Last month’s WODs | Next month’s WODs

04/30/12
“The Tim” – 20 Min AMRAP
30 Sec Wall Sit
25 AbMat Sit-Ups
15 KB Swings 53/35
10 Goblet Squats ( Use Same KB )

04/27/12
“Claudine” – 10-9-8-7-6-5-4-3-2-1
Pull-Ups
Burpees
KB Swings 53/35

04/26/12
Work up to a 1 x 5 Dead Lift

3 Rounds for Time
25 AbMat Sit-Ups
20 DB Thrusters 25/15lb
400m Run

04/25/12
Press 3 x 5
Push Press 5 x 3
Push Jerk or Split Jerk 3-3-2-1-1

04/24/12
“Megan” – 21-15-9
Burpees
KB Swings 53/35
Double Unders

04/23/12
Back Squat 5-3-1

10 Rounds for Time
10 Wall Ball 20/14
5 KB Swings 53/35
10 AbMat Sit-ups

04/17/12
Front Squat 6 x 2

12 Minute AMRAP
10 T2B ( Toes to Bar )
10 GI Janes

Full Rounds Only

04/13/12
“MURPH“
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

04/12/12
Skill: Pistols

10 R/F/T
5 Clapping Push-Ups
10 Walking Lunges
5 HPC 95/63lbs

(Hang Power Clean)

04/11/12
Power Clean 10-8-6-4-3-2-1
(Increase Weight Each Set)

Push Press 5 x 3
(Warm up set, then same weight all sets)

2 K Row For Time

04/10/12
Skill: Kipping Pull-Ups

“Annie“
50-40-30-20-10
Double Unders / AbMat Sit-Ups

Note: Sub Tuck Jumps for Double Unders

04/09/12
Bench Press 3 x 5

50 Hollow Rocks to 50 Superman ( or Women )
( Forward and Back counts as 1 Rep )

1 Min Max Wall Ball 20/14lb

04/06/12
3 rounds for time:
500m Row or 400m Run
20 AbMat Sit-Ups
2 Laps of Farmers Carry around gym 35/25 Each Arm
20 Air Squats

04/05/12
Deadlift 5 x 3
( Increasing weight )

Tabata Something Wicked
Box Jumps 24/20″
MB Cleans 20/14lb
Burpees
Cal Row

8 Cycles of : 20 Seconds of work, 10 Seconds Rest
Must complete all 8 before moving onto the next exercise

Record Total Reps

04/04/12
Skill:
Rope Climbs ( Up to 15ft mark )

Review Clean & Jerk

5 rounds for time:
5 Clean & Jerk (145#/105#)
10 Ring Push-Ups
15 Tuck Jumps

04/03/12
Skill: Hand Stand Push-Ups or Wall Climbs

For Time
800m Run / 10 GI Janes
400m Run / 15 GI Janes
200m Run / 20 GI Janes
400m Run / 15 GI Janes
800m Run / 10 GI Janes

04/01/12
10 Sprints from base of driveway to road
(Approx. 200m)
-Rest 45 Seconds between Sprints

Find 1 Rep Max Front Squat
10 Minute Time Limit

5 Minute AMRAP
3 Front Squat at 75% of 1 Rep Max
6 Burpees

Last month’s WODs | Next month’s WODs

03/29/12
250m Row-2 Min Recovery
500m Row-2 Min Recovery
750m Row-2 Min Recovery
500m Row-2 Min Recovery
250m Row-

Then: 1 min of AbMat Sit-ups
(As many reps as possible )

Record Total Row time-minus recovery time

03/28/12
21-18-15-12-9-6-3
3-6-9-12-15-18-21

KB Swing ( 70/53lb )
Box Jump ( 24/20″ )

03/27/12
Front Squat 5-5-3-1-1

Then:

5 Min AMRAP
50 Jump Rope
20 AbMat Sit-Ups

03/26/12
Bench Press 3-3-3-3-3
( Increase Weight )
Then:
10,9,8,……3,2,1.
OF
Toes To Bar
Burpee
KB Swing 53/35lb

03/23/12
For Time:
50 Sit-Ups
10 Push-Ups
400m Run
40 Sit-Ups
20 Push-Ups
400m Run
30 Sit-Ups
30 Push-Ups
400m Run
20 Sit-Ups
40 Push-Ups
400m Run
10 Sit-Ups
50 Push-Ups
400m Run

03/22/12
Crossfit Open 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65lb
3 Chest to bar Pull-Ups
6 Barbell Thrusters
6 Chest to bar Pull-Ups
9 Barbell Thrusters
9 Chest to bar Pull-Ups
12 Barbell Thrusters
12 Chest to bar Pull-Ups
15 Barbell Thrusters
15 Chest to bar Pull-Ups
18 Barbell Thrusters
18 Chest to bar Pull-Ups
21 Barbell Thrusters
21 Chest to bar Pull-Ups

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

03/21/12
20 Minute Running Clock

On the minute – 1 Strict Press, rest remainder of minute.
” ” – 2 Strict Press, rest remainder of minute
” ” – 3 ” ” ”

Continue until failure, then:

On the minute – 1 Push Press, rest remainder of minute
” ” – 2 Push Press, rest remainder of minute
” ” ” ” ”

Continue until failure, then:

On the minute – 1 Push Jerk, rest remainder of minute
” ” – 2 Push Jerk, rest remainder of minute
” ” ” ” ”

Record Total Reps, only full rounds count in minute.

03/19/12
For Time:
20 Push-Up
25 Air Squat
500m Row or 400m Run
20 AbMat Sit-Ups
25 KB Swing 53/35lb
500m Row or 400m Run
20 Push-Up
25 Air Squat
500m Row or 400m Run
20 AbMat Sit-Ups
25 KB Swing 53/35lb
500m Row or 400m Run

03/16/12
2 Rounds of:
50 Wall Ball 20/14
10 Push Up on MB
100 Jump Rope Singles or 20 Double Unders

03/15/12
“Jerry“
For time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

03/14/12
Strength: Overhead Squats 3-3-2-2-1-1-1

Tabata – 8 cycles of 20 sec work/10 sec rest
1st & 2nd cycles = double unders
3rd & 4th cycles = ab mat sit ups
5th & 6th cycles = double unders
7th & 8th cycles = ab mat sit ups

Post final weight / total reps

03/13/12
3.13.83 – Josh’s Birthday WOD
29 Cal Row, Then
3x
13 Box Jumps (24″/20″)
8 DB Snatches (8 ea arm)
3 Man Makers

Then finish with a second 29 Cal Row

03/12/12
5 R/F/T
400 M Run
20 Deadlifts (155/105)
20 Push Ups
10 Deadlifts (155/105)
10 Push Ups

03/09/12
Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

03/08/12
“Lumberjack 20“
20 Sumo Deadlift High Pulls (2 pood/ 1.5 pood)
Run 400m
20 KB swings (2pood / 1.5 pood)
Run 400m
20 Overhead Squats (115#/80#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45#/30#)
Run 400m

03/06/12
Back Squat 7-5-3-2-2-2 (Increasing Weight)

Take 50% of above finishing weight and complete

3 R/F/T
10 Back Squat
20 Double Unders (100 Singles)

03/05/12
“Arnie” (with a single 2 pood kettlebell)
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

03/02/12
Snatch Balance
Power Snatch – 5×3

03/01/12
Strength: Overhead Squat 3×5

500M Row
1 Min Rest
250M Row
1 Min Rest
250M Row
1 Min Rest
500M Row

Record Total Time

Last month’s WODs | Next month’s WODs

02/29/12
Turkish Get Ups Kettle Bell and OLY Bar Practice

20Min AMRAP
5 Pull Up
10 Box Jump 24/20
5 Dumbbell Thrusters 35/25

02/28/12
Push Press
work up to heavy set then
3 – 3 – 3 – 3 – 3

10,9,8,7,6,5,4,3,2,1
Dead lift 225/155
Ring Dips

02/27/12
Skill: Pistols

“Baseline +”
400M Run / 500M Row
40 Air Squats
30 Ab Mat Sit Ups
20 HR Push Ups
10 Pull Ups
400M Run / 500M Row

02/24/12
Skill: Rope Climbs

3 Min max reps HSPU
… REST 1 min
2 Min max reps box jumps (24/20)
REST 1 min
1 Min max reps KB swings (53/35)

02/23/12
Bench Press 5-3-2-1-1-1

15 Min AMRAP
7 SDLHP 35/53
14 Ab Mat Sit Ups with MB 20/14
21 Burpees

02/22/12
“Fran“
21-15-9
Thrusters 95/65
Pull Ups

02/21/12
5 R/F/T
25 “L” Push Ups (NO “V” push ups or lower case “r” push ups)
100 Jump Rope Singles

02/18/12
Back Squat 3-3-3-3-3
Increase weight each round

250M Row – 1 Min. Rest x 10
Record Time
(Average of fastest and slowest row)

02/17/12
For Time:
400 M Run
25 Pull Ups
25 Russian Twists
250 M Run
50 Air Squats
50 Ab Mat Sit Ups
400 M Run
25 Pull Ups
25 Russian Twists
250 M Run
50 Air Squats
50 Ab Mat Sit Ups

02/16/12
Strength: 5X3 Cleans (75% Body Weight)

3 R/F/T
10 Ring Dips
20 DB Snatch (40/30)
30 Wall Ball

02/15/12
20 Min AMRAP
250M Row
21 Double Unders
9 KB Swings (70/53)

02/14/12
Skill: Practice Double Unders

For Time:
30 Weighted Push Ups (25/15)
20 Box Jumps
10 HPC’s (135/95)
10 Weighted Push Ups
30 Box Jumps
20 HPC’s
20 Weighted Push Ups
10 Box Jumps
30 HPC’s

02/13/12
5 R/F/T
5 Deadlifts 275/185
10 Burpees

02/10/12
Review Snatch

“Fight Gone Bad“
Wall Ball
SDHP
Box Jump
Push Press
Row
Rest
(1 Min per station. Clock does not stop. 3 Rounds, 1 Point per rep/calorie)

02/09/12
Strength: Press 5-3-2-1-1

5X5 Ring Dips, 30 sec rest between sets
2 Min Rest
Light 500M Row
2 Min Rest

2K Row for time

02/08/12
Skill: Kipping Pull-ups

12 Min, Every Minute on the Minute complete
- 20 yards DB Farmers Carry (45/35)
- 20 yards OH Walking Lunges (45/35 Plate)
- Complete as many burpees as possible in remainder of each minute

Score = amount of burpees

02/07/12
Strength: 3×5 Clean

3 R/F/T
800 M Run
30 Ab Mat Sit ups
25 Push Ups
20 Pull Ups

02/06/12
Skill: Muscle Up Transition

“Coe“
10 R/F/T
10 Thrusters (95/65)
10 Ring Push Ups

02/04/12
400 M Run
3 Muscle Ups
6 Squat Snatches (135/95)

1600 M Run
6 Squat Snatches
3 Muscle Ups
400 M Run

02/03/12
“Six Pack“
6 R/F/T
10 Sec Plank Left
10 Toes to Bar
10 Sec Plank Center
10 Ab Mat Sit Ups w/Med Ball (20/14)
10 Sec Plank Right
10 KB Swings (53/35)
10 Sec Plank Left
10 Knees to Elbows
10 Sec Plank Center
10 Russian Twists (20/14)
10 Sec Plank Right

02/02/12
Strength: OHS 2-2-2-2-2



20 Min AMRAP

15 Box Jumps (30/24)

10 Snatches (95/65)

15 Pull Ups

02/01/12
“Karen“

150 Wall Balls for time

$59 for the zip up – Lightweight, thin material…samples at CFC
$44 for the pullover – Heavy cotton pullover.

Get your $20 deposit in at CFC. Pre-order only, no extras will be ordered!

$20, Reserve your seat! Thought it would be appropriate to bring someone in to speak about Paleo/Clean eating following our six week Paleo challenge. I know there are a lot of questions out there and I can research and come back with a good answer, but lets get some real good answers and have a productive discussion regarding this lifestyle.

Adam Farrah is a popular blogger, author of “The Paleo Dieter’s Missing Link” and one half of the “Strong is the New Skinny” Team on Facebook. He holds a B.S. in Chemistry Cum Laude from the University of Connecticut and multiple CrossFit and IKFF Kettlebell Certifications.

Adam came close to death from Ulcerative Colitis during his stressful and sleep deprived career in the Biotech field and found his way to Paleo eating and living in his relentless efforts to regain health. Now fully healthy, happy and Paleo, Adam lives and trains in the tiny shoreline town of Old Saybrook, Connecticut where he grew up.

Adam has experimented with Paleo and “ancestral” diets since 2004 and takes an integrated and practical approach to Paleo and healthy eating and sees Paleo as a lifestyle that one takes on as opposed to a “diet” that requires deprivation and implies short term thinking.

Adam’s blog is Practical Paleolithic.

Sign up at CFC, See Josh or Jess.

Evans final push

Melvin with the mobility

Ladies representing with the Ring Push Ups

Lori with her Bun in the oven doing team Ring Push Ups

**Attention CFC** the CROSSFIT WORLDWIDE OPEN. We will be posting 2 workouts each week for anyone interested in competing in the open. Registration, which is $10, begins on February 1st. These workouts are meant to be done in addition to your regular training. Train hard, eat clean & get ready. Let’s see where we place amongst the fittest on earth! (See the link below for more information & registration)
http://games.crossfit.com/features/videos/2012-reebok-crossfit-games-open-registration