Friday, January 29, 2010

Wrong Again

Ok........not correct yet. I need help Doug. When are you going to show me how to stop messing up your posts?


Hey....hope this is making it to your blog Doug. Great Cross Fit theme this morning for Caleb. Got great pics to share with OTG site. Hope i can figure that out next.

Smokin' Aces

400M Row
25 Back Extensions
25 Push Ups

Lift:(from Crossfit OTG)
Heavy Deadlift
No 'touch and goes'. Reset hands and back for each lift.

Max Pull Ups (Record Your Effort)
Once you come off the bar - you're finished. You may attempt more than once.

Core Cash Out:
75 AbMat Sit Ups

Thursday, January 28, 2010

Lose your Breakfast

Warm Up:
25 Double Unders
10 Jump Squats
25 OHS
10 Push Ups

"Gag-inator" (from Crossfit OTG)

30 T2B
5 Rds
5 Push Press 115/75lbs
15 Jumping Squats
30 T2B

Tuesday, January 26, 2010

Stop Looking at me Swan!!!

Warm Up:
20 Box Steps
20 Squat Jumps
20 Pull Ups
20 PVC Overhead Squat

Heavy Squat Clean
3 Light Weight then...1-1-1-1-1

The Squat Clean from Patrick Cummings on Vimeo.

"Box Jumps/Pull Ups" (Tuesday from Crossfit OTG)
5 Rds
45 sec work/15 sec rest
Box Jumps
Pull Ups

Man Overboard

No Coaches Today, but you'll do great!

25 Double unders
25 Box Jumps
25 Lunges

Rounds in 20 minutes:
5 pullups
10 pushups
15 squats

Sunday, January 24, 2010

Varsity Blues

PVC dislocates
2 Rounds of
20 Push Ups
20 Wall Balls

Heavy Bench Press (find max on last set)

WOD: "14"
14 minutes/ AMRAP
14 K2E (or scale with abmat situps)
14 Wall Balls

Knee to Elbows - Great Video

Thursday, January 21, 2010

Where has Crossfit Been All My Life?

500 M Row
30 PVC Front Squats
20 Broad Jumps
10 Pull Ups

Goblet Squat
Chest high- Weight on Heels- DB or KB held like a 
chalice right below your chin

WOD: "Fran-k"
5 Rounds of 
10 Thrusters (95/65)
10 Pull Ups

As many reps as possible in 5 mins of (pick one)
sit ups, double unders,  box jumps,  air squats,
KTE, OR back extensions

Nutrition Tips for the Week:

To Infinity... and Beyond!

Warm Up:
2 Rounds of
10 Pull Ups
15 Squats
20 Double Unders

Goblet Squat w/dumbbell or KB
Heels down-Chest High-Hands gripping weight like a chalice
Demonstration -

WOD: "Playground WOD"
As many reps as possible while partner runs 400, then switch

Goblet Squats
Push Press
Push Ups
Back Extensions
Sit Ups

ex. If partner does 43 and you do 51, your score for that exercise is 94.
Record each exercise

Push Press Demo -

Wednesday, January 20, 2010

Your Gun is Digging Into My Hip

PVC dislocates
1-5-1 Ladder
Overhead Squats
Good Mornings
Push Ups

Handstand Push Ups
7 minutes
Unbroken Ladder Up
Demonstration -

WOD: "Liz" (modified from Crossfit OTG)
For time:
2 Rds
15 Overhead Squats 115/75lbs (35/15/and PVC available)
30 Push Ups
15 Clean and Press 115/75lbs (35/15/PVC)
30 Wall Balls 20/12 lbs

Tuesday, January 19, 2010

I Like Your Style!

3 Rounds of
10 Forward Lunge (5 each)
15 Push Ups
20 Sit Ups

Handstand Push Ups
7 minutes
Unbroken Ladder Up
Demonstration -

WOD: (taken from Crossfit OTG)
"Tabata Mash"
8 Rounds - 20sec on/10sec off

Jump and Switch Lunges
Sit Ups

Count total reps for each exercise

Jump and Switch Lunges -

Friday, January 15, 2010

This workout looks killer! My double under record is 4....this might take awhile.

It's A Hard Knock Life

Warmup: "Nancy's Little Sister"
3 Rounds of
400M Run
15 OHS (45/15/PVC)

Skill: Snatch Progression
Work up to max weight after learning the motion

WOD: "Annie" Benchmark WOD for Time
Double Unders
AbMat Sit Ups

Double Unders can be broken sets.
Substitute 5X regular jump rope for double unders.

Thursday, January 14, 2010


3 Rounds of 15
Box Jumps
Push Ups

Glute Ham Sit Ups
Practice with partner support
Finish with 50 AbMat situps

WOD: "Up and Down" (scaled from CrossFit Off the Grid)
10.....1 Push Press
1......10 Pull Ups
so... the first set is 10 Press with 1 Pullup, then 9-2, then 8-3, and so on.

Wednesday, January 13, 2010

XOXOXO - Hugs and Kisses Love, Crossfit

Tic Tac Crossfit

Partner Tabata Warmup
Squat Jump High Fives (2)
Teamwork OHS (2)

Tic Tac Toe Workout
Squares consisting of
25 Pullups
25 Wall Ball
25 Box Jumps
25 KB Swings
50 Back Extensions
50 Situps
50 Pushups
50 Squats
7 The Bear

Tuesday, January 12, 2010

Behind Enemy Lines

Run 400
Tabata Squats (8 reps = 4:00)
Tabata Situps (8 reps = 4:00)

Row 500M for time (record time in journal)
Dip Practice while waiting for machine

WOD: "60"
6 Rounds of
10 Burpees
10 Ring Dips

Monday, January 11, 2010

Cruisin for a Bruisin

10 Minute Card Game Warmup
Hearts- Sit ups
Diamonds- Squats
Spades- Pull ups
Clubs- Wall Ball Shots

500M Row for time (record any PR)

The WOD: (from Crossfit OTG)
"Mini-Cindy on Roids"
10 min/AMRAP
5 Pull Ups C2B
10 Slapping Push Ups
15 Jumping Squats
(Scale as needed)

Friday, January 8, 2010

More like One in a Million

Row 750M
2 Rounds of 30 Situps, 20 Back Extensions, 10 Dips

1-1-1-1-1 Find your Max Deadlift (Record any PRs)

WOD: "Toad"
5 Rounds
5 Deadlift 245/145lbs
10 Ring Push-Ups (scale to floor or wall pushups)
15 Situps

Deadlift demo: