JAN2011

Rx
Three rounds for time of:
Run 800 meters
Rest 2 minutes

*please bring a stopwatch/watch/cell phone so that you can keep track of your own time*

scaling options
BEGINNER
Three rounds for time of:
Run 400 meters
Rest 2 minutes

Wednesday - 26JAN2011

Rx
Three rounds for time of:
10 Deadlift, 275/185#
50 Double Unders

scaling options
ADVANCED
Three rounds for time of:
10 Deadlift, 225/135#
50 Double-unders

INTERMEDIATE
Three rounds for time of:
10 Deadlift, 185/115#
35 Double-unders or tuck jumps

BEGINNER
Three rounds for time of:
10 Deadlift, 45-95#
25 Double-unders or tuck jumps

*notice that none of the substitutions for double unders include singles. You have the option of double unders or tuck jumps... no singles*

Tuesday - 25JAN2011

Rx
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

scaling options
ADVANCED/INTERMEDIATE
21 Tuck - pull-ups
20 One legged squats, alternating legs (Use progressions if necessary)
18 Tuck -pull-ups
16 One legged squats, alternating legs (Use progressions if necessary)
15 Tuck -pull-ups
12 One legged squats, alternating legs (Use progressions if necessary)
12 Tuck -pull-ups
8 One legged squats, alternating legs (Use progressions if necessary)

BEGINNER
15 Assisted or beginner pull-ups
10 One legged box step ups, alternating legs
12 Assisted or beginner pull-ups
8 One legged box step ups, alternating legs
9 Assisted or beginner pull-ups
6 One legged box step ups, alternating legs
6 Assisted or beginner pull-ups
4 One legged box step ups, alternating legs

Monday - 24JAN2011

Rx
Snatch 1-1-1-1-1-1-1 reps

scaling options
this WOD is self-scaling

Friday - 21JAN2011

Rx
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50/35 pounds each

scaling options
AVANCED
Five rounds for time of:
Run 400 meters
20 Burpees
10 Two-hand dumbbell Bent over row, 50/35 pounds each

INTERMEDIATE
Five rounds for time of:
Run 400 meters
15 Burpees
10 Two-hand dumbbell Bent over row, 35/25 pounds each

BEGINNER
Five rounds for time of:
Run 200 meters
10 Burpees
10 Two-hand dumbbell Bent over row, 5-15 pounds each

Thursday - 20JAN2011

Well today we were supposed to do rope climbs but the gym has taken our ropes from us. No prob, we'll back-track a little and do a WOD we skipped.

Rx
"Rankel"

Complete AMRAP in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2/1.5 pood
Run 200 meters

scaling options
ADVANCED
Complete AMRAP in 15 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2/1.5 pood
Run 200 meters
-or-
Complete AMRAP in 20 minutes of:
185/135 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 1.5/1 pood
Run 200 meters

INTERMEDIATE
Complete AMRAP in 20 minutes of:
155/105 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 1 pood/24 #
Run 200 meters

BEGINNER
Complete AMRAP in 12-15 minutes of:
25-55 pound Deadlift, 6 reps
7 Burpees 7 Assisted or Beginner pull-ups
10 Kettlebell swings, 10-25 pound
Run 200 meters

Wednesday - 19JAN2011

Rx
"CrossFit Total"

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

scaling options
this WOD is self scaling. Treat this as a 1 rep max, add up your max weights and that is your CF Total score.

ex.
Back Squat, 125
Shoulder Press, 85
Deadlift, 200
CF Total score- 410

Tuesday - 18JAN2011

Rx
"Elizabeth"
21-15-9 reps of:
Clean 135/95 pounds
Ring dips

scaling options
ADVANCED
21-15-9
Clean 95-115/55-75#
Ring dips -or- 2:1 bar dips

INTERMEDIATE
21-15-9
Dumbbell cleans
Bar dips -or- 1:1 bench dips

BEGINNER
15-12-9
Dumbbell cleans
Bench Dips

Monday - 17JAN2011

Rx
Five rounds of:
20 GHD Sit-ups
5 Push jerk

scaling options
ADVANCED/INTERMEDIATE
Five rounds of:
20 Abmat Sit-ups
5 Push jerk

