WOD 8/23/11

"Tabata Something Else"
Complete 8 intervals each of 20 seconds of work followed by ten seconds of rest of:
pull-ups
push-ups
sit-ups
squats
There is no rest between exercises

WOD 8/22/11

5 Rounds for time:
5 Deadlift 275/185
10 burpee

WOD 8/19/11

"annie"
50-40-30-20-10
Double under
Situp

WOD 8/18/11

Andy Boykin is 40 tomorrow!
"The Dirty Boykin"
2 Rounds For Time:
40 Wall Ball
40 Pullup
40 Ground 2 OH 95/65
40 Burpee

WOD 8/17/11

40 KB swings 53/35
40 squats
400m run
30 KB swings
30 squats
800m run
20 KB swings
20 squats
1200m run

** bring your iPods, this one will be outside

WOD 8/16/11

For time:
Row 1,000m
50 Burpee
50 Box jump
Run 800m

8/15/11

5 rounds
7 Front Squat 155/105
14 pushup
21 double under

WOD 8/11/11

21-15-9
Thrusters 95/65
Box Jumps 24/20

WOD 8/11/11

21-15-9
Thrusters 95/65
Box Jumps 24/20

WOD 8/10/11

"Helen"
3 rounds
400 m run
21 KB swings 53/35
12 pull ups

WOD 8/9/11

Four rounds for time of:
Row 500 meters
Rest 3 minute

WOD 8/5/11

5 rounds
10 push ups
15 goblet squats 53/35
20 sit ups

WOD 8/4/11

For time:
20 calorie Row
30 Wallball Shots
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull 95/65
30 Burpees
20 Shoulder to overhead, 135/95

WOD 8/3/11

"Fight Gone Bad"
3 Rounds
Max rep in 60 sec at each station:
Wall Ball
SDHP 75/55
Box jump
Push Press 75/55
Cal row
1 min res

WOD 8/2/11

15 MIN AMRAP
5 HSPU
10 Overhead Squats (95/65)
25 Double Unders

WOD 8/1/11

3 Rounds
400m run
12 bodyweight deadlift
21 box jump 24/20

WOD 7/28/11

For time:
"Angie"
100 pullups
100 pushup
100 Situp
100 squat

WOD 7/27/11

Run 800m
30 clean & jerk 135/95
Run 800 m

WOD 7/26/11

AMRAP 20
10 wall ball
20 Step OH lunge 45/25
30 Double Under

WOD 7/25/11

For time
30 cal row
30 Toes 2 Bar
30 SDHP 95/65
30 Bar facing burpee
30 pull up

WOD 7/22/11

Amrap 15min
15 pushup
15 hang power snatch 75/55

WOD 7/21/11

10 min skill work then
Shoulder press 5-5-5-5-5

WOD 7/20/11

800m run
30-20-10
wall ball
box jump
800m run

WOD 7/19/11

AMRAP 20min
"RANKEL"
6 deadlift 225/170
7 burpee pullup
10 kb swing 70/53
200m run

WOD 7/18/11

10 min skill work- work on something you need to improve (DU's, HSPU, Pull ups, etc.

Then "Death by Thrusters" 115/75
with a continuously running clock, perform 1 thruster the 1st minute, 2 thrusters the 2nd minute, etc. Continue until you cannot perform the allotted number of thrusters in 1 minute.

WOD 7/15/11

Tabata (20 sec on/10 sec rest) for 8 rounds each:
row (calories)
sit ups
squats
kb swings 53/35

Website

I wanted to let you guys know the website should be updated very soon!

I will try to post WODs here and on the CFT facebook page.

Thank you for your patience.

www.cftuscaloosa.com

WOD 7/14/11

4 Rounds for time
10 Deadlift 225/155
20 Wall ball

7/9/11

Back Squat 7x3: 295
-
rest 10min
-
AMRAP 3min x 5: rest 4min b/w sets
3 Muscle up (few inches above reach)
6 Burpees onto plate
9 kb swing 70 (vertical)

:1. 3 rds
 2. 3 rds
 3. 3 rds
 4. 3 rds
 5. 3 rds

WOD 6/27/11

For time:
Burpee
30-20-10
Kb swing 53/35
60-40-20

WOD for 6/22/11

5 Rounds For reps of:
1min wall ball
1min deadlift 185/125
1min cal row

WOD for 6/21/11

AMRAP 15 min
20 pushup
20 box jump
20 sit-ups

WOD 6/20/11

3 Rounds for time
10 power clean 135/95
20 toes 2 bar
30 squats

WOD 6/18/11

Coaches WOD
AMRAP 30min
3 Deadlift 315
10 Ring dip
15 Double Under
-no bounce on deads
- 30 Rounds + 1
- went a round per minute.
- each round right at 30sec

WOD 6/17/11

5 Rounds for time
15 SDHP 95/65
15 Pullup
15 Burpee


Coaches WOD
AM
Press 
10-8-6-4-2-1-1
95,115,135,145,155,160,165


PM
5 Rounds
20 pullup
25 kb swing 70
30 wall ball
400m run

WOD 6/16/11

3 Rounds for time
30 Wall ball
30 Double Under


Coaches WOD
PM
10-1 Back Squat
135,155,175,205,225,245,265,285,305
-
20 Reps @ 80% of 3 rep max in sets of 2
75 box jumps
.....240 
-
3min amrap x5: 1min rest 
3 Thruster 95lb
6 SDHP 95lb
9 Air Squat

WOD 6/15/11

Amrap 12min
7 deadlift 225/155
14 box jump
21 Situp


Coaches WOD


AM
10-1 Clean and jerk 135
5-50 Double Under............8m45s


PM
3 mile run moderate pace

WOD 6/14/11

"Jackie"
1000m row
50 thruster 45lb
30 pullup


Coaches WOD
7 Rounds For time:
5 Hang power Snatch
3 Muscle Up
5 Hang Power Snatch
3 Muscle Up

WOD 5/18/11

Fran
21-15-9
Thruster 95/65
Pullup

WOD 5/16/11

For time:
1,000m row
100 box jumps
75 sit-ups  
50 deadlift 135/95
25 burpee

WOD 5/11/11

1 mile run
5 Rounds 
10 kb swing 70/53
10 toes 2 bar
10 wall ball
1 mile run

WOD 5/10/11

AMRAP 12min
10 deadlift 225/155
10 burpee
10 box jump

WOD 5/9/11

Tabata of each
Pullup
Pushup
Situp
Squat

5/5/11

Amrap 20min
10 burpee
15 pullup
250m run

WOD 5/4/11

For Time:
50 kb swing 53/35
50 box jump
50 lunges
50 box jump
50 kb swing

WOD 4/22/11

21-15-9
OH squat 95/65
pullup

WOD 4/20/11

"Fight Gone Bad"
3 Rounds for max rep of each:
1min wall ball
1min SDHP 75/55
1min box jump
1min push press 75/55
1min Cal row
1min rest

WOD 4/19/11

5 Rounds
10 Power Clean 135/95
20 Situp
30 Double Under

Coaches WOD
7x3 Split jerk @ 78%: 205
3x10 Ring HSPU-Unbroken
3x10 HSPU- Unbroken

WOD 4/18/11

AMRAP 10min
60 Bar facing burpee
30 OH Squat 120/90
10 Muscle up

Coaches WOD
6:30am
AMRAP Double Under in 30sec: X 90 sec rest. 61,65,67,66,65
Toes 2 Bar 3x20. Rest 90 b/w sets
Row: 10x100m Sprint: 60sec rest b/w sets

3:00
10x3 Front Squat @78%: 215. Rest 2 min b/w sets
then
3 Rounds X 3: 3min rest
7 Squat Clean 135
14 pullup
21 Double Under.
2:55, 3:18, 3:23.....All Rounds Unbroken

WOD 4/15/11

"KAREN"
For time:
150 Wall Ball

WOD 4/14/11

30 Burpee
30 Ring Dip
30 Situps
30 Box Jump 24"
30 Pullup

WOD 4/13/11

AMRAP 12min
20 Ball Slam
10 Deadlift 225/155

WOD 4/8/11

Amrap 15min
10 Thruster 95/65
20 kb swing 53/35
150m run
* If you are doing March of Dimes Throwdown this weekend I want you to rest Friday.
* No class Saturday! We will be at North River Christian School parking lot for March of Dimes Throwdown

