Back Squat 3-3-3-3-3 reps

155-185-205-215-225

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

115 for all.

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

20 pound pull ups

Complete as many rounds as possible in twenty minutes of:
20 Burpees
Body weight back squat, 10 reps

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20:38

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20:38

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

17 rounds

"CrossFit Total"

Back squat, 1 rep 235
Shoulder Press, 1 rep 135
Deadlift, 1 rep 275

total: 645

only went down 10 pounds and i havent done this in forever

Back Squat 5-5-5-5-5 reps

135-155-175-185-195

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

as rx'd
12 rounds

Tuesday 091020

"Tabata Something Else"

I lost track of my rounds. not as good as usual

Monday 091019

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

45-55-65-76-85-90-100

"Elizabeth"

21-15-9 reps of:
Clean 115 pounds
Ring dips
13:34

damn checked my old time
did 135lbs in 14 something
getting weak

65 lb fran

6:05
Im so weak now. I need to eat more. Paleo has been good to me but its hard getting enough carbs from vegetables.

30 Muscle-ups for time

8 something.

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 65 pounds
Sit-ups
Back extensions

11:57

Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

15:11

Front squat 3-3-3-3-3 reps

155,165,175,185,195(1) F

"Diane"

21-15-9 reps of:
185 pound Deadlift
Handstand push-ups

10:28

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

29:28

didn't rest between rounds. That's why it sucked extra hard.

Push Jerk 3-3-3-3-3 reps

95-115-135-145-150

Four rounds for time of:
18 alternating Walk 15 reps
20 pound Weighted pull-ups, 12 reps

14:21

SATURDAY 090905

Clean and Jerk 1-1-1-1-1-1-1 reps

stopped at 155

SUNDAY 090906

4 rounds for time of:
Run 400 meters
15 Burpees

14:47

21-15-9 reps of:
squat Clean 95 pounds
Ring dips

13:44

weds wod

"Nate" scaled

Complete as many rounds in ten minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

7 rounds

Uhg

AMRAP in 10 min of

65lb thrusters
65lb hang cleans
65lb SDHP


7 rounds


Still taking it easy.

8/24/2009

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


i got 7 rounds in.

Saturday 22 Aug 09

just practiced my hang power clean

Hang Power Clean from jordan cordova on Vimeo.

Fridays main wod

12:42
I agree Jesse, my legs are gonna be dead

Havent posted in awhile

Push press
warm up 5-4-3-2-1
45-95-115-135-145

work set
145-145-145-150-150

Thursday July 31 2009

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

5 rounds 65 total pull ups

Tuesday 21 July 09

Deadlift

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

hit 265 and stopped

damn ive taken too much time off.

Monday 20 July 09

21-15-09 of

24kg KB swings
Burpees


time 6:40

god it was hot too

Friday 17 July 09

Hang power clean 1-1-1-1-1-1-1 reps

155, 165F

Jeez im outta shape.

Sunday 28 June 09

100 pullups
100 pushups
100 situps
100 squats

for time

forgot my watch. Felt slow. It's hot in Vegas.

Thursday 18 June 09

50 wall ball shots 20lbs
50 pull ups
35 wall ball shots 20lbs
35 pull ups
20 wall ball shots 20lbs
20 pull ups

12:52

I'm glad to be back to main site wods.

WEDNESDAY 090617

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Monday 15 June 09

Back squat

Warm up 5-4-3-2-1

Work set 3x5

Metcon

5 rounds for time of

400m sprint
12 hspu
6 muscle ups

Friday 12 June 09

Front squat

warm up 5-4-3-2-1

work set 3x5

Power clean

warm up 3-2-1

work set 3x5

Thursday 11 June 09

Deadlift

warm up
5-4-3-2-1
work set
3x5

metcon

21-15-9

burpees
deadlifts 60% 5 rep max

Tuesday 09 June 09

Shoulder Press

warm up
5-4-3-2-1

Work Set
3x5

Metcon

AMRAP in 20min of:

25 push ups
50 sit ups
400m sprint

Monday 08 June 09

Back Squat

warm up
5-4-3-2-1

work set
3x5

Metcon

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Saturday 06 June 09

Metcon

Make up your own WOD today. Think of something you've been wanting to try and post it.
I'm doing a heavy bag work out Crossfit style.

Friday 05 June 09

Front Squat

warm up
5-4-3-2-1

work set
3x5

Power Clean
warm up
3-2-1

work set
3x5

Thursday 03 June 09

Deadlift

warm up
5-4-3-2-1

work set
1x5

15 rep max

Metcon
21-15-9

HSPU
ring pull ups

Tuesday 02 June 09

Shoulder Press

warm up
5-4-3-2-1

work set
3x5

Metcon

AMRAP in 20 min of:

20 box jumps, 20"-24"
5 Overhead Squats (pick a weight thats heavy but you can still do all reps in one set)
20 Burpees
5 Overhead Squats (same weight)


So I've changed the format to press on tuesdays. We do Low bar back squats and it doesn't make sense to deadlift the day after considering both of those lifts focus on Posterior chain. We will rest tomorrow and pick up the deadlift thursday.