BEGINNER
Five rounds of:
10 Abmat Sit-ups
5 Push jerk

Friday - 14JAN2011

Rx
Complete as many rounds as possible (AMRAP) in 15 minutes of:
Row 250 meters
25 Push-ups

scaling options
BEGINNER
Complete as many rounds as possible in 12 minutes of:
Row 250 meters
10 Push-ups

Thursday - 13JAN2011

Rx
Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20/14# ball
12 Handstand push-ups
135/95# Power clean, 15 reps

scaling options
ADVANCED
Three rounds for time of:
3 Muscle-ups
20 Wallball shots, 20/14# ball
9 Handstand push-ups
135/95# Power clean, 12 reps

INTERMEDIATE
Three rounds for time of:
3 Muscle-ups -or- 6 Muscle-up progressions
20 Wallball shots, 14/10# ball
9 Handstand push-ups -or- 15 HSPU progressions
95/65# Power clean, 12 reps

BEGINNER
Three rounds for time of:
3 Muscle-up progressions
15 Wallball shots, 8-12 pound ball
9 Handstand push-ups progressions
15-35 pound Power clean, 12 reps

Wednesday - 12JAN2011

Rx
Weighted pull-ups 1-1-1-1-1-1-1 reps

*If you can do one pull up you will be doing this wod as Rx.

scaling options
If you cannot do an unassisted pull-up, use the lowest resistance possible and complete the wod still using the rep scheme and adding weight.

Tuesday - 11JAN2011

Rx
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

scaling options
ADVANCED/INTERMEDIATE
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 20” box

BEGINNER
Five rounds for time of:
5 Wall climbs
5 Toes to bar
10 Box jumps, 12-15” box

Monday - 10JAN2011

Rx
"Fran"

21-15-9 reps of:
Thrusters, 95/65#
Pull-ups

scaling options
choose a weight you can effectively do 5 reps with.

Friday - 07JAN2011

*day 60: Burpee Challenge*

Rx
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75/55 pounds
21 Pull-ups

scaling options
ADVANCED/INTERMEDIATE
3 rounds for time of:
Run 400 meters
30 Overhead squats, 55/40 pounds
21 Pull-ups
-or-
3 rounds for time of:
Run 400 meters
15 Overhead squats, 75/55 pounds
15 Pull-ups

BEGINNER
3 rounds for time of:
Run 200-400 meters
15 Overhead squats, pvc-25 pounds
15 Pull-ups (assisted or beginner okay)

Thursday - 06JAN2011

*day 59: Burpee Challenge*

Rx
"Jack"
Complete as many rounds as possible in 20 minutes of:
115/85 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24 inch box

scaling options
ADVANCED
Complete as many rounds as possible in 15 minutes of:
115/85 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24 inch box

INTERMEDIATE
Complete as many rounds as possible in 20 minutes of:
80/50 pound Push press, 10 reps
10 KB Swings, 1.0 pood/20 pound
10 Box jumps, 20 inch box

BEGINNER
Complete as many rounds as possible in 12-15 minutes of:
15-25 pound Push press, 10 reps
10 KB Swings, 10-15#
10 Box jumps, 12-15 inch box (Step ups allowed)

Wednesday - 05JAN2011

*day 58: Burpee Challenge*

Rx
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

scaling options
ADVANCED
"Half Murph"
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.

INTERMEDIATE
For Time:
1/2 mile Run
35 Pull-ups (assisted or beginner pull ups okay)
70 Push-ups
120 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.

BEGINNER
For Time:
1/2 mile Run
25 Pull-ups (assisted or beginner pull ups okay)
50 Push-ups
75 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.

Tuesday - 4JAN2011

*day 57: Burpee Challenge*

Rx
"Nate"

Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2/1.5-Pood Kettlebell swings
*If you do not use rings to do muscle ups use a 5/1 sub of pull ups and dips

scaling options
ADVANCED
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2/1.5-Pood Kettlebell swings
*If you do not use rings to do seated muscle ups use a 4/1 sub of pull ups and dips

INTERMEDIATE
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5/1-Pood Kettlebell swings
*If you do not use rings to do seated muscle ups use a 3/1 sub of pull ups and dips

BEGINNER
Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg/8kg Kettlebell swings