Friday, May 13, 2011

Friday's WOD

05.13.2011

5 Rounds
In 3 minutes perform
200m sprints
10 Burpees
Max rep kettlebellswings
2 minutes rest in between rounds

Total: 168

Thursday, May 12, 2011

Thursday's WOD

05.12.2011

King's Tabata

Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit Ups
Row

Total: 843

Wednesday, May 11, 2011

Wednesday's WOD

05.11.2011

Body Weight Bench Press
followed by 1 minute MAX effort double unders
Score is the total number for each movement

Total: 453

Tuesday, May 10, 2011

Tuesday's WOD

05.10.2011

21 - 15 - 9

24" Box Jumps
75lb power snatch or clean & jerk
Chest to Bar Pull Up

Time: 9:05

Monday, May 09, 2011

Monday's WOD

05.09.2011

13 Minutes AMRAP

1 Mile Run
With the remaining time do as many OHS as possible (95lb m/65lb w)

Time: 6:05

Total: 41

Monday, May 02, 2011

Monday's WOD

05.02.2011

600m Run
9 SDHP
9 Knees to Elbow

400m Run
15 SDHP
15 Knees to Elbow

300m Run
21 SDHP
21 Knees to Elbow

Time: 9:15

Friday, April 29, 2011

Crossfit Games Open WOD

11.6

7 Minutes AMRAP

3 Thrusters (100lb)
3 Chest to Bar

6 Thrusters
6 Chest to Bar

9 Thrusters
9 Chest to Bar

12 Thrusters
12 Chest to Bar

15 Thrusters
15 Chest to Bar

15 Thrusters

Total: 105

Thursday, April 28, 2011

Thursday's WOD

04.28.2011

Team WOD:

Ron, Justin, Pat, Me

200m Row
Wall Balls (20lb)
Power Cleans (95lb)
Sit Ups

Total: 5969

Wednesday, April 27, 2011

Wednesday's WOD

04.27.2011

In 3 Minutes:

150 High Knee Toe Touches
With remaining time, do as many double unders as possible
Rest 1 minute
Repeat for 4 rounds

Rounds: 116, 82, 85, 106 = 389

Monday, April 25, 2011

Monday's WOD

04.25.2011

750m Row
10 Hand Stand Push Ups
50 Kettlebell Swings (53lb)
50 Sit Ups
50 Box Jumps (24")
50 Air Squats
10 Hand Stand Push Ups

Time:

Saturday, April 23, 2011

Saturday's WOD

04.23.2011

2 Minutes Double Unders
2 Minutes Push Ups

90 Seconds Double Unders
90 Seconds Push Ups

60 Seconds Double Unders
60 Seconds Push Ups

30 Seconds Double Unders
30 Seconds Push Ups

Total:

Thursday, April 21, 2011

Thursday's WOD

04.21.2011

3 Rounds of "BASELINE"

400m Run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Time: 11:00

Friday, March 25, 2011

Friday's WOD

03.25.2011

21 - 15 - 9

Medicine Ball Cleans (20lb)
Ring Dips
Burpees

Time: 5:22

Thursday, March 24, 2011

Thursday's WOD

03.24.2011

12 Minutes AMRAP

10 Toes to Bar
10 Push Ups (release at the bottom)
10 Box Jumps (30")

Rounds: 9 + 7 Toes to Bar

Wednesday, March 23, 2011

Wednesday's WOD

03.23.2011

4 Rounds of the following:

400m Run
30 Jumping Squats
25 Sit Ups
10 Pull Ups

Time: 13:19

Tuesday, March 22, 2011

Tuesday's WOD

03.22.2011

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

Kettlebell Swings (53lb)
Run 50m

Time: 6:28

Monday, March 21, 2011

Monday's WOD

03.21.2011

"Fight Gone Bad"

Wall Ball (20lb)
Sumo High Dead Pulls (75)
Box Jumps (20")
Push Press (75lb)
Row (cal)

Total: 337

Thursday, March 17, 2011

Thursday's WOD

Crossfit Open WOD 11.1

10 Minutes AMRAP

30 Double Unders
15 Power Snatches (75lb)

Rounds 6

Wednesday, March 16, 2011

Wednesday's WOD

03.16.2011

10 Minutes AMRAP

10 Push Ups
10 Knees to Elbow

Rounds: 13

Tuesday, March 15, 2011

Tuesday's WOD

02.15.2011

25 Double Unders
24 Burpees
24 Kettlebell Swings (53lb)
24 Lunges with Kettlebell (2x = 48)

50 Double Unders
16 Burpees
16 Kettlebell Swings
16 Lunges with Kettlebell (2x = 32)

50 Double Unders
8 Burpees
8 Kettlebell Swings
8 Lunges with Kettlebell (2x = 16)

Time: 12:09

Did it again with 35lb Kettlebell @ 6PM

Time: 11:03

Monday, March 14, 2011

Monday's WOD

03.14.2011

21 - 15 - 9

Overhead Squats (75lb)
Sumo High DeadliftPulls (75lb)

Time: 5:39

Saturday, March 12, 2011

Saturday's WOD

03.12.2011

Team WOD:

Troy, Chris, Travis, Brian, Eric, and me

4000m Row
550 Wall Balls (20lb)
450 Burpees
350 Kettlebell Swings (70lb)
250 Knees to Elbow
4000m Row

Time:

Friday, March 11, 2011

Friday's WOD

03.11.2011

Tabata Double Unders

1st time: 270

2nd time: 288

Thursday, March 10, 2011

Thursday's WOD

03.10.2011

Max rounds in 2 minutes of:

2 Clean & Jerks (135lb)
5 Burpees

Rest 1 minute
Repeat for a total of 5 cycle

Rounds: 21

Wednesday, March 09, 2011

Wednesday's WOD

03.09.2011

Arvin's birthday WOD: Teams of 2

Partner up with Sam

100 Double Unders
100 Thrusters (95lb)
100 Push Ups (release at the bottom)
100 Sumo Deadlift High Pulls (95lb)
100 Box Jumps (24")
100 Double Unders

Time: 20:22

Tuesday, March 08, 2011

Tuesday's WOD

03.08.2011

10 Minutes AMRAP

7 Pull Ups
11 Sit Ups

Rounds: 16

Monday, March 07, 2011

Monday's WOD

03.07.2011

AMRAP in 10 minutes

20 High Knee Toe Touches
10 Push Ups

Rounds: 29

Sunday, March 06, 2011

Sunday's WOD

03.06.2011

5 Rounds for time:

In 2 minutes

200m Sprints
10 Pull Ups
Max Double Unders

*amount of double unders = score

Rest 2 minutes in between rounds

Total: 378

Thursday, March 03, 2011

Thursday's WOD

03.03.2011

Crossfit Oahu

Front Squats 5x3 (195lb)

Jerks 5x3 (155lb)

Snatch Grip Deadlifts (255lb)

Total: 605

Tuesday, March 01, 2011

Tuesday's WOD

03.01.2011

Crossfit Oahu

9 Deadlifts (225lb)
1.5 laps farmers walk (35lb KB each hand)

15 Deadlifts
1 lap

21 Deadlifts
.5 lap

Time: 12:09

Monday, February 28, 2011

Monday's WOD

02.28.2011

Crossfit Oahu

*with a partner...for time

Cbo, Glen, Dbo

225 Knees to Elbow
175 Burpees
125 Overhead Squats (65lb)
75 HSPU
50 Double Unders

Time: 31:15

Wednesday, February 23, 2011

Wednesday's WOD

02.23.2011

"Wedding WOD"

3 Rounds of the following:

12 Ring Dips
26 Sit Ups
11 Medicine Ball Cleans

Time: 9:42

Tuesday, February 22, 2011

Tuesday's WOD

02.22.2011

AMRAP in 10 minutes

10 Push Ups
10 Box Jumps (30")

Rounds: 12

Monday, February 21, 2011

Monday's WOD

02.21.2011

3 Rounds of the following:

15 GHD
10 Box Jumps (30")
50 Double Unders

NFT

Saturday, February 19, 2011

Crossfit Interbay & Bellevue Crossfit "Throwdown"