Monday 01 June 09

Back Squat

warm up
5-4-3-2-1

work set
3x5

Metcon
15-9-3
thruster 135
L pull ups

Thursday 28 May 09

"Helen"
Three rounds for time:
Run 400 meters
21 x 1½ pood Kettlebell swings
12 Pull-ups


as rx'd

1: 3:00
2: 3:22
3: 3:34

Tuesday 26 May 09

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

as rx'd
1: 2:58
2: 2:59
3: 3:58
4: 4:21
5: 5:43

Monday 25 May 09

10, 9, 8, 7, 6, 5, 4 3, 2, 1 Reps of the following triplet for time:

Power Cleans 115lb
Pull-ups
Kettlebell Swings 24kg

20:15

Friday 22 may 09

Metcon

5 rounds for time of:

6 power clean 70% 1 rep max front squat
400m run

thursday 21 may 09

Metcon

Fran

21-15-9

95lb thruster
pull-ups

I want to see if CFSB helps me with my time on this.

Tuesday 19 may 09

Diane

* Deadlift 70% 1 rep max deadlift
* Handstand push-ups

21-15-9 reps, for time

Monday 18 May 09

CFSB cool down week

Metcon

5 Rounds for time of:

3 Muscle ups
30 Wall balls 20lb
6 Sumo Deadlift High Pull 135lb

this was the North west qualifier. I want to try it. Good luck

Saturday 16 May 09

Press

warm up
5-4-3-2-1

work set
1-1-1-1

this is our last 1 rep max exercise. Next week we will have a cool down week followed by a warm up week then onto cycle 2. The Format will be changing so heads up.

friday 15 may 09

Front squat

warm up
5-4-3-2-1

work set
1-1-1

no metcon

thursday 14 may 09

Metcon

Heavy half Cindy
AMRAP with 20lb vest of

5 pull ups
10 push ups
15 squats

Tuesday 12 may 09

Deadlift

Warm up
5-4-3-2-1-1-1
Take a few extra warm ups. Get your form down.

Work set
1-1-1-1 or until you fail
Take your time between sets. Don't rush it. Start with double over hand grip until your first fail then try over under grip.

No metcon

Monday 11 May 09

Back squat

warm up
5-4-3-2-1

work set
1 rep max
1-1-1

So this is the week we are hitting our one rep max. You should know your 5 and 3 rep max by now.
Hopefully one day our 5 rep max will be more then this 1 rep max.

Metcon

I dont see the point cause we should all hit a PR today.

Saturday 09 May 09

Shoulder Press

warm up
5-4-3-2-1

work set
3x3

Metcon

6 rounds for time of:
400m run
20 push ups
30 sit ups

Friday 08 may 09

Front Squat

warm up 5-4-3-2-1

work set
3x3

metcon

5 rounds for time of:

15 kb swings, 24kg or heavier
15 walking lounge alternating with 24 kg or heavier weight in arms

Thursday 07 May 09

Metcon

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Tuesday 05 may 09

Deadlift

Warm up
5-4-3-2-1

Work set
3x3


Metcon

3 rounds for time of:

15 hang power clean 60% 3 rep max
15 pull ups

Monday 04 may 09

Back squat

Warm up
5-4-3-2-1

Work set

3x3

Metcon

5k


Yeah the metcon is easy. I just drove 8 hours and my mind is finished.

Friday 01 may 09

Front squat
Warm up
5-4-3-2-1

Work set
3x3

Metcon

21-15-9

Hspu
Over head squats 50-60% front squat

Thursday 30 APR 09

Metcon

As many rounds as possible in 20 min

Heavy Cindy

5 Pull-ups
10 Push-ups
15 Squats

use 20lb vest or heavier.

Tuesday 28 April 09

Deadlift

warm up
5-4-3-2-1

work set

3x3
again going from 3x5 to 3x3

Metcon

AMRAP in 10 minutes

15 KB swings
10 Pull ups
15 burpees
10 pull ups

Monday 27 April 09

Back Squat

Warm up
5-4-3-2-1

work set
3x3
Notice we are changing from 3x5 to 3x3. Your 3 rep max is going to be heavier then your 5 rep max. DUH You can probably start your first set at you current 5 rep max PR and increase in 5 or 10 pound increments. We are getting ready for our 1 rep max in 2 weeks so go hard.

