CrossFit Woburn |

Saturday 5.19.12

Posted by Coach Mike on May 18, 2012 in Workout of the Day | 4 comments

Team Ladders (Perform them all with a partner alternating between sets)

Team Power (Push) Jerk Ladder
5x
1-2-3 reps @ 75-80 Bodyweight, 30 reps total

Team Get-Up Ladder
2x
1-2-3-4(each arm), 40 rep total, 20 R/L

Team Decline Pushup Ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (feet higher than hands), 100 reps

Post Team Time to Comments:

Friday 5.18.12

Posted by Coach Mike on May 18, 2012 in Workout of the Day | 7 comments

Claudia

5 rounds of

20 KBS
400 Meter Run

Finisher:

A)Max Reps in 4 Minutes: Double Unders

B)Tabata Side Plank resting in forearm prone postion

c)Max Rep Supermans in 1 minute

Post time to Comments:

Thursday 5.17.12

Posted by Coach Mike on May 16, 2012 in Workout of the Day | 10 comments

“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.

Post time for each of five rounds to comments.

FACT: Did you know the original prototype of “Barbara” (first posted July 13 2003) actually had 5 minute rest breaks? Did you know CrossFit was even around for that long;)?

Wednesday 5.16.12

Posted by Coach Mike on May 15, 2012 in Workout of the Day | 13 comments

15 Minutes to Establish a 1rm Front Squat + Split Jerk

Then

3x for total reps

1 Minute Max Effort Front Squat @ 60 %
30 Second Rest
1 Minute Max Effort Power Clean
30 Second Rest
1 Minute Bar Facing Burpee Bar Hops
30 Seconds Rest

Post Load of FS-SJ and Total Reps of finisher to comments:

Watch this MWOD and fix your Front Rack Position.

Tuesday 5.15.12

Posted by Coach Mike on May 14, 2012 in Workout of the Day | 7 comments

Run 400
30 Pullups
20 Box Jumps
Run 800
25 Pullups
25 Box Jumps
Run 400
20 Pullups
30 Box Jumps

Post time to Comments:

Individual Challenge #4….worth 5 points.

50 ManMakers for time.

Monday 5.14.12

Posted by Coach Mike on May 13, 2012 in Workout of the Day | 8 comments

15 Minutes to work to a heavy Halting Clean Deadlift and Hang Squat Clean

Then

3x
15 DB Squat Clean R/L
5 HSPU
15 DB Hi-Pulls R/L
5 HSPU

Post time to Comments:

Saturday 5.12.12

Posted by Coach Mike on May 11, 2012 in Workout of the Day | 12 comments

Team Fran-4 person teams

Run 400
200 Thrusters 95/65
200 Pullups
Run 400

1 person working at a time. Team runs together.

Post time to Comments:

Friday 5.10.12

Posted by Coach Mike on May 10, 2012 in Workout of the Day | 3 comments

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

If you were not here last night you will be Sumo DeadLift High Pulling an empty bar for reps.

Post scores to comments: