WOD

CrossFit Total

For those of you competing in the Ontario-wide CrossFit Total tomorrow, we strongly suggest a rest day today or at the very least something light to keep you rested and mentally ready for Saturday. Here is something you MUST know if you're competing http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf

You can come in and do your total any time between 8am and 5 pm on Saturday. Julio, bring a lunch.

For those of you not competing in the Total:

WOD

"Grace"

WOD

Thruster

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

WOD

100 Air Squats  -  10 Push Ups

90 Air Squats  -  20 Push Ups

80 Air Squats  -  30 Push Ups

70 Air Squats  -  40 Push Ups

60 Air Squats  -  50 Push Ups

For Time

WOD

50 double burpee pull-ups for time.

(2 push ups and 2 pull ups)

Think GI Jane but arranged diferently.

WOD

Clean and Jerk

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

Post loads

WOD

Pull-up progression

WOD

"Girls Gone Bad"

1 Minute - Thrusters @ 95/65

1 Minute - Pull Ups

1 Minute - Cleans @ 135/95

1 Minute - Ring Dips

1 Minute - Clean and Jerk @ 135/95

1 Minute - Rest

3 Rounds

Your score is your total reps.

WOD

Squat 1-1-1-1-1-1-1

Front Squat 3-3-3-3-3

Practice One Legged Squats for 10 minutes straight.

WOD

21-15-9 each of:

Wall Balls

Cleans @ 135/95

Pull Ups

WOD

25 Burpees

50 Thrusters @ 95/65

25 Burpees

WOD

Take on a benchmark workout

or

work toward a one rep max of any lift.

WOD

Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

WOD

"Angie Poker"

Just like an "Angie", using a deck of cards assign each suit an exercise. (Pull Ups, Push Ups, Air Squats, and Sit Ups.)  Flip each card one at a time and do the designated amount of reps.  For example, if hearts are pull ups, the 9 of hearts would be 9 pull ups.  Face cards are all tens and the Ace is 16.

WOD

Uneven Grace

At 135 lbs. for Men and 95 lbs for Ladies.  This workout is the exact same as a regular Grace, but with uneven weight on either side of the bar.  Check out the video of an uneven Grace.

http://media.crossfit.com/cf-video/CrossFit_DecaturUnevenGrace.wmv

WOD

Deadlifts

3-3-3-3-3-3-3-3

Post max loads

WOD

4 minutes of the following:

tabata row

tabata wallball

tabata row

tabata wallball

post total score

WOD

500m row

12 Deads @ Body Weight

21 Box Jumps @ 20'' / 16''

3 Rounds for time.

WOD

"Diane"

21-15-9

Deads @ 225lbs. / 135 lbs.

Handstand Push ups

Scale the handstands as needed.

WOD

50 Squats @ 135/95

50 Squats @ 95/75

50 Squats @ 75/45

Rules:  Each set of 50 squats must be taken without racking the weight.  There is a 1 minute rest between each set of squats.  Post times not including rest.

WOD

Take on a benchmark, lift heavy or play crossfit HORSE with someone of equal ability as you. Or take on someone of unequal ability and scale it. Try not to puke

WOD

5 minutes - max reps of - Sledge Hammers (10lbs./6lbs.)

5 minutes - max reps of - GHD Sit ups

5 minutes - max reps of - Wall Balls (20lbs./15lbs.)

5 minutes - max calories on the rower.

No rest between rounds, 20 minutes of solid work.  Your score is total reps.

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Would anyone like to come to Ashley's squat clinic?

WOD

Thruster

1,1,1,1,1,1,1,1

Overhead squat

5-5-5

Post Loads

WOD

"Friane"

15 Deads @ 225/135

15 Handstand push-ups

15 Pull-ups

15 Thrusters @ 95/65

3 rounds for time

WOD

Max Burpees in 20 minutes!

WOD

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

WOD

Hang Power Clean

3-3-3-3-3-3

or

Overhead Squat

15-15-15-15-15-15

WOD

Take on a benchmark workout that you've never done before.

WOD

30 Deadlifts

30 Power Cleans

30 Push Jerks

All @ 135/95

WOD

12 pull-ups

8 front squats at 135#/95#

as many rounds as possible in 20 minutes

WOD

20 Pull Ups for time.

30 seconds rest.

20 Push Ups for time.

30 seconds rest.

5 Rounds.