Metcon

5 Rounds for time:

5 Squat Cleans 60% of 3 rep max
7 Burpees
9 Chest to Bar Pullups

Saturday 25 April 09

Shoulder Press

warm up
5-4-3-2-1

work set
3x5

Metcon

for time:
100 Inverted burpees

I really like these inverted burpees. they are going to totally kill your giant ass SAS. haha.

Friday 24 April 09

Front Squat

warm up
5-4-3-2-1

work set
3x5

metcon

Hill Hell

3 rounds for time of:

400m run uphill
30 push ups
400m run downhill
30 sit ups


Find a good sized hill with at least 400m of incline. Starting at the bottom run to the top do 30 push ups. Run to the bottom do 30 sit ups. Repeat for rounds.

Thursday 23 April 09

As many rounds in 20 minutes of:

Clean-Push press-Push jerk- Split jerk

Figure out your weight during warm ups but the weight will depend on your split jerk. Go heavy. Each round is 1 rep of each lift holding the bar the whole time. You drop the bar you drop that round and start again. Use the same weight the whole time.

Wednesday 22 April 09

Rest Day

Review your videos and come up with at least 3 faults for at least 1 lift whether they are big or small. Post them and how you are going to correct them. If you don't know how to correct them research it.

oh and read this

Tuesday 21 April 09

Deadlift

warm up
5-4-3-2-1
Keep that belly button to your spine. breath at the bottom and hold it the whole lift. On the down make sure the bar is past your knees before you close the knee angle. you go around the bar, the bar doesn't go around you.

work set
3x5

If you don't hit a PR do 15 max rep

Metcon

for time:

10 Pull ups
1 ring dip
9 pull ups
2 ring dips
8 P ups
3 and so on and on
7
4
6
5
5
6
4
7
3
8
2
9
1 pull ups
10 ring dips

Monday 20 April 09

Back Squat

warm up
5-4-3-2-1

work set
3x5

Metcon

3 rounds for time of:

30 one arm dumbbell/Kettlebell snatch alternating (15 each arm)
30 butterfly sit ups
30 back extensions.

weight is up to you but should be more then 25lbs.

Saturday 18 Apr 09

Shoulder Press

warm up
5-4-3-2-1

work set
3x5

metcon

Run 5k or heavy pack hike.

Friday 17 April 09

Front Squat

warm up
5-4-3-2-1

work set
3x5

Metcon

21-15-9 of

hang squat clean 70-80% of front squat
box jumps 20"

Thursday 15 April 09

Metcon

The Terminator Tabata

round 1: Shirpees (shitty burpees, yeah I made that up)
with 20lb med ball, dumbbell, kettlebell,vest, etc. do burpees. same movement just hold the weight in your hands the whole time using the weight to push up on and then jump over head with it. post load used.

round 2: weighted pull ups. use same vest or hold a weight with your feet. post load used.

round 3: kettlebell swings. Heavy as you want. post load used.

round 4: sprints with vest or weight in hands. post load used.

20 seconds of work followed by 10 seconds of rest repeated 8 times equals one round
1 min rest between rounds.

so this may or may not suck. Remember to set a pace that you can sustain the whole 20 seconds. Your count is continuous through each round. At the end you should have a complete rep total of each round and overall total. The weight you use is up to you. Pick something heavy and have a lighter stand by weight on hand.

Wednesday 15 April 09

Rest Day

today is a good day to hike or go to the park.
Better yet, put some knowledge in your brain that you can bring to the bar.

I'll be gone all weekend starting Friday so I'll do Fri, Sat, and Mon WODS all on Thursday. Feel free to send me or post your vids for review if you have that ability.

Tuesday 14 April 09

Deadlift

warm up
5-4-3-2-1

work set
3x5

Using 80% of your 5 rep max find your max rep set.

Metcon

3 rounds for time of:

400m run
max pull ups

post times and reps per round

Monday 13 April 09

Back Squat

warm up

5-4-3-2-1 Practice loading the hamstrings and big hip drive on the up. Feel the bottom and use it.

work set
3x5
lets aim for hitting the same 5 rep max on set 3 from last week for sets 2 and 3.

remember your 5th rep is your MAX rep. You should not be able to hit a 6th rep. take a few minutes between sets and recover. get some water and shake it off.

then load 70% of your 5 rep max and find the max reps you can do with that. FORM FORM FORM.
We are gonna start looking for our 12, 15, and 21 rep max.