WOD 4/7/11

4 Rounds
15 SDLHP 95/65
15 Knee to Elbows
20 Box Jump 20"

WOD 4/6/11

WOD 4/6/11
AMRAP 12 min
10 pullup
10 burpee
20 Double Under

WOD 4/5/11

3 Rounds
2min Max Cal row
1min rest
2min max kb swing 53/35
1min rest

WOD 4/4/11

25-20-15-10-5
Push Press 115/85
50-40-30-20-10
Situp

Coaches WOD
AM
ROW:
10min @65% (2:15/500m)
-
3 Sets
1min Hold @ 1:55/500m
1min Hold @ 1:45/500m
1min Hold @ 1:35/500m
-
10min @65% (2:15/500m)

PM
10x3 Back squat @ 78%: 260
3x3 Hang clean: 230
4 Sets Max rep Muscle Up: 20, 11, 10, 10

WOD 4/1/11

4 Rounds
15 kb swing 70/53
20 pullup
25 double under

WOD 3/31/11

AMRAP 15min
9 Deadlift 155
12 pushup
15 box jump 24"

Coaches WOD
Split jerk: build to tough double
-
Power Clean (60%x1, 65%x1, 70%x1) x 3
-
3x15 c2b pullup:90sec rest b/w sets
-
20 unbroken double under x5: 30sec rest

WOD 3/30/11

Row 2,000m
-rest 4min-
50 Turkish Getup 53/35

Coaches WOD
10x3 Front squat
-
2x3 clean pull
-
3x3 deadlift
-
3x10 clapping pushup
-
3 Sets: 3min rest between sets
6 deadlift 155
9 pushup
12 box jump 24"
-
5 Sets
1 min @ 90%
1 min @ 50%

3/29/11

Christa's b-day WOD...I won't be the one to tell you how old.
35 Burpee
35 OH Squat 45lb
35 Box Jump 20"
35 OH Lunge 45lb (R+L=1)
35 Box Jump 20"
35 OH Squat 45lb
35 Burpee

WOD 3/28/11

AMRAP 20min
10 Thruster 95/65
10 toes 2 bar
150m run

Coaches WOD
7:00am
Max rep Double Under in 30 sec. x 6: 90sec rest b/w sets. 60, 67, 57, 61, 64, 65
-
10x12 Toes 2 Bar: 60 sec rest b/w sets
-
5 sets: total of 10min. No rest
1min side plank R
1min side plank L

3:00
10x3 Backsquat @ 75% - 255
2x3 Snatch pulls @ 90% - 175
-
7 Sets: rest 5min b/w each set
10 Power Snatch 135
200m row: Max effort
All snatches Unbroken
1. 1:00
2. 1:05
3. 1:07
4. 1:05
5. 1:06
6. 1:05
7. 1:04

WOD 3/25/11

5 Rounds
60 sec max cal row
60 sec rest
60 sec max Burpee
60 sec rest

WOD 3/24/11

AMRAP 10min
30 Double Under
15 Power Snatch 75/55

Coaches WOD
3 Sets
5 Deadlift 405
8 Burpee (jump as high as possible)
walk rest 5min between sets

3 Sets
5 Hang power clean 205
8 burpees (as fast as possible)
walk rest 5min between sets

3 Sets
20 sec max effort row
rest 4:40 between sets

WOD 3/23/11

4 Rounds
15 Hang Power Clean 95/65
30 Situps
- Im asking everyone to get a 25-30min run in sometime tomorrow.
This is @ recovery pace.

