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Workout of
the Day
To learn
more about these exercises,
click here.
Friday 7/25/08
"Helen" or "Eva"
"Helen":
- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
"Eva":
- 800 meter run
- 30 Kettlebell swings (32 kg)
- 30 pullups
5 rounds for time
"Helen" Demo!
Thursday 7/24/08
"Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time
Work on your Double-Unders! As before, acceptable subs are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Box jumps
- Mountain climbers
- Up-downs
I promise you'll be happier and get a better WOD time when you can just do the DUs.
Wednesday 7/23/08
Breathing Squats
5 sets x 20 reps
This is a rest-pause technique in which the lifter does a rep, takes a breath,
and repeats 19 times. I'm not finding a good video on this, so I'm gonna have to make one.
We'll be doing this WOD for weight. Start with a weight that seems too easy and build from there.
Tuesday 7/22/08
"Cindy"
Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Tip for doing Cindy, or any other multi-movement WOD:
Move immediately from one exercise to the next with no rest. If you have to, rest in the middle of a set.
We tend to take longer rest periods if we take them between exercises.
Monday 7/21/08
Filthy Fifty
- 50 box jumps (24"/20")
- 50 jumping pullups
- 50 kettlebell swings (16 kg/12 kg)
- 50 walking lunges
- 50 knees-to-elbows
- 50 push press (45#/35#)
- 50 back extensions
- 50 wallballs (20#/16#)
- 50 burpees
- 50 double-unders
for time
Sunday 7/20/08
Rest Day
Saturday 7/19/08
CrossFit Stations #3
With a continuously running clock, spend 45 seconds at each station. The clock does not stop between
stations. On call of "rotate", each person moves immediately to the next station in the sequence.
- Thrusters (95#/65#)
- Pullups
- Slamball (20#/16#)
- Renegade Rows (25#/15#)
- Kettlebell swings (32 kg/24 kg)
- Box jumps (24"/20")
We will perform 4 rounds with 45 seconds rest between each round. One point is awarded per repetition,
with the total being the number of points scored through the entire WOD.
Friday 7/18/08
Randy:
- 75 pound Power snatch, 75 reps for time.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team
member was killed February 6, 2008 in the line of duty. Our
thoughts and prayers go out to Officer Simmons' wife and
two children.
Thursday 7/17/08
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Wednesday 7/16/18
Single-rep pullups
As Rx'd:
1-1-1-1-1-1-1-1-1-1 pullups for weight
Scaled:
1-1-1-1-1-1-1-1-1-1 pullups for minimal resistance
3-5 minute rest between sets
Tuesday 7/15/08
- 200 meter sandbag carry (75/50 lb)
- 20 kettlebell swings (24/16 kg)
- 200 meter sandbag carry
- 20 front squats (95/65 lbs)
- 200 meter sandbag carry
- 20 box jumps (24"/20")
- 200 meter sandbag carry
- 20 pushups
One time through for time
Monday 7/14
Olympic lifts 101: The Snatch
Saturday 7/12 AND Sunday 7/13
Regular sessions will not be held on Saturday 7/12, so I will be doing a make-up session at
6:30 am on Saturday and one at 10:30 am on Sunday. Call if you want to be a part of either one.
"Diane"
21-, 15-, and 9 reps of:
- Deadlifts (225/185)
- Handstand Pushups
For time
Friday 7/11/08
CrossFit Stations "Demo"
With a continuously running clock, spend one minute at each station. Workout is for three rounds with one minute rest between rounds.
The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.
- Wallball (men: 20 lbs/women: 12 lbs)
- Pullups
- Slamball (20 lbs/12 lbs)
- Situps
- Box jumps (20"/16")
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Thursday 7/10/08:
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Wednesday 7/9/08
Kettlebell snatches
Max total kettlebell snatches with a constant weight in 10 minutes.
Rest 3 minutes and repeat for a second set(adjust weight as appropriate).
Record weight and reps for both sets.
Tuesday 7/8/08
"Fran"
21-, 15-, and 9 reps each of:
- 95 lb thrusters
- pullups
for time
"Fran" Demo!
Monday 7/7/08
Sprints
After a thorough warmup of walking and joint ROM, we'll be working on the form of sprints followed by
a series of 10 - 15 sprints x 20, 30, or 40 meters (depending on level) at an interval of one run every 2 minutes.