Metcon

3 rounds for time of:
20 Wall balls (20lbs. to 10')
20 Sumo deadlift high pulls (75lbs.)
20 Box jumps (20")
20 Push presses (75lbs.)
20 burpees
1min rest

Saturday 10 April 09

Shoulder Press

Warm up
5-4-3-2-1 reps FORM FORM FORM

Work Set
3x5

Metcon

5 rounds for time of:

12 Thrusters (80% 5 rep shoulder press max) 5RM X .80 = weight
9 L-pull ups

For L-pull ups, legs come up creating a 90 degree angle with your body and stay there for all efforts. LEGS ARE STRAIGHT. If you don't have that then swing your legs into the L and use the momentum to pull up. Keep a rhythm. Chin over bar and arms locked out at the bottom.

Friday 10 April 09

Front Squat

warm up
5-4-3-2-1

work set
3x5

Metcon

"I'm up...He sees me...I'm down"

Just made this one up while my head was on my pillow.

You began by sprinting to the saying "I'm up...He sees me...I'm down." and then on the down proceed with one burpee. Rinse and repeat. You will do 100 of these for time. Don't cheat by rushing the words. Rest is in the prone. I recommend counting like "Im up......(burpee)1" "I'm up.......(burpee)2" Questions cost 50 push ups. Please ask

Thursday 08 April 09

CFSB Metcon

Elizabeth

Clean 135 lbs
Ring Dips

21-15-9 reps, for time

you got 20 minutes to do this one so pick a weight that's heavy and clean it. If you go too light it will be over too quick and we don't want that now do we?

Wednesday 08 April 09

Rest day

I need this one. take it easy.

Tuesday 07 April 09

Deadlift

Warm up
5,4,3,2,1

Work Set
3x5

Metcon

as many rounds in 10 minutes of:

10 HSPU
10 wall ball shots 20 pounds

Monday 06 April 09

Back Squat*

Warm up set
5-4-3-2-1

Work Set
3x5

metcon
3 rounds for time of:

400m run
21 KB swings(moderate weight)
15 pull ups

*If you don't have a rack sub one legged KB squats. A work set would be 5 reps each leg.

Sunday 05 April 09

Rest day.

read a comic and take a nap

CFSB for 04APRIL09

Shoulder Press

warm up
5-4-3-2-1 form is practised during this time. bar close to face. shrug at the top. no dipping.

work set
3x5

no max reps today

metcon

Three rounds for time with *95lb bar of:
15 Deadlift
12 Hang power clean
9 front squat
6 push press
3 overhead squat

*overhead squat is going to be your limiting factor. So if you want to do more weight base it on the overhead squat.

CFSB 4

Front Squat

warm up set
5-4-3-2 remember warm up sets start with an empty bar.

work set
3x5 if you reach a new PR don't go on

find your back squat 12 rep max by doing 6-9-12

metcon
Heavy Half(HH) Cindy

Complete as many rounds in 10 minutes with 20lb vest as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Fat vests don't count. haha Sasquatch. little kids strapped to your back do.

so that wasnt fun CFSB 3

10-9-8-7-6-5-4-3*-2*-1*
Deadlift 210lbs
Ring Dips
Squat Snatch 95lbs
25:15

i made it to 3 reps before i dropped to *135 and *45.
that is just way to much deadlifting at those weights for me. i think it turns out to be 55 reps. So basically you are doing 1.5 x body weight 55 times which to me is too heavy at that many reps. maybe if my max deadlift was 3 times body weight i could hang but its not. starting tomorrow im programing for myself.

Bastard Child of Linda CFSB 3

so this will be fun

10-9-8-7-6-5-4-3-2-1 of:

Deadlift 210 Body Weight
Ring Dips
Squat Snatch 105 Body Weight

so at basically ten sets you have about 2 minutes to do each set to get under the 20 minutes. im gonna shoot for 1 minute sets. usually i just blow through the first few but then they take longer and longer.

Cfsb work out 2

Deadlift 3x5

225, 235, 240

Metcon

20 sdhp 45lbs
10 push press 95lbs

4:38

I think 400m row is easier then sdhp. I wish I had a rower.

First cfsb

Back squats 3x5
205, 195, 185

Metcon

5 rounds
5 db thrusters 25lbs
5 mu's

5:55

That's weird. All 5's

Ah good work out.
My legs are not gonna work for krav tonight.

I tried mu's with a 20lb vest.
Not happening.

Sunday 29mar09

fight gone bad
sub'd jump rope for row. every 10 counted as 1.

196 total.

are you guys drinking alcohol still?

i drink red wine every night and I cant tell if it hurts or not. feels good.

sat 28mar 09

rest day

1 hr of heavy bag work

Friday 27mar09

10 rounds of
10 pull ups
10 ring dips

10:30

Krav maga is killing me.

Thursday 26Mar09

4 rounds of 800m run
3:05
3:09
3:15
3:33

WEDS 25MAR09

Front Squats 3x5

What I did:
3 @ 185, 3 @ 185, 3 @ 185, 3 @ 190 PR, 3 @ 190

First Post

Not much is going on today. I'll be starting this on monday.