Coaches WOD
7:00
10min row @ 65%
-
30 Unbroken double Under
take 6 breathes
X6
-
Accumulate 300sec static ring hold
-
10min row @ 65%

3:00
5x2 snatch pull
then
30-25-20-15-10
COVP pullup
box jump.......4:16

WOD 3/22/11

AMRAP 12min
20 Goblet Squat 70/53
20 Box jump 20"

Coaches WOD
7:00
5 Sets
1 Power Clean + 2 Push press.....215lb
rest 5min b/w each set
5x2 Squat clean @ 225
rest 3min b/w sets
4x15 kb swing @ 88lb
rest 90 sec b/w sets
4x30 situps

3:00
12 Squat clean 95
36 ring dip
24 squat clean 95
24 ring dip
36 squat clean 95
12 ring dip..........5:26

WOD for 3/21/11

3 Rounds
10 Deadlift 225/155
20 pullup
30 pushup

Coaches WOD
7:00am
3 rounds @ 85%
20 Goblet Squat
15 Ring Dips.....2:50
rest 10min
3 Rounds @ 90%
Row 250m
15 kb swing @ 88lb.....5:38
rest 10min
3 Rounds @ 95%
15 Wall ball
15 Pullup....2:24
rest 10min
3 Rounds @ 100%
15 Burpee
15 Box jump 24"......2:23

3:00pm
8 sets
5 ring HSPU
10 HSPU
rest 2 min between sets
rest 5 min
Row 20min @ 65%

WOD 3/18/11

21-15-9
Burpee
pullup
box jump

WOD 3/15/11

21-18-15-12-9-6-3
KB Swing 70/53
42-36-30-24-18-12-6
Double Under

WOD 3/14/11

"Cindy"
AMRAP 20min
5 pullup
10 pushup
15 squat

Coaches WOD
7:00am
Row
5min @65% (2:10)
-
1min @80% (1:40)
1min @50% (2:20)
-
5min @65% (2:10)

3:00
5x2 Squat Clean @225.
2 min rest b/w sets
-then-
8 sets - As fast as possible. 3 min rest b/w sets
10 kb swing 88lb
10 burpee
20 double under
-all sets 48-50sec.

WOD 3/12/11

Coaches WOD
AMRAP 20min
10 Wall Ball
10 box jump 20" (full foot on box)
10 deadlift 205
10 burpee............11rds + 20. Unbroken

WOD 3/11/11

"Diane"
21-15-9
Deadlift 225/155
HSPU

Coaches WOD
7:00
10min row @ 65%
rest 2 min
50 Turkish Get-up - 53lb kb. 25-R/25-L
rest 2 min
100 lunges
rest 2 min
10 min row @ 65%

3:00
Work up to 1RM Snatch
95, 115, 135, 155, 175, 185, 195X
-then-
5 Rounds
5 Muscle up
10 Power Clean 135
200m run..............8:10 Unbroken.

WOD 3/9/11

AMRAP 12min
10 burpee
12 kb swing 70/53

Coaches WOD
2 rounds
50 kb swing 70
250m row.............Unbroken 5:01
-rest 10min-
For time:
25 HSPU
25 Double Under
55 KB swing 70
25 Double Under
25 Burpee..........Unbroken.......4:00

WOD 3/8/11

WOD for 3/8/11
5 Rounds
10 Push press 135/95
15 pullups
150m run
* Due to large crowds in afternoon classes, we will be adding a class.
New afternoon schedule: 4:00pm, 4:45pm, 5:30pm

Coaches Wod
Snatch balance 3x3
175, 195, 195
Then
4x25 unbroken c2b pullup
4 min rest b/t sets

WOD 3/7/11

AMRAP 15min
7 Power Clean 135
7 Burpee
21 Air Squat

Coaches WOD
7:00
10 Sets
5 strict c2b pullup
30 sec L-sit
Rest 90sec b/w sets

2:30
Work up to 1 RM jerk- missed 265-again
-then-
3 rounds
7 Squat clean thruster 135
14 box jump
150m run
rest 3min/ complete 3 cycles:.....Unbroken.
Rounds
1. 4:22
2. 5:00
3. 5:36

WOD 3/4/11

AMRAP 10min
10 Wall Ball
20 Double Unber
NO AFTERNOON CLASSES OR SATURDAY CLASS
FRI Class schedule 5:45am, 6:30, 8:30, 12:15
SAT no class

