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