Archives

Workout:
5 rounds of:

• Max. reps bodyweight squats (85% BW for women)
• Max unbroken box jumps (24″)

The box jumps are to be performed immediately after the squat bar is racked, there is no rest between these two exercises. Rest as needed after the box jumps.

Compare to June 12, 2010

Skills:

• 3x maximum unbroken wall balls
• Rest 2 minutes between sets

Workout:
As many rounds as possible in 20 minutes:

• 6 knees-to-elbow
• 9 wall balls (20/14 lbs)
• 12 box jumps (24″/20″)
• 15 KB swings (24/16 kg)

Compare to May 28, 2010

WOD:
“Filthy Fifty”
For time:

• 50 box jumps (24″/20″)
• 50 jumping pullups
• 50 KB swings (16 kg)
• 50 walking lunges
• 50 knees-to-elbows
• 50 push presses (45/35 lbs)
• 50 back extensions
• 50 wall ball shots (20/14 lbs)
• 50 burpees
• 50 double-unders

Compare to September 15, 2010

Skills:

• Find your max height box jump

Conditioning:

• ‘Diane’
• 21-15-9
• Deadlift 225/155
• Handstand pushup
• For time

Strength:

• Floor press: 5-5-5-3-3

Compare weights to September 28, 2010

Workout:
As many rounds as possible in 10 minutes:

• 5 box jumps (30″/24″)
• 10 overhead squats (95/65 lbs)
• 20 double-unders

Skills/Endurance:

• 3 attempts: Maximum unbroken plyo-style box jumps

Workout:
“Twofer Karen”

For time: 75 twofer wall balls

Compare to August 8, 2010

Strength:

• Overhead Squats: 3×8

Workout:
5 rounds for time:

• 10 wall balls (20/14 lbs)
• 10  box jumps (30″/24″)

Strength:

• Shoulder Press: 5-5-5-3-3-3
• Rest 90 seconds between sets

Workout:
“CrossFit de l’ouest’s BBQ Benchmark”

Skills

• 10m sprints – 10 repeats

Conditioning

• Row 10 calories
• 10 wall balls (20/14)
• 10 box jumps (20″)
• 10 push press (75/55)
• 10 sumo deadlift high pull (75/55)
• AMRAP 10 minutes

WOD:
“Filthy Fifty”
For time:

• 50 box jumps (24″/20″)
• 50 jumping pullups
• 50 KB swings (16 kg)
• 50 walking lunges
• 50 knees-to-elbows
• 50 push presses (45/35 lbs)
• 50 back extensions
• 50 wall ball shots (20/14 lbs)
• 50 burpees
• 50 double-unders