If we get rained out (which will take more than a little sprinkling), we'll be subbing sled pulls inside.
Sunday 7/6/08
Rest Day
Saturday 7/5/08
"DEFY-ight Gone Bad"
The DEFY! take on CrossFit's "Fight Gone Bad"
With a continuously running clock, perform maximum reps in
60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)
No rest between stations; 60 seconds rest between rounds.
Each repetition completed with full range-of-motion counts as a point. Complete three rounds for total points
CrossFit.com has an extremely good explanation and demo Here.
Friday 7/4/08
Cleans 3-3-3-3-3
Demo of Annie from CFHQ cleaning heavy.
Check out the slo-mo a minute into the vid, and watch for hip position, elbow and hand position, and pulling UNDER the bar.
Happy 4th of July!
Thursday 7/3/08
"Helen" or "Jumpin' Helen"
- 400 meter run (Helen) OR 100 double-unders (Jumpin' Helen)
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
"Helen" Demo!
Wednesday 7/2/08
Movement-timed stations
Three stations completed for total points in five rounds:
- Plate Drags - 20 yards (25/10 lbs)*
- Sandbag Cleans (75/50 lbs)
- Up-downs**
Stations will be timed from the Plate Drags. Each rotation will be the time it takes for the
person on Plate Drags to go 10 yards across the floor and back.
If there are fewer than 3 people in a workout, the rotation that does not have anyone doing the
plate drag will be timed at 1 minute.
Scoring: 5 points for completion of each leg of the plate drag (so, 10 points for down-and-back),
1 point for each clean and each full up-down.
*Plate drags: With your toes hooked in a weight plate, come into a high plank position and use your
arms to drag the plate across the floor for the
specified distance. Rx'd is a 25# plate for men and a 10# plate for women. A 5# plate and a 0# plate
(also known as a frisbee) will be available for scaling.
** Up-downs: Just like it sounds. Stand up, lay down, stand up, lay down, ad nauseum.
Kind of like the Denis Leary "Chairmaster" but about 20" farther.
Tuesday 7/1/08
Kettlebell Swings/Turkish Get-ups
Complete as many reps as necessary at the weight of your choice to reach your assigned total weight in each exercise:
Women:
Swings - 1600 kg; TGU - 160 kg
Men < 200 lbs:
Swings - 2400 kg; TGU - 240 kg
Men 200+ lbs:
Swings 3200 kg; TGU - 320 kg
So, for example: Coach is in the 200+ class, so he needs to total up to 3200 kg in swings and 320 kg in Turkish Getups.
He can do this as 100 swings and 10 TGUs at 32 kg, or 134 swings at 24 kg and 20 TGUs at 16 kg, or 400 swings and 40 TGUs at 8 kg. His choice.
This workout will be done for time, so the heaviest weight that can be managed without extended rest will provide the best score!
Monday 6/30/08
"Cindy"
Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Good notes on form here.
Note that we're doing the full 20-minutes rather than the "mini-cindy" shown here.
Sunday 6/29/08
Rest Day
Saturday 6/28/08
"The Bear"
Hybrid complex
5 rounds of 7 "reps" of the sequence:
- Power clean
- Front squat
- Push press
- Back squat
- Push Press
Each "rep" is one time through the entire sequence;
each "round" consists of 7 reps.
There is no time component to this workout; rest as long as needed between rounds,
BUT there is no stopping the weight on the floor within a round even to regrip!
DEFY! will be doing this WOD for TOTAL weight; e.g. rounds of 35/45/55/65/75 lbs give a total of 275 lbs
Watch the Demo on crossfit.com
Friday 6/27/08
7 rounds for time of:
- 95 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps
Demo from CFHQ
Thursday 6/26/08
Back squats 5-5-5-5-5
Wednesday 6/25/08
"Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time
Demo from CFHQ
Note: regular rope skipping will NOT be allowed as a sub for double-unders (exceptions may be made for newbies).
Acceptable subs are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Box jumps
- Mountain climbers
- Up-downs
Pick one and stick with it through the workout.
Tuesday 6/24/08
"Quarter Gone Bad"
Unscaled:
- Five rounds for total reps of:
- 135 pound Thruster, 15 seconds
- Rest 45 Seconds
- 50 pound Weighted pull-up, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds
Scaled:
- Five rounds for total reps of:
- Thrusters at ~ 10 RM weight, 15 seconds
- Rest 45 Seconds
- Pullups with minimal assistance, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds
Monday 6/23/08
"Diane"
21-, 15-, and 9 reps of:
- Deadlifts (225/185)
- Handstand Pushups
For time
Sunday 6/22/08
Rest Day
Saturday 6/21/08
Wallball/Slamball 100s
4 rounds for time of:
- 25 Wallball shots (20/16 lbs)
- 25 Slamball shots (20/16 lbs)
Friday 6/20/08
- 200 meter run
- 8 burpees
- 10 sandbag cleans to shoulder (75/50 lbs)
- 12 pullups
3 rounds for time
Thursday 6/19/08
Pullups: your choice, for time
75 pullups (dead-hang, kipping, or assisted)
- Choose your grip, or switch between grips
or
75 partner pullups
- Partner up. Take turns with one person pulling and the other assisting for a total of 75 pullups for the team.
- Stretch bands may still be used.
Wednesday 6/18/08
"Push/Pull"
After a thorough warmup of progressively increasing weights, perform three rounds of:
- 3 bench press
- 3 deadlifts
for weight. There is no time component to this workout. Recommended rest time between sets is 3-5 minutes.
Tuesday 6/17/08
- 25 double-unders
- 30 squats
- 25 double-unders
- 20 kb swings (2 pd)
- 25 double-unders
- 10 burpees
for time
Monday 6/16/08
1-hand kettlebell swings:
10-ladder (up and down) for time
This ladder is performed as follows:
- 1 rep with each hand
- 2 reps with each hand
- 3, 4, 5, 6, 7, 8, 9, 10 with each hand, then back down: 9, 8, 7, etc.
the "10" set is only performed once with each hand, at the "top" of the ladder.
We'll be working on shadowboxing technique once you've had a chance to catch your breath after the swings.
Sunday 6/15/08:
Rest Day
Saturday 6/14/08
"Fran"
21-, 15-, and 9 reps each of:
- 95 lb thrusters
- pullups
for time
"Fran" Demo!
Friday 6/13/08
"DEFY-ight Gone Bad"
The DEFY! take on CrossFit's "Fight Gone Bad"
With a continuously running clock, perform maximum reps in
60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)
No rest between stations; 60 seconds rest between rounds.
Each repetition completed with full range-of-motion counts as a point. Complete three rounds for total points
CrossFit.com has an extremely good explanation and demo Here.
Thursday 6/12/08
"Linda"
a.k.a. "Three Bars of Death"
Unscaled:
- Deadlift 1-1/2 x bodyweight
- Bench press BW
- Clean 3/4 x BW
10/9/8/7/6/5/4/3/2/1 repetition rounds for time
Scaled:
- Scale any or all lifts to 10 RM
10/9/8/7/6/5/4/3/2/1 repetition rounds, or to 30 minute cutoff
(Round in progress at 30 minutes may be completed).
Wednesday 6/11/08
"Tabata Something Else"
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times)
is applied in turn to the Pullup, Pushup, Situp, and Squat. Each exercise is scored
by the number of reps in each of the eight intervals.
The score is the total of the scores from the four stations.
Demo with Rob Miller is Here.
Tuesday 6/10/08
Technique practice: Self-defense releases
Monday 6/9/08:
Three rounds for time of:
- 6 sandbag cleans (100 lbs/75 lbs)
- 12 side-to-side plyo pushups (4" height)
(instructed in class)
- 18 kettlebell swings (24 kg/16 kg)
Sunday 6/8/08:
Rest Day
Saturday 6/7/08:
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
After a thorough warmup, including sets with lighter
weights, the lifter gets three attempts at each lift.
The greatest weight successfully completed in each lift
is the score for the lift.
The score for the W.O.D. is the total of the scores for
the three lifts.
For "Black" groups, reduction of weight from one attempt
to the next in a lift is not permitted (i.e. if you fail
at 150 lbs, you are not permitted to try 135 lbs).