Intermediate WOD 1:

4 Rounds for time:

10 - Thrusters (95lb)
20 - Box Jumps (24")
30 - Sit Ups

Time: 9:48

Intermediate WOD 2:

3 Rounds for time:

500m Row
15 - Push Press (95lb)
15 - Kettlebell Swings (53lb)
15 - Pull Ups

Time: 13:45

Thursday, February 17, 2011

Thursday's WOD

02.11.2011

21-15-9

Thrusters (95lb)
Burpees
Sit Ups

Time: 5:39

Friday, February 11, 2011

Friday's WOD

02.11.2011

In 3 minutes:

Run 400m
With remaining time do as many double unders as possible
Rest 1 minute

Repeat for a total of 4 rounds

Totals: 92, 72, 90, 102 = 356

Thursday, February 10, 2011

Thursday's WOD

02.10.2011

7 Rounds for time:

15 Kettlebell Swings (53lb)
15 Power Cleans (95lb)
15 Box Jumps (24")

Time: 19:19

Wednesday, February 09, 2011

Wednesday's WOD

02.09.2011

200 Push Ups (release at the bottom)

Time: 11:58

Tuesday, February 08, 2011

Tuesday's WOD

02.08.2011

11 minutes AMRAP:

7 Pull Ups
11 Wall Balls

Rounds: 12 + 5 Wall Balls

Monday, February 07, 2011

Monday's WOD

02.07.2011

5 Rounds for time:

400m Run
20 Burpees
15 Bent over rows

Time: 17:40

Saturday, February 05, 2011

Saturday's WOD

02.05.2011

"Leg Matrix" Tabata

Squats
Lunges
Sit Ups
Jumping Lunges
Jumping Squats

Total: 777

Friday, February 04, 2011

Friday's WOD

02.04.2011

Team Row

Thursday, February 03, 2011

Thursday's WOD

02.03.2011

4 Rounds for time:

50 Double Unders
21 Wall Balls
15 Toes to Bar

Time: 9:45

Wednesday, February 02, 2011

Wednesday's WOD

02.02.2011

Team WOD:

20 minutes of the following:

Tim, Jason, and me

200m Run
Burpees
Deadlift (155lb)

Total: 5456

Tuesday, February 01, 2011

Tuesday's WOD

02.01.2011

12 minutes AMRAP:

7 Clapping Push Ups
7 Pull Ups

Rounds: 17

Monday, January 31, 2011

Monday's WOD

01.31.2011

2 Rounds for time of:

50 Kettlebell Swings (70lb)
40 Box Jumps (24")
30 Medicine Ball Cleans (20lb)
20 Lunges (per leg)
10 Burpees

Time: 16:24

Thursday, January 27, 2011

Thursday's WOD

01.27.2011

12 minutes AMRAP:

6 Power Cleans (135lb)
12 Pull Ups
24 Double Unders

Rounds: 6 + 4 Power Cleans

Wednesday, January 26, 2011

Wednesday's WOD

01.26.2011

"Karen"

150 Wall Balls

Time: 7:40

Tuesday, January 25, 2011

Tuesday's WOD

01.25.2011

4 Rounds

Max reps bodyweight bench press followed by a 250m row

Round 1: 20/46.3
Round 2: 15/46.9
Round 3: 15/46.8
Round 4: 16/45.9

Monday, January 24, 2011

Monday's WOD

01.24.2011

7 Rounds

7 Thrusters (95lb)
7 Burpees
7 Pull Ups

Time: 8:22

Saturday, January 22, 2011

Saturday's WOD

01.22.2011

3 Rounds

10 Toes to Bar
400m Sandbag run
20 Push Ups (release at the bottom)
30 Air Squats

Time: 11:12

Friday, January 21, 2011

Friday's WOD

01.21.2011

Teams of 2: Ron and me

8 minutes AMRAP

Clean and Jerk (135lb)

Total: 88

Wednesday, January 19, 2011

Wednesday's WOD

01.19.2011

Death By Burpees...

