transform CrossFit

transform CrossFit makes the front page!

CHECK OUT THE COVER STORY IN THE

DECEMBER 7TH EDITION OF US1

Friday 2.24.12

Congratulations to Moot Davis (our celebrity athlete!) who just released his third CD called Man About Town

 

WOD

5 rounds for time of:

5 Chest -to-Bar Pull ups

10 Wallballs, 20#/14#

15 Kettlebell Swings, 55#/35#

10 Tuck Jumps

Thursday 2.23.12

 

WOD

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:

BURPEES

 

Wednesday 2.22.12

CrossFit Games

Open Starts Tomorrow

Click Here for More Information

 

WOD

500 Meter Row

20 Toes to Bar

30 Hands Release Push Ups

40 Overhead Fwd. Lunges (35/25)

50 Wall Balls (20/14)

60 Sit Ups

Monday 2.20.12

WOD- CrossFit Total

Total weight of one rep max on three lifts:

1. Back Squat

2. Shoulder Press

3. Deadlift

Great article on rules: CrossFit Total

Friday 2.17.12

WOD

6 Rounds

50 Single Unders

10 Pull Ups

10 Push Press 95/65

10 Back Squats

 

 

Thursday 2.16.12

WOD

25 Kettle Bell Swings 55/35

Then...

12-10-8-6-4

Hang Power Cleans 135/85

20-20-20-20-20

Sit Ups

End with 25 Kettle Bell Swings

Wednesday 2.15.12

 

WOD

Max Reps- 4 Stations 1 minute of work followed by 15 seconds rest. 3 Rounds

Rowing for Calories

Shoot Thrus

Box Jumps 20"

Squats

Tuesday 2.14.12

 

WOD

AMRAP in 14 Minutes

58 Wall Balls

Then in the time that remains:

9 Sots Press 30/15

9 Hands Release Push Ups

9 Back Extensions

Score is total number of reps after wallballs.

Monday 2.13.12

 

WOD

4 Rounds

12- Cleans 135/95

10- Dead Hang Pull Ups

1:00 Plank

3 Burpees at the end for every time plank is compromised.

Friday 2.10.12

 

WOD

 

50, 40, 30, 20, 10

Overhead Reverse Lunges

3, 6, 9, 12, 15 

Toes to Bar

Thursday 2.9.12

 

WOD

AMRAP (as many rounds as possible) of...

10 Front Squats 135/90

15 Kettle Bell Swings 55/35

5 Burpees

 

Wednesday 2.8.12

WOD

30 Box Jumps 20" Box

21 Deadlifts 175/125

30 Sit Ups

30 Box Jumps

15 Deadlifts

30 Sit Ups

30 Box Jumps

9 Deadlifts

30 Sit Ups

 

 

Tuesday 2.7.12

 

WOD

4 rounds for time of:

150 Single Unders

21 Med Ball Cleans, 20#/14#

12 Push Press, 105#/75#

Saturday 2.4.12

WOD

3-Person Team

1) 250 meter run (time keeper)

2) Plank**

3) Thruster, 95#/65# (count reps)

4 rounds

**3 Burpee penalty for each time you break the plank position.

Friday 2.3.12

Post-WOD :)

WOD

AMRAP in 10 minutes of:

3 Burpees

7 Sumo Deadlift High Pulls, 75#/55#

10 Sit ups

 

Thursday 2.2.12

 

Disgusting.  Where does YOUR beef come from?

 

WOD

3 rounds for time of:

30 Wallballs, 20#/14#

15 Hang Power Snatch, 95#/65#

12 Pull ups

 

Wednesday 2.1.12

WOD

4 stations

45 seconds each station.  15 seconds to rotate.  Max reps / calories (rower).

1) Rowing

2) Toes to Rings

3) Box Jumps, 20" box

4) Dips

3 rounds

Score = total reps + calories.

Tuesday 1.31.12

To all those who say that you can't stay Paleo on-the-go.....Eating Paleo takes planning & preparation! (CrossFit)

WOD

30 seconds on, 30 seconds off of:

Kettlebell Swings, 55#/35#

5 rounds

30 seconds on, 30 seconds off of:

Burpees

5 rounds

AMRAP in 5 minutes of:

10 Sit ups

15 Squats

Score = Total KB Swings, Total Burpees & Total Rounds/Reps (amrap).

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#