WOD 12-30-10

"Dirty Thirty"

30 - Wallball
30 - Knees to Elbows
30 - Walking Lunge
30 - Push Up
30 - 45# Overhead Press
30 - 45# Overhead Squat
30 - Pull Up
30 - 35# Kettlebell Swing
30 - Leg Lever
30 - 20" Box Jump

Jeff 14:18 Adam 15:02 Al 20:15 Wes 24:35

WOD 12-29-10

21-15-9

65# Deadlift
Ring Dip
20" Box Jump

Erin 13:12


21-15-9

155# Back Squat
Ring Dip
Pull Up

25 Double Rope Slams between rounds

Jeff 12:25 Adam 15:28

WOD 12-28-10

2.5 Rounds:

20 - 45# Thruster
15 - Burpee
20 - Pull Up Progression

Erin 19:43, Melissa 19:25 (scaled thruster in round 2)

WOD 12-27-10

3 Rounds:
15 - 95# Thruster
10 - Burpee
15 - 58# KB High Pull
10 - Burpee

Adam - 15:05, Wes 18:12 (2 rounds)

Jeff's Firehouse Workout

4 Rounds:
15 - 165# Deadlift
15 - 95# High Pull
15 - 95# Push Press
15 - 95# Bent over Row

14:28

WOD 12-26-10

Cards

Adam, Jeff, & Al, approximately 20 minutes, stopwatch was frozen....literally.

WOD 12-16-10

Ladder x2 for 12 minutes:
Box Jump 20"
Kettlebell Swing 58#
Burpee
Toes to Bar

Adam 2-4-6-8-10-12(BxJ/KB/Burp)
Wes 2-4-6-8-10-12(BxJ/KB)

WOD 12-15-10

3 Rounds:
20 - Push Press 95#
20 - Pull Up
15 - Deadlift 165#
Run 1/4 mile

Jeff 18:12, Adam 20:56, Stephen & Wes 39:16

WOD 12-13-10

3 Rounds:
15 - 135# Back Squat
20 - Ring Dip
25 - HR Plyo Push up

Adam 18:40, Steve 19+DNF, Al 22:06

WOD 12-12-10

"GI Jane"
(100 Burpee+Pull ups)

Adam 15:02, Jeff 15:11

WOD 12-9-10

15 - 20 - 25
Air Squat
Pull up
KTE

Adam 9:55, Jeff 13:07, Wes 14:16, Al 14:24

12-8-10

Kipping pull-up practice.

WOD 12-6-10

Fran (21-15-9 of Thrusters & Pull ups)

Jeff 5:56
Al 10:00 (21-15)
Wes 10:00 (21-15)
Adam 6:05

"I met a girl whose name was Fran. She let me know just who I am. Squats and thrusters, pull ups too. She made me say I hate you!" - by Al

WOD 12-5-10

Fran (21-15-9 of Thrusters & Pull ups)

Adam 6:01

Nov. 30 - Dec. 5

We have been working on the 9 foundational movements: Air Squat, Front Squat, Overhead Squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull, and Medicine Ball Clean.
We will also work on learning the kipping pull up. The reason to focus on these nine movements is that they each require a particular aspect of proper form, that when combined, relates to pretty much all of the Crossfit movements that you will encounter down the road.
Now, as of tonight, we will put all of this together in a WOD. You might have heard of her..........her name is Fran.