Coaches WOD
Work up to 1RM snatch:
Got to 195....missed it numerous times....very close though. Hopefully will get this next week.
-Then-
8 Sets
10 Hang Power Snatch 135
50 Double Under
Rest 4min between each set.....All sets Unbroken
Set times:
1. 50 sec
2. 49 sec
3. 51 sec
4. 49 sec
5. 50 sec
6. 52 sec
7. 52 sec
8. 50 sec

WOD 3/3/11

AMRAP 20min
15 Deadlift 185/115
30 Situp
250m run

WOD 3/2/11

10 Rounds for time
10 Pullup
15 box jump 20"

Coaches WOD
3:00
5 sets max rep ring HSPU
12, 10, 7, 8, 8
-then-
100 Muscle Ups
-sets of 10 as long as possible with 2 minutes rest.
Then sets of 5 with 1 minute rest.
10, 10, 10, 7+3, the rest in 5's.

WOD 3/1/11

AMRAP 15min
5 HSPU
10 KB Swing 70/53
20 Double Under

Coaches WOD
work up to heavy single
135, 185, 225, 245, 265X, 265X.....should have gotten this: didnt have any drive in legs from front squat and box jump yesterday.
-then-

5 Rounds
10 push press 165
20 kb swing 70
250m run.............12:13........Unbroken

WOD 2/28/11

3 Rounds for time
10 Thruster 115/85
15 Burpee
25m Shuttle Run

Coaches WOD
7:00
1. 6 Sets: Max rep double Under 30 Sec: 90sec rest b/w sets
60, 57, 58, 60, 58, 57
2. 3x20 toes 2 bar: 2min rest b/w sets
3. Side plank: 5 sets: 1 min each side

3:00
3x3 Backsquat @ 85% : 295
-then-
8 Sets
10 Front Squat 155
15 c2b pullups
10 Box Jump 30"
rest 2min B/W Each set
All sets right a minute.....all sets unbroken

2/26/11

Coaches WOD
5x3 Deadlift @ 80% 1Rm - 385
then
3 Rounds
7 Deadlift 335
14 Box Jump 24"
150m run
3min rest
Complete 3 cycles
Cycle 1 - 3:56
Cycle 2 - 4:06
Cycle 3 - 4:16......All rounds Unbroken

WOD 2/25/11

WOD for 2/25/11
AMRAP 10 min
5 Clean and Jerk 135/95
10 Toes 2 Bar

Coaches WOD
Work up to heavy snatch
95, 115, 135, 155, 175, 180, 185(PR)
-then-
5 sets AFAP: 2min rest
7 Squat snatch 135
10 burpee
14 toes 2 bar

WOD 2/24/11

3 Rounds
25 KB swing 53/35
50 Squat
150m run

WOD 2/23/11

AMRAP 20min
10 Burpee
15 Pullup
20 Box Jump 20"

Coaches WOD
10x12 HSPU: 1min rest (Hands on 45lb plates)
rest 2 min
4 Muscle up per minute for 20 min....Unbroken

WOD 2/22/11

Deadlift 225/155
10-9-8-7-6-5-4-3-2-1
30 Double Under Between each set

Coaches WOD
7:00
10x3 Backsquat @ 75% 1RM - 255

3:00
3 Rounds
10 Burpee
20 KB swing 70
30 Double under
3min rest
Complete 3 cycles.......21:36 (- rest:15:36).....all 9 rounds Unbroken

WOD 2/21/11

WOD for 2/21/11
3min max rep push press 95/65
1min rest
3min max rep burpee
1min rest
3min max cal row

Coaches WOD
7:00am
10x12:1min rest Unbroken Chest to Bar pullup
rest 2 min
5 sets of max rep Double Under in 40 sec: 2min rest b/w sets
84, 80, 76, 80, 80

3:00
3x3 Power Clean 225
3x3 push jerk @ 75% 205
-then-
Power Clean and Jerk Ladder 135
1 rep 1st min
2 rep 2nd min
3 rep 3rd min........12 rounds + 8 reps

WOD 2/19/11

Coaches WOD
5 Rounds
5 Muscle Up
10 Deadlift 225
20 Double Under.......5:26

WOD 2/18/11

AMRAP 20min
10 kb swing 70/53
20 pushup
150m run

WOD 2/17/11

Pullup
25-20-15-10-5
Situp
50-40-30-20-10

WOD 2/16/11

5 Rounds for max rep
1 min wall ball
1 min box jump 20"

Coaches WOD
7:00am
10 sets of 10:1 min rest
Unbroken chest 2 bar pullup
rest 2 min
5x 40 sec max rep double under: 2 min rest
72, 70, 69, 74, 75

3:00
10 sets: 2 min rest b/w sets
5 snatch grip deadlift 135
5 Hang power snatch 135
5 OH squat 135.............All sets complete: unbroken

WOD 2/15/11

5 Rounds
10 power snatch 95/65
10 burpee
150m run

Coaches WOD
6x3 Push jerk

3 Rounds: 3 cycles - 3 min rest b/w cycles
7 push jerk 185
14 toes 2 bar
250m run.........24:58....Unbroken (subtract rest: 18:58)

WOD 2/14/11

AMRAP 15 min
15 push press 95/65
30 double under

Coaches WOD
7:00
5,000m row @ moderate pace 20:22

3:00
6x3 Front squat
-then-
"Elizabeth"
21-15-9
Squat Clean 135
ring dip.................3:57 PR
rest 3 min
Complete 5 Sets
10 kb swing 70
10 wall ball
60 sec rest

WOD 2/11/11

"DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Coaches WOD
7:00
5,000m row @ moderate pace

3:00
HSPU: 10 reps unbroken x 10: 1 min rest B/w sets
2min rest
Chest to bar pullup: 20 reps unbroken X 5: 2min rest B/w sets
2min rest
Toes 2 Bar: 20 Reps unbroken x 5: 2min rest B/w sets

WOD 2/10/11

5:45 and 6:30am classes cancelled! 8:30, 12:15, 4:30, and 5:30 as usual!
WOD
3 rounds
30 kb swing 53/35
30 box jump 20"

Coaches WOD
10:00
4 Unbroken Muscle Up a min for 10min

3:00
3 Rounds
10 OH squat 135
10 Burpee
15 box jump
rest 3 min
3 Rounds
15 OH squat 115
10 Burpee
15 Box jump
rest 3 min
3 Rounds
20 OH squat 95
10 Burpee
15 box jump..........21:21 (subtract 6 min rest 15:21. - All rounds Unbroken

WOD 2/9/11

3 rounds
10 OH squat 95/65
15 pullup
20 Double Under

WOD 2/8/11

AMRAP 15min
150m Run
25 Pushup
30 Situp

Coaches WOD
7:00am
2,000m row Hold pace below 1:45.

3:00
5x3 Push jerk 185, 225, 245, 245/2, 225
5 sets max rep ring handstand pushup - 10, 8, 5, 5, 5.
-then-
5 Rounds
10 push press 165
20 pullup
250m run........11:12.....All rounds Unbroken

WOD 2/7/11

3 Rounds
15 Power Clean 135/95
30 Wall Ball

Coaches WOD
7:00am
10x3 Front Squat

3:00
5x3 Power Clean 225
-then-
3 Rounds
7 Squat clean 155
14 kb swing 70
21 Double Under
rest 3min
Complete 3 cycles..........22:49.....rest subtracted...16:49...All rounds Unbroken

WOD 2/4/11

3x5 Back Squat
-then-
Five rounds for time of:
10 Toes to bar
15 Pushup
20 Box jumps, 24" box

Coaches WOD
3 Rounds
10 Hang Squat Snatch 135
15 Box jump 20"
150m Run
2 min rest
Complete 3 cycles..............22:53.....(subtract 4 min rest....18:53)
.....first 2 cycles Unbroken....broke snatches on 2nd and 3rd round of last cycle.

