Posts Tagged ‘CrossFit in Tigard’

AMRAP 20:
18 Box jumps
15 Toes to bar
12 Pull-ups

B-Day 47
For Time:
47 Pull Ups
47 Push Ups
47 Box Jumps
47 Sit ups
47 Wall Balls
47 KB Swings
For Time:
21-15-9
Deadlift
Handstand Pushups

Thu. 11/24/2011 WOD

Posted: November 24, 2011 in CrossFit, Paleo Diet
Tags: , ,

Eat. Rest. Walk the dog.

5 Rounds for time:
10 Handstand push-ups
10 Deadlift
10 Box jumps
10 Pull-ups
10 Wallballs
10 Double unders
Powerlifting
Using the following rep scheme, work up to a one rep max:
10-5-3-1-1-1
Bench Press
Back Squat
Deadlift

 

 

 

 

Check out this foxnews.com article. The outside world is starting to discover kettlebells.

Tues 11/15/2011 WOD

Posted: November 15, 2011 in CrossFit
Tags: , ,
AMRAP 12 Min.
15 Box Jumps
15 Push ups
15 Sit ups
15 Pull ups
15 Wall Balls
Team Workout For Time:
75 Wallballs
75 Push ups
75 Box Jumps
75 Ring Dips
75 Kettlebell Swings
75 Push Press
Grace
For time:
135 pound Clean and Jerk, 30 reps
Then
Tabata Situps 8 Rounds
 

Coaching my son Max doing "Grace" after Karate class.

Teen Clean & Jerk

Mon 11/7/2011 WOD

Posted: November 7, 2011 in CrossFit
Tags: , , ,

3 rounds for time:
30 Wallball shots, 20 #
30  Squat snatches, 75 #

 

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WOD 1

1800m run

WOD2

Seven rounds for Time of:
35  Double-unders
1  Snatch

Wed. 11/2/2011 WOD

Posted: November 2, 2011 in CrossFit
Tags: ,

For Time:

100 Pullups

100 Ring Dips

100 Situps

100 Kettlebell Swings

 

 

Set a cone at 20 meters.

Five rounds for time of:
Overhead walk, 40 meters 185 # barbell
30 Wallballs  20 #
Farmer carry, 40 meters 95# barbells

The barbells must be turned around the cone.

Mon 10/31/2011 WOD

Posted: October 31, 2011 in CrossFit
Tags: ,

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

AMRAP 12 Min.

7 Powerclean

14 Kettlebell Swings

28 Double Unders

 

 

“Tabata Something Else”
8 rounds each 20 sec. of work then 10 sec. of rest
pull-ups
push-ups
sit-ups
squats
score = all total reps

Tabata Fight Gone Bad

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations. (Courtesy CrossFit, Inc.)

Then

50 Kettlebell Swings for time.

Wed. 10/26/2011 WOD

Posted: October 26, 2011 in CrossFit
Tags: , , ,
Herman Cain
5 Rounds for time:
9 Pull ups
9 Dips
9 KB Swings  (2 pood/1 pood)
 
 
 

Tues 10/25/2011 WOD

Posted: October 26, 2011 in CrossFit
Tags: , , ,
For Time
Run 1800m (to ball field)
then 5 Rounds
Run the bases
20 push ups
Then
Run 1800m