Saturday, 2010-02-27
WOD - 5 rounds for time of:
15 KTE at bar ('roll' up)
15
KTE incline ('roll' up)
15 push ups (CTF every rep)
Row 500m/Run 400m
20 Double Unders
 
Saturday groups getting it all done. Sub for DU was BJ for height (motivation to
nail those DU).
6:46 pm cst
Friday, 2010-02-26 WOD - Five rounds
for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
4:44 am cst
Thursday, 2010-02-25
WOD - 'Garrett'
(scaled!)
3 rounds for time
of:
75 squats
15 Ring push ups
25 L-pull ups
15 Handstand pushups
(as rx'd requires 25 Ring handstand pushups and we just aren't there yet)
4:29 pm cst
Wednesday, 2010-02-24
WOD - CrossFit Total
1 Rep max for each (w/ impeccable form):
Back
Squat
Press
DeadLift
(scale with 5 RM x 3 sets)
7:48 am cst
Tuesday, 2010-02-23
WOD - 5 rounds of:
Row 1000 meters (for time)
15 ring dips (focus on depth and form)
25 Incline knees
to elbows (focus on ROM)
Rest 2 minutes between
rounds
4:51 am cst
Monday, 2010-02-22
WOD - 5 rounds for maximum reps
of:
Thrusters (2/3 body weight or
scaled as needed)
Pull-ups
Good
Luck Jason on your new job and relocation to Milwaukee! We'll miss you and Melissa and hope we'll see
you on the occasional Saturday. Ryan and the CrossFit Milwaukee gang are looking forward to seeing you at their box.
Congrats to Mark and all the other CrossFit athletes around the Midwest for stepping up to the challenge this
weekend in the Midwest CrossFit Challenge. Mark did great (!) and set quite a few Personal Records. As expected there were some phenominal athletes
there that were incredible to watch. Pictures to be posted later.
4:59 am cst
Saturday, 2010-02-20
"Helen"
3 rounds for time of:
run 400 m
21 Kettlebell swings (m-1.5 pood~52#/w-1 pood~35#)
12 pull ups
Good luck Mark @ Madtown CrossFit Midwest Challenge today& tomorrow!!!
8:57 am cst
Friday, 2010-02-19
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench
press: body weight
Clean: 3/4 body weight
Set up three bars and storm through
for time.
4:59 am cst
Thursday, 2010-02-18
"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.
Tabata score is the least number of reps performed
in any of the eight intervals. Unit for the row is "calories".
Good Luck
to Mark this weekend in the Midwest CrossFit Challenge! Saturday and Sunday @ CrossFit Madtown, Middleton, WI.
4:57 am cst
Wednesday, 2010-02-17
WOD - 7 rounds
for time:
5 Deadlifts @ 255/170/scaled as necessary
30’ bear crawl
7 chest to bar pull-ups
30’ bear crawl
(thanks Ryan @ CrossFit Milwaukee)
Tuesday, 2010-02-16
WOD - For time:
155
pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push
press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300
feet Walking lunge with 45lb plate held overhead
Repetititions, weights and movements scaled as necessary
4:45 am cst
Monday, 2010-02-15
WOD - As many rounds as possible in 8
minutes of:
4 Handstand Push ups
8
kettlebell swings (m-2pood/w-1.5pood/scaled as
necessary)
12 GHD sit ups (substitution - AbMat situps)
 
Welcome to CF Dawn - 1st pull up (you should have seen her smile!) Sandy takes a
pause from Ring push ups to support Dawn. Jason & Dawn work on DU portion of 'Annie.'
7:00 am cst
Satuurday, February 13, 2010
WOD - 5 rounds for score of:
2 minutes Double Unders
1 minute of Burpees
1 minute rest
6:39 am cst
Friday, February12, 2010
Calling
all CrossFitters who want to enjoy a fun filled weekend of working out and competing against other CrossFitters in the
mid west at CrossFit MadTown...
There is still time!!
To register for the Upper Midwest CrossFit Challenge @ CrossFit Madtown next weekend (2/20 & 2/21)!! Only $50 per
person for 2 days of CrossFit challenges. Here is the registration link: https://tms.ezfacility.com/APP/OnlineRegistrations/Register.aspx?CompanyID=786&GroupID=28539
WOD - 5 rounds for time of:
Row 500 meters
Power Cleans x 12 (135/95/scaled as needed)
Thrusters x 12 (95/65/scaled as needed)
Rounds scaled to 3 - 4x as necessary
 
Kathy gets nicely low w/good form on the back squat - next steps to bring bar in
line with mid-foot. Al works on the L-pullup - nice job!
7:27 am cst
Thursday, 2010-02-11
WOD - For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
(scale reps and weight as necessary!)
7:50 pm cst
WOD - Back Squats 2-2-2-2-2-2-2-2-2-2 (rest 1 minute between
sets.
4:52 am cst
4:41 am cst
4:45 am cst
WOD - As many reps as possible for each exercise:
10 minutes of handstand push ups
5 minutes of squats
2 minutes of pull-ups
1 minute of push-ups
Elite CrossFitters = Josh Everett - 357, Josh Greene - 359 (w/20# weighted vest) ...
WOW!
  'Kelly' - yesterday's WOD, Here are Sarah, Tammy & Amy. Way to step up
to the 20" box jump Shelly (with room to spare too)!!!
7:51 am cst
WOD - 'Kelly'
5 rounds for time of:
run 400 m
30 box jumps (24"/20")
30 wall ball throws (20/14#, 10' target)
Wednesday,
February 3, 2010
WOD - 3 sets of 5 reps weighted pull-ups then,
6
x 500 m row with 2 minute rest
4:57 am cst
WOD - 5 rounds for time of:
Heavy Thrusters x 5
Muscle Ups x 5
Run 400m/Row 500m
 
Teresa, Jason, Sue & Kathy during overhead walking lunges, KBS, & KTE workout.
Monday, February 1, 2010
WOD - 7 rounds for time of:
Power Snatch 7 reps
Snatch Balance 7 reps
Overhead Squats 7 reps
M-95# W-65#  The 10 am group on Saturday driving through Tabata This. Great job gang!!
4:50 am cst
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(photo courtesey of 
2.
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