WOD 2/3/11

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/53
Run 200 meters

Coaches WOD
7:00am 5,000m row @ moderate pace 20:22

3:00pm
5x3 push jerk - 185, 205, 225, 245(PR), 245 (PR)
-then-
Amrap 30min
10 Push press 135
Heavy prowler push 20m
150m Run.................16 rds + 10 + prowler push....Unbroken

WOD 2/2/11

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

WOD 2/1/11

"Jack"
Amrap 20min
10 Push press 115/85
10 kb swing 53/35
10 Box jump

WOD 1/31/11

3x3 push press
-then-
4 Rounds
1 min max rep wall ball
1 min max rep burpee
1 min max rep SDLHP 95/65
1 min rest

Coaches WOD
7:00am 10x3 Front squat @ 75%

3:00
3x3 Power Clean 225
5 Rounds
10 Power Clean 155
15 c2b pullups
20 toes 2 bar..............12:46
rest 3 min
3 rounds
Heavy prowler push
20 pistols

1/29/11

Coaches WOD
3 rounds
5 Muscle Up
7 Deadlift 275
9 Burpee
3 min rest
Complete 5 Cycles........33:06 (subtract 12 min rest....21:06)

WOD 1/28/11

WOD 1/28/11
Tabata KB swing 53/35
Tabata Box jump
Tabata Situp
Tabata Pushup

Coaches WOD
7:00am 5,000m row @ moderate pace......19:41

3:00pm
5x5 Front squat....245
Rest 10min
Amrap 20min
7 Front Squat 155
7 HSPU
7 Toes 2 Bar................16 rds+7+7

WOD 1/27/11

3 Rounds
10 power snatch 115/80
10 Burpee

Coaches WOD
REST

WOD 1/26/11

3x5 Back Squat
-then-
AMRAP 15min
10 Ring Dip
20 OH Lunges 45/25
30 situps

Coaches WOD
3:00
5x3 power snatch 155
-then-
10 rounds
10 power snatch 95
10 kb swing 70
10 burpee
30 double under..........26:14

WOD 1/25/11

5 Rounds
1 Suicide
20 kb swing 53/35
20 Box Jump 20"

Coaches WOD
7:00 - 5,000m row @ moderate pace

3:00 -
3 Rounds
10 push press 155
15 pullup
200m row
rest 2 min
Complete 3 cycles....16:42 (4 min rest subtracted)

WOD 1/24/11

3x5 push press
-then-
AMRAP 12min
7 push press 155/105
7 burpee
14 Squat

Coaches WOD
7:00 10x3 Backsquat @ 75% 1 RM

3:00
3 Rounds
7 Squat Clean 155
14 Box jump 24"
150m run
Rest 2 min
Complete 3 Cycles or 9 rounds........14:59 (rest subtracted)
rest 3 min
AMRAP 10 min
10 Wall Ball
10 Toes 2 Bar......10 rounds

Ladies Night Out

Ladies--we are going to have a Girls Night Out - Thursday the 25th.

We're going to The Melting Pot in Birmingham.

Please let me, (Brittany Shamblin) know if you are interested, and I'll send you details! bdb1086@yahoo.com

WOD 1/21/11

5 Rounds
10 Hang Power Clean 135/95
20 Pushup
150m Run

Coaches WOD
7:00 am 5,000m row @ moderate pace- 20:23

3:00pm
5 Rounds
500m row
12 Hang clean 135
15 Thruster 95...........17:47

WOD 1/20/11

AMRAP 10min
10 OH squat 95/65
10 Pullup

Coaches WOD
 3 Rounds
10 Deadlift 225
12 Pullup
2 min rest
repeat for total of 3 cycles or 9 rounds...........5:28 (4 min rest time subtracted)

WOD 1/19/11

10-9-8-7-6-5-4-3-2-1
Deadlift 225/135
Burpee

Coaches WOD
3:00
AMRAP 20 min
7 Squat Snatch 115
21 Box Jump 20"
150m run........................10 rds + 6

WOD 1/18/11

4 Rounds
10 Push Press 135/95
15 Toes 2 Bar
20 Double Under

Coaches WOD
7:00am 5,000m row moderate pace

3:00
Performance Menu
rest 10min
3 Rounds
7 Push press 155
14 Toes to bar
21 Double Under
2min rest
Repeat for a total of 5 cycles...or 15 rounds.........20:58 (rest time subtracted)