A good progression for the three attempts is:
#1 - Use a weight that can be successfully
lifted for three reps
#2 - Use a weight that has been successfully
lifted for a single rep recently
#3 - Try for a PR, if warranted
Friday 6/6/08
5 rounds for time of:
- run 200 meters
- 10 handstand pushups
- 10 pullups
- 20 box jumps (20"/16")
Thursday 6/5/08
Technique practice: Kicks and stances
Wednesday 6/4/08:
"Fightin' Helen"
3 rounds, for time, of:
- 100 heavy bag punches
- 21 kettlebell swings
- 12 pullups
Tuesday 6/3/08:
"Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time
Monday 6/2/08:
June is our self-defense "Functional Focus" month
For the next four weeks, DEFY! will incorporate boxing, martial arts, and self-defense techniques and conditioning drills
into our workouts!
New Warmup/Boxing Basics
Our new warmup will comprise:
- Rope skipping - 3 minutes (this will be broken into intervals depending on ability level)
- Joint warmup/balance/Agility drills (instructed in class)
- One round x 10 reps each pullups and pushups
The full warmup, once implemented, will take approximately 10 minutes.
Boxing basics will be individualized based on the experience level of each group, and will cover stance, hand positioning, and the basic punches.
Sunday 6/1/08:
Rest Day
Saturday 5/31/08:
CrossFit Stations Demo
With a continuously running clock, spend one minute at each station.
The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.
- Wallball (men: 20 lbs/women: 12 lbs)
- Pullups
- Slamball (20 lbs/12 lbs)
- Situps
- Box jumps (20"/16")
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Friday 5/30/08:
"Quarter Gone Bad"
Unscaled:
- Five rounds for total reps of:
- 135 pound Thruster, 15 seconds
- Rest 45 Seconds
- 50 pound Weighted pull-up, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds
Scaled:
- Five rounds for total reps of:
- Thrusters at ~ 10 RM weight, 15 seconds
- Rest 45 Seconds
- Pullups with minimal assistance, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds
Thursday 5/29/08
- Long-cycle kettlebell clean-and-jerk (unilateral)
Men: 24 kg / women: 16 kg
50 reps per arm for time.
Wednesday 5/28/08:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Tuesday 5/27/08:
"Mini Cindy"
Complete as many rounds in 10 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Mini-Cindy Demo.
Note that "Mini-Cindy" does NOT mean "easy"...we're gonna keep the intensity high for all 10 minutes!
Memorial Day - Monday 5/26/2008
CrossFit Heroes WOD Mashup
In memory of CrossFitters killed in the line of duty
In honor of:
Petty Officer 1st Class Jeff Taylor
killed in Afghanistan June 2005
Navy Lieutenant Michael McGreevy
killed in Afghanistan June 28 2005
Navy Lieutenant Michael Murphy
killed in Afghanistan June 28th, 2005
Army Sgt 1st Class Daniel Crabtree
killed in Al Kut, Iraq June 8th 2006
SSG Joshua Hager
killed February 22 2007 in Ar Ramadi, Iraq
S01 (SEAL) Jason Dale Lewis
killed in Southern Baghdad July 6, 2007
Navy Chief Petty Officer Mark Carter
killed in Iraq 11 December 2007
Army Staff Sergeant Joshua Whitaker
killed in Afghanistan May 15th, 2007
Chief Petty Officer Nate Hardy
killed February 4th, 2008 in Iraq
LAPD SWAT team member Randy Simmons
killed February 6, 2008
Senior Chief Petty Officer Thomas J. Valentine
died Feb. 13, 2008
15 Handstand Pushups
15 75 lb power snatches
400 m run
15 95 lb cleans
15 95 lb thrusters
15 Pullups
15 Pushups
15 Squats
15 32 kg kb swings
30 35 lb dumbbell snatches (15/side)
For time
Sunday 5/26/08:
Rest Day
Saturday 5/24/08:
7 rounds for time of:
- 95 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps
Friday 5/23/08:
Hang cleans 3-3-3-3-3
Thursday 5/22/08:
- 200 meter run
- 8 burpees
- 10 sandbag cleans to shoulder (75/50 lbs)
- 12 pullups
3 rounds for time
Wednesday 5/21/08:
"Barbell Hybrid Complex;
35 "reps" of the sequence:
- Bent-over row
- Clean
- Front squat
- Push press
- Overhead lunge (left)
- Overhead lunge (right)
Each "rep" is one time through the entire sequence;
complete 35 reps for time.
- 95 lbs for men/65 lbs for women
Tuesday
5/20/08:
"Diane";
Three rounds, 21-15-
and 9 reps, for time of:
- 225 lb deadlifts
- Handstand pushups
WOD demo
HSPU variations (both easier and harder).
Monday 5/19/08:
"Lynne"
5 rounds for max reps of:
- Bodyweight bench press (barbell weight equal to your body weight)
- Pullups
There is no time component to this workout.
Sunday 5/18/08:
Rest Day
Saturday 5/17/08:
"Tabata Something Else"
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times)
is applied in turn to the Pullup, Pushup, Situp, and Squat. Each exercise is scored
by the number of reps in each of the eight intervals.
The score is the total of the scores from the four stations.
Demo with Rob Miller is Here.
Note: DEFY! will close early on Friday 5/16 (the last session will begin at 5:30 pm) and Saturday 5/17 (last session starts at 9:00 am).
To accomodate as many people as possible, we will have larger than usual classes, and will have one or two sessions on Sunday if interest exists.
Please call Jonathan at 720-560-1586 if the online calendar won't let you schedule.
Friday 5/16/08
"Death by Pullup"
With a continuously running clock, perform one pullup the first minute, two the second, three the third, and so on
until you are unable to complete the prescribed number of repetitions.
- It is permitted to break up the reps during a minute
- Make note of any modifications (jumping, assistance bands, etc)
Note: DEFY! will close early on Thursday 5/15 and Friday 5/16 (the last session will begin at 5:30 pm) and Saturday 5/17 (last session starts at 9:00 am).
To accomodate as many people as possible, we will have larger than usual classes, and will have one or two sessions on Sunday if interest exists.
Please call Jonathan at 720-560-1586 if the online calendar won't let you schedule.
Thursday 5/15/08
"DEFY-ight Gone Bad"
The DEFY! take on CrossFit's "Fight Gone Bad"
With a continuously running clock, perform maximum reps in
60 seconds at each of 5 stations:
- Wallball (20 lbs/14 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/53 lbs)
- Double-unders (replaces the rowing in the original FGB)
No rest between stations; 60 seconds rest between rounds.
Each repetition completed with full range-of-motion counts as a point. Complete three rounds for total points
CrossFit.com has an extremely good explanation and demo Here.
Wednesday 5/14/08:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
After a thorough warmup, including sets with lighter
weights, the lifter gets three attempts at each lift.
The greatest weight successfully completed in each lift
is the score for the lift.
The score for the W.O.D. is the total of the scores for
the three lifts.
For "Black" groups, reduction of weight from one attempt
to the next in a lift is not permitted (i.e. if you fail
at 150 lbs, you are not permitted to try 135 lbs).
A common progression for the three attempts is:
Attempt #1 - Use a weight that can be successfully
lifted for three reps
Attempt #2 - Use a weight that has been successfully
lifted for a single rep recently
Attempt #3 - Try for a PR, if warranted
Tuesday 5/13/08:
"Fran"
21-, 15-, and 9 reps each of:
- 95 lb thrusters
- pullups
for time
"Fran" Demo!
Monday 5/12/08:
Deadlifts 3-3-3-3-3-3-3
Sunday 5/11/08:
Rest Day
Saturday 5/10/08:
Overhead squats 5-5-5-5-5
Lift demo
Safety notes
Friday
5/9/08:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Good notes on form here.
Note that we're doing the full 20-minutes rather than the "mini-cindy" shown here.
Thursday 5/8/08:
Turkish Getups
1-1-1-1-1
(1 per side per set)
Workout is for weight rather than time
Demo
Wednesday 5/7/08:
"Grace"
- Clean and Jerk 135 lbs
30 reps for time.
Tosh demos Grace
Tuesday 5/6/08:
"Helen" or "Jumpin' Helen"
- 400 meter run (Helen) OR 100 double-unders (Jumpin' Helen)
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
"Helen" Demo!
Monday 5/5/08:
30 muscleups for time
For a great example, watch the Demo!
- Substitution: 4 EACH pullups and dips per muscleup
Yes, that means 120 pullups and 120 dips.
Sunday 5/4/08:
Rest Day
Saturday 5/3/08:
CrossFit Stations Demo
With a continuously running clock, spend one minute at each station.
The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.
- Wallball (20 lbs men/12 lbs women)
- Slamball (20 lbs men/12 lbs women)
- Pullups
- Situps
- Box jumps
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Friday 5/2/08:
"The Bear"
Hybrid complex
5 rounds of 7 "reps" of the sequence:
- Power clean
- Front squat
- Push press
- Back squat
- Push Press
Each "rep" is one time through the entire sequence;
each "round" consists of 7 reps.
There is no time component to this workout; rest as long as needed between rounds,
BUT there is no stopping the weight on the floor within a round even to regrip!
DEFY! will be doing this WOD for TOTAL weight; e.g. rounds of 35/45/55/65/75 lbs give a total of 275 lbs
Watch the Demo on crossfit.com
Thursday 5/1/08:
7 rounds for time of:
- 95 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps
Wednesday 4/30/08:
Back squats 1-1-1-1-1-1-1
There is no time component for this workout
Tuesday 4/29/08:
Pullups: your choice, for time
75 pullups (dead-hang, kipping, or assisted)
- Choose your grip, or switch between grips
or
75 partner pullups
- Partner up. Take turns with one person pulling and the other assisting for a total of 75 pullups for the team.
- Stretch bands may still be used.
Monday 4/28/08:
CrossFit Stations #1
Sunday 4/27/08:
Rest Day
Saturday 4/26/08:
3 rounds for time of:
- 10-yard Prone plate drags (25 lbs for men, 10 lbs for
women)
- 21 Sumo Deadlift High Pulls (95 lbs for men/65 lbs for
women)
Friday 4/25/08:
4 rounds x 25 shots of:
- Wallball
- Slamball
Men: 20 lbs/women: 12 lbs
Wallball shots at 10 feet for men (11 feet for over 6'
tall), 8 feet for women (9 feet for over 5'6")
Thursday
4/24/08:
"Diane";
Three rounds, 21-15-
and 9 reps, for time of:
- 225 lb deadlifts
- Handstand pushups
Wednesday
4/23/08:
Bench press 5-5-5-5-5 reps
for maximum weight
Tuesday
4/22/08:
Squat cleans 3-3-3-3-3 reps
for maximum weight
Monday
4/21/08:
- 25 double-unders
- 30 squats
- 25 double-unders
- 20 kb swings (2 pd)
- 25 double-unders
- 10 burpees
for time
Sunday
4/13/08:
Rest Day
Saturday
4/19/08:
Thanks to Joe for this workout
3 rounds of 15 reps of:
- Kettlebell front squats (24 kg for men, 16 kg for
women)
- Pullups
- Dips
for time
Friday
4/18/08:
3 rounds of:
- 6 Turkish Getup/2-snatch combo - 16 kg (watch this at 2:00 in for an example)
- 12 L-pullups
- 18 Barbell thrusters - 95 lbs
- 24 Slamball - 5 kg
for time
Thursday
4/17/08:
"Lynne"
5 rounds for max reps of:
- Bodyweight benchpress (i.e. barbell loaded to your
bodyweight)
- Pullups BR>
There is no time component to this workout
Wednesday
4/16/08:
7 rounds of 10 reps each of:
- Sumo deadlift high pulls
- Ring dips
for time
Tuesday
4/15/08:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Monday
4/14/08:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
After a thorough warmup, including sets with lighter
weights, the lifter gets three attempts at each lift.
The greatest weight successfully completed in each lift
is the score for the lift.
The score for the W.O.D. is the total of the scores for
the three lifts.
For "Black" groups, reduction of weight from one attempt
to the next in a lift is not permitted (i.e. if you fail
at 150 lbs, you are not permitted to try 135 lbs).
A common progression for the three attempts is:
Attempt #1 - Use a weight that can be successfully
lifted for three reps
Attempt #2 - Use a weight that has been successfully
lifted for a single rep recently
Attempt #3 - Try for a PR, if warranted
Sunday
4/13/08:
Rest Day
Saturday
4/12/08:
Giggle if you must
Randy:
- 75 pound Power snatch, 75 reps for time.
Ok, stop giggling now.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team
member was killed February 6 in the line of duty. Our
thoughts and prayers go out to Officer Simmons' wife and
two children. |