We will be going by 2's till we reach 10, then it switches back to 1's

2 first minute
4 second minute
6 third minute
8 fourth minute
10 fifth minute
11 sixth minute
12 seventh minute

Total: 21

Tuesday, January 18, 2011

Tuesday's WOD

01.18.2011

"Blackjack"

Time: 11:54

Monday, January 17, 2011

Monday's WOD

01.17.2011

"Fight Gone Bad"

Wall Balls (20")
Sumo Dead High Pulls (75lb)
Box Jumps (20")
Push Press (75lb)
Row (cal)

Total: 345

Saturday, January 15, 2011

Saturday's WOD

01.15.2011

15 Box Jumps, 1 Sit Up, 10 Double Unders
14 Box Jumps, 2 Sit Ups, 10 Double Unders
13 Box Jumps, 3 Sit Ups, 10 Double Unders
12 Box Jumps, 4 Sit Ups, 10 Double Unders
11 Box Jumps, 5 Sit Ups, 10 Double Unders
10 Box Jumps, 6 Sit Ups, 10 Double Unders
9 Box Jumps, 7 Sit Ups, 10 Double Unders
8 Box Jumps, 8 Sit Ups, 10 Double Unders
7 Box Jumps, 9 Sit Ups, 10 Double Unders
6 Box Jumps, 10 Sit Ups, 10 Double Unders
5 Box Jumps, 11 Sit Ups, 10 Double Unders
4 Box Jumps, 12 Sit Ups, 10 Double Unders
3 Box Jumps, 13 Sit Ups, 10 Double Unders
2 Box Jumps, 14 Sit Ups, 10 Double Unders
1 Box Jump, 15 Sit Ups, 10 Double Unders

Friday, January 14, 2011

Friday's WOD

01.14.2011

20 Minutes AMRAP

5 Knees to Elbow
10 Push Ups
5 Squat Cleans (75lb)

Rounds: 21

Thursday, January 13, 2011

Thursday's WOD

01.13.2011

"Football WOD"

12 minutes halves with 5 minutes halftime

60 Wall Balls + 60 Thrusters (45lb m/35lb w) = 6 points

100 Double Unders = 1 point

60 Kettlebell Swings + 60 Box Jumps = 3 points

Team 1: Kevin, Pete, and me

Total: 19 + 13 = 32

Team 2: Rolin, John, and me

Total: 24 + 24 = 48

Wednesday, January 12, 2011

Wednesday's WOD

01.12.2011

10 Minutes AMRAP

7 Pull Ups
7 Burpees

Rounds: 15

Tuesday, January 11, 2011

Tuesday's WOD

01.11.2011

500m Row in between each round:

21-15-9

Deadlifts (bodyweight)
Box Jumps

Time: 9:18

Monday, January 10, 2011

Monday's WOD

01.10.2011

"Annie"

50-40-30-20-10

Double Unders
Sit Ups

Time: 5:15

Friday, January 07, 2011

Friday's WOD

01.07.2011

15 Minutes AMRAP

10 Kettlebell Swings
10 Box Jumps
10 Hanging Power Cleans - 95lb

Rounds: 9 + 5 Kettlebell Swings

Thursday, January 06, 2011

Thursday's WOD

01.06.2011

"Fran"

21-15-9

Thrusters
Pull Ups

Time: 3:24

Tuesday, January 04, 2011

Tuesday's WOD

01.04.2011

12 Minutes AMRAP

7 Overhead Squats - 75lb
10 Ring Dips

Rounds: 8

"Annie"

Time: 6:15

Monday, January 03, 2011

Monday's WOD

01.03.2011

400m Run
10-9-8-7-6-5-4-3-2-1
Pull Ups
Burpees
Toes to Bar
400m Run

Time: 16:47