CrossFit MF WOD: 9/30/10

Strength:

You know the drill. Get caught up.

Strength x2:

Clean and Jerk

1-1-1-1-1-1-1

*We found out yesterday that the conditioning gains are progressing nicely. Time to move some weight around and get the strength on the same track. We will not be going for max reps on the final strength set today. Save it for a clean and jerk 1RM.

CrossFit MF WOD: 9/29/10

WOD

Chef's suprise.

Wear your running shoes.

CrossFit MF WOD: 9/28/10

Strength

Move on to the next day on your worksheets.

Met-Con

"Little Elizabeth"

15-12-9

115 Squat Cleans

Ring Dips

CrossFit MF WOD: 9/27/10

It's a bird,

It's a plane,

No, it's super Fran.

Shit.

WOD

1000m row (Mile run)

95 lb. Thrusters x21

21 Pull-ups

750m row (800m run)

95 lb. Thrusters x15

15 Pull-ups

500m row (400m run)

95 lb. Thrusters x9

9 Pull-ups

CrossFit MF WOD: 9/23/10

Five Rounds for Time:

95 lb. Power Snatch x15

Run 400m

CrossFit MF WOD: 9/22/10

WOD

Push Press

3-3-3-3-3

CrossFit MF WOD: 9/21/10

WOD

"Nate"

AMRAP 20 Minutes

2 muscle ups

4 handstand push-ups

8 2-pood kettlebell swings

*This workout is very scalable and will be made to fit everyone

CrossFit MF WOD: 9/20/10

Strength:

Move on to your next day on the spreadsheet

WOD:

AMRAP 12 Minutes

2 Hang power cleans

4 Front squats

6 Thrusters

(All with 95 Lbs)

Rest 30 Seconds

*Every time you set the bar down during a round add 10 burpees to the end of the workout

CrossFit MF WOD: 9/17/10

WOD

"Cindy"

AMRAP 20 Minutes

5 Pullups

10 Pushups

15 Squats

*Give it hell and set a good baseline to work off. This will be up again within the next month so you can try and beat it.

CrossFit MF WOD: 9/16/10

Strength

Move on to your next day

WOD

Hang Power Clean

1-1-1-1-1-1-1

*The hang power clean forces you to concentrate on opening the hips, knees, and ankles as well as getting that aggressive shrug before you let the elbows fly high and wide and drop down to catch the bar. By eliminating the momentum we usually get from taking the bar off the ground we make this movement harder in training so that it's easier when you 1RM from the normal ground position.

CrossFit MF WOD: 9/15/10

WOD:

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

CrossFit MF WOD: 9/14/10

Nichole's Birthday WOD

For Time:

15-12-9-6-3

Push Press (95/65)

Double Unders

Pushups

Then

Run 1 mile

Happy Birthday Nichole!

CrossFit MF WOD: 9/13/10

Strength:

Deadlift

5-5-5

We're starting the strength sheets, finally. If you do not have yours filled out we will take care of it in class.

WOD:

"Karen"

150 Wallball shots