WOD 1/17/11

For time:
30-25-20-15-10-5
KB swing 70/53
Wall Ball

Coaches WOD
7:00am Performance Menu

3:00
AMRAP 20min
5 Muscle Up
10 Squat Clean 115lb
15 Burpee.............................9 rds + 5MU

WOD 1/14/11

"ANGIE"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Coaches WOD
3 Rounds
10 Thruster 135
20 Ring dip
150m run......4:30
Immediately after
3 Rounds
30 Unbroken kb swing 70lb
60 sec rest

WOD 1/13/11

AMRAP 10min
10 SDHP 95/65
10 Box jump 24"

Coaches WOD
7:00 am 5,000m row moderate pace

3:00
5x5 Squat Snatch (touch and go)...155lb
rest 10min
3 Reps a min for 20min
155lb Squat Snatch (touch and go)

Paleo Night

Remember, the Paleo Night is this Saturday at 5:30!
Please let me know if you will be able to attend, and if so, what Paleo side dish you will be bringing.

WOD 1/12/11

AMRAP 20min
10 Curtis P's 95/65 (this is new for everyone)
30 situp


Coaches WOD
7:00 5,000m row moderate pace....20:28


3:00
5x5 push press 155, 175, 185, 205, 225
rest 10min
AMRAP 20min
10 Push press 115
10 Cal row
10 Box jump..........14 rds+9

WOD 1/11/11

CLASS SCHEDULE FOR 1/11/11
12:15pm
4:30pm
5:30pm
WOD for 1/11/11
3 Rounds for time:
20 burpee
20 wall ball
20 kb swing 53/35


Coaches WOD
7:00 30min run moderate pace


3:00
5X5 Squat Clean
rest 10 min
5 Rounds
10 Squat Clean 155
20 Toes 2 Bar
30 Double Under

WOD 1/10/11

Hey guys! Due to weather we will be closed tomorrow for your safety. Class as usual on Tuesday!
At home WOD:
10 Rounds:
10 Burpee
20 Situp

WOD 1/7/11

21-15-9
OH Squat 95/65
42-30-18
OH Lunge 45/25

Coaches WOD
7:00 am row 5,000m @ moderate pace 20m36s

3:00 AMRAP 30min
         5 Deadlift @ 275
        13 Pullup
         9 Box jump 24".................27 Rounds
 

WOD 1/6/11

AMRAP 20min
15 Ring Dip
15 Toes 2 Bar
150m Run

Coaches WOD
5 Reps a min for 20 min.
Front Squat @ 185lb

Paleo Night

We will be having a Paleo Night on January 15, 2011.
Please sign up in gym, and also sign up for a Paleo side dish that you can bring.
It will be $5.00 per person.

Cary & Carla Skelton's House
5:30 p.m.
*Bring side dish and recipe to share with everyone

WOD 1/5/11

CrossFit Total
1 rep max press
1 rep max back squat
1 rep max deadlift
** if you did not do Tuesday's workout, do it instead of CrossFit Total

Coaches WOD
7:00am 5,000m Row moderate pace

3:00pm
5X10 Squat Snatch touch and go @ 70% of 1RM - 125, 125, 125, 125, 125
rest 10min
AMRAP 20min
7 Snatch grip deadlift 95
7 Hang power snatch 95
7 OH squat 95...........................17 RDS

WOD 1/4/11

5 Rounds for time:
10 Thruster 95/65
10 Pullup

Coaches WOD
7:00am 5,000m row at moderate pace.

3:00
5x10 Push Press - 135, 155, 175, 185, 195
rest 10 min
5 Rounds
10 Push Press 155
15 burpee
250m row ............11:58

WOD 1/3/11

AMRAP 20min
10 burpee
15 kb swing 53/35
20 box jump

Coaches WOD
7:00 am 5,000m row @ moderate pace.

3:00pm
Work up to 10RM Squat Clean - 185lb
Rest 10min
AMRAP 30min
5 Muscle Up
10 Squat Clean 115
150m Run.........................13rds +5MU+1SC

One Week Free