transform CrossFit

transform CrossFit makes the front page!

CHECK OUT THE COVER STORY IN THE

DECEMBER 7TH EDITION OF US1

Monday 1.30.12

WOD

4-6-8-10-8-6-4

Deadlifts, 115#/85#

Thrusters, 115#/85#

Chest-to-Bar Pull ups

 

Saturday 1.28.12

WOD

18-16-14-12-10-8-6-4-2 

Wallball, 20#/14#

2-4-6-8-10-12-14-16-18

Goblet Squats, 55#/35#

Friday 1.27.12

WOD

As a 3-person team, complete:

150 Med Ball Cleans, 20#/15#

210 Sit ups

2000 meter row

 

Thursday 1.26.12

WOD

5 min / 4 min / 3 min / 2 min / 1 min

AMRAP of

4 Deadlifts

4 Hang Power Cleans

4 Push Press

4 Reverse Lunges

Rx = 95#/65# (Same weight for all 4 movements)

1 minute rest between each AMRAP

WOD courtesy of Guerilla Fitness - Morristown

Wednesday 1.25.12

WOD

4 rounds for time of:

10 Overhead Squats, 95#/65

20 Pull ups

30 Kettlebell Swings, 55#/35#

Tuesday 1.24.12

WOD

21-15-9 reps of:

Hang Power Cleans, 135#/95#

Lateral Burpees

Monday 1.23.12

Everything's better with bacon... (Even Deadlifts!)

 

WOD

AMRAP in 10 minutes of:

10 Wallballs, 20#/14#

10 Toes to Bar 

 

Saturday 1.21.12

WOD

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

 

Friday 1.20.12

WOD

5 rounds for time of:

12 Thrusters, 95#/65#

12 Pull ups

 

Thursday 1.19.12

 

Kelly completes a successful Morphin99 by taking DT to task!

WOD

10 Rounds for Time

10 Deadlifts 135/95

10 Hands Release Push Ups

 

Wednesday 1.18.12

WOD

AMRAP in 10 Minutes

3 Shoulder Press 95/65#

9 Front Squats 95/65

12 Box Jumps

 

 

 

Tuesday 1.17.12

 

WOD

Partner WOD

1) 60 feet Overhead Walking Lunges, 35#/25# (timekeeper)

2) Kettlebell Swings (Max Reps), 55#/35#

5 rounds

Then both partners do 50 Sit ups together.

 

Monday 1.16.12

Kelly Completes her

Morphin99 This Week!

Check out her blog for ongoing developments: http://transmorphin.typepad.com/kellys_morphin99/

WOD

2 Clean and Jerks 135/95

20 Air Squats

4 Clean and Jerks

20 Wallballs 20/14

6 Clean and Jerks

20 Toes to Bar

8 Clean and Jerks

20 Pullups

10 Clean and Jerks

20 Burpees

 

Saturday 1.14.12

 

WOD

Partner WOD

Partner 1 does 5 reps of:

1 Squat Snatch, 95#/65#

1 Overhead Squat, 95#/65#

Partner 2 does:

Box Jumps, Max reps

Switch places and repeat for 5 rounds.

 

 

Friday 1.13.12

'At a girl!

 

WOD

10 rounds for time of:

10 Med Ball Cleans, 20#/14#

5 Dead Hang Pull ups

15 minute cap.

 

Thursday 1.12.12

 This is Jon Bombardieri. Jon just started his own Morphin99 and is doing great! You can check out his blog at: http://transmorphin.typepad.com/jons_blog/

WOD

1. Deadlift Strength Workout

Warmup w/ 15 reps of 80% three rep max.

Then 3-3-3 rep max

2. Tabata- 6 Rounds at 20:10 intervals

A. Jump Rope

B. Sit Ups

C. Burpees

Wednesday 1.11.12

 
Lisa Saul just began her own Morphin99. Check out her blog:

Lisa's Morphin99 Blog

 

WOD

Variation of a Theme (Fight Gone Bad)

5 Stations, 1 minute at each, one minute of rest after fifth station, 3 times through

1. Wall Balls 20/14

2. Kettle Bell Swings 55/35

3. Box Jumps

4. Push Press 75/55

5. Rowing for Calories

 

 

Tuesday 1.10.12

 

Video demo of "Bear Complex" by CrossFit One World

 

WOD

"Bear Complex"

7 rounds of the following sequence:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

5 rounds.  Increase the weight for each round.

Rest as needed between rounds.

Monday 1.9.12

Download 30+ DAY PALEO EXPERIMENT details

 

Day 1 Benchmark WOD

It's a surprise!  :)

Friday 1.6.12

WOD

15 Toes to Bar...then...

15-12-9

Sumo Deadlift High Pulls, 75#/55#

30-24-18

Wallballs, 20#/14#

Then 15 Toes to Bar

 

Rest 2-4 minutes...

3 x 60 second Wall Sits

15 seconds rest between sets

Your quads should be parallel to the floor (knees bent at 90 degrees) the entire time.  For every time you come above 90 degrees = 3 Burpees.