Categories ArchivesWOD's

Fresh Cutz standard

Warm-Up:
Stretch/Agility
WOD: Fresh Cutz
50 Pull-Ups
30 Dips
50 Push-Ups
25 Burpees
50 Sit-Ups
25 Knees To Elbow
50 Air Squats
30 Overhead Lunges (45#/25#)
TRAVEL WOD:
50 Push-Ups
30 Dips
50 Push-Ups
25 Burpees (Only the first part, not the push-up part)
50 Sit-Ups
25 Russian Twists
50 Air Squats
30 Overhead Lunges (Use a weight)

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Snatch and OHS standard

Warm-Up:
400m Run/Stretch, then
3 Rounds: 
10 Wall Balls
10 Med Ball cleans
10 Med Ball Sit-Ups
WOD:
15 Rounds of:
(1) Power Snatch and (5) OHS
Start Light and Add Weight. The five OHS should be done without dropping the bar.  If you drop the bar count the round as a miss.  Every Missed Round will be 5 Burpees at the end of the 15 rounds.
Bring [...]

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GEEZ LOUISE! standard

Warm-UP:
400m Run then work up to 65% of your DL 1 rm.
STRENGTH: Deadlift:
5 reps @ 65% of your 1 rm
4 reps @ 75% of your 1 rm
3 reps @ 85% of your 1 rm
WOD: GEEZ LOUISE
12 Thrusters (135#/95#)
3 Rope Climbs (3:1)
200m Run
8 Thrusters (155#/115#)
2 Rope Climbs
200m Run
6 Thrusters (185#/135#)
1 Rope Climb
200m Run
TRAVEL WOD:
4 Rounds:
20 OHS
20 [...]

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BATTLE FOR THE BOX INFO standard

BATTLE FOR THE BOX
This is just for C4 Athletes:
Format: 2 Men/2 Women: 4 WODs
Date:  September 8, 2012
Time: 8:00 AM-??
Location: C4 CrossFit
Price: $100.00/Team ($25.00 each)
Shirt and Food provided with paid entry
I urge every C4 Athlete to participate if you can! All WODs will be scaled to the athletes strength/skill level. Don’t miss out!
Awesome prizes to be [...]

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Mellow Yellow standard

WEAR SOMETHING YELLOW:
2 Person Team WOD: Mellow Yellow
10 Minute AMRAP
10 Push Press (115#/85#)
10 KB Swings (50#/35#)
10 Box Jumps (24″/20″)
One person working at a time. You must complete the round before you can switch with your partner.
REST 5 MINUTES:
Part 2: 12 Minute AMRAP
3 Muscle-Ups (12 Pull-Ups)
6 HSPU
12 Goblet Squats (50#/35#)
One person working at a time. You [...]

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Speed Bumps standard

WARM-UP: Group Stretching/Agility
WOD: SPEED BUMPS
50 KB Swings (55#/35#)
200m Run
40 Wall Balls (20#/10#)
30 KB Swings
200m Run
20 Wall Balls
10 KB Wings
200m Run
5 Wall Balls
COOL DOWN:
ABs (100 Reps of your choice)
TRAVEL WOD:
50 Sit-Ups
200m Run
40 Burpees (Without the push-up)
30 Sit-Ups
200m Run
20 Burpees (Without the push-up)
10 Sit-Ups
5 Burpees (ithout the push-up)

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Mile High standard

WOD: “Mile High”
by Coach Alex “210” Escamilla
400m Run
10 Thrusters (135/95)
8 Muscle-Ups (16 C2B Pull-Ups)
400m Run
8 Thrusters
6 Muscle-Ups (12 C2B Pull-Ups)
400m Run
6 Thrusters
4 Muscle-Ups (8 C2B Pull-Ups)
400m Run
4 Thrusters
2 Muscle-Ups (4 C2B Pull-Ups)
TRAVEL WOD:
4 Rounds
400m Run
20 OHS (Use Towel or Stick)
20 Push-Ups

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WOD A or B? standard

ATHLETES CHOICE TODAY BETWEEN 2 WODS: A or B
WARM-UP: 1,000m Row: 3 Burpees At the Top of Each Minute.
WOD A:
10 Minute AMRAP:
5 Pull-Ups
20 KB Swings (55#/35)
MINIMAL BREAKS!!!! AMRAP!!!!
OR
WOD B:
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs
*This workout comes courtsey of Outlaw CrossFit. [...]

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