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Wednesday, 2010-03-31
WOD - Heavy front Squats & L-Pull-ups
7 rounds for time of:
185/130# Front Squats x 3 reps
L-sit pull-ups x 7 reps
Weights and
movements scaled as necessary
4:49 am cdt
Tuesday, 2010-03-30
Tammy,Amy&Chris get after it this morning.
WOD
- Double unders, Box jumps, & Kettlebell swings
5 rounds for time of:
40 Double
Unders
30 Box Jumps (24"/20")
20 Kettlebell swings (1.5 pood/1.0 pood)
Scaled reps/heights/weights
as necessary!
7:44 am cdt
Monday, 2010-03-29WOD - Heavy Thrusters 3-3-3-3-3
1. 2.
3.
1. Scott works on Overhead Squat. 2. Tara &Chris during Running Fran. 3. Jake is figuring
out the Double Under.
5:10 am cdt
Saturday, 2010-03-27
WOD - Running 'Fran'
21-15-9 reps and 600-400-200 m running rounds of:
Thrusters (95/65# or scaled as necessary)
Pull-ups (kipping)
Let's Rock and Roll!
6:10 am cdt
Friday, 2010-03-26
WOD - row and snatch
1 k row x 3 for time
Snatch 1-1-1-1-1-1-1
(snatch skills development - 5-5-5)
7:34 am cdt
Thursday, 2010-03-25
WOD - for time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Chest
to bar pullups
30" Box jumps
GHD sit ups
Height and GHD movements scaled as necessary
1.  2. 
3.  4. 
5. 6.
Here are some of the break down photos of our Power Cleans and notice where we are allowing the
elbows to bend and where the bar is in relation to the body. Elbows are bending before the 'jump' and the bar
is too far away from our body. Things to work on. Now you know why I keep yelling at you to "keep the bar
closer" and "arms straight until the 3rd pull.' Amy in photo #6 has almost got it - just a little
more patience.
Wednesday, 2010-03-24
WOD - Deadlifts and double unders
3 rounds for
time of:
10 Deadlifts (275 m/185# w)
50
Double Unders
weights and reps scaled as necessary
3:54 pm cdt
Tuesday, 2010-03-23
WOD - for time:
Row 1000 m
Dumbell Snatch - 50 reps (40/30#)
Row 750 m
Dumbell snatch - 35 reps
Row 500
m
Dumbell Snatch - 20 reps
These are one-arm squat snatches, alternating arms
**Distance,
weight and reps scaled as necesssary**
4:55 am cdt
Monday, 2010-03-22
WOD - Death by pull-ups and handstand push-ups:
With a continuously running clock,
do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three
pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the
required number of reps for either exercise, continue only with the other as long as you are able.
Photos from last week coming .
5:00 am cdt
Saturday, 2010-03-20
WOD - 'Nona' -for time:
Row 500 meters then
30-20-10 rep rounds of
Hang power cleans (95/65#)
Pull ups
KB swings (1.5p/1p)
Burpees
Friday, 2010-03-19
WOD
- Deadlift 1-1-1-1-1-1-1
6:20 am cdt
Thursday, 2010-03-18
WOD - 'Murph'
for time:
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
(distance
and reps scaled as necessary)
Wednesday, 2010-03-17
WOD
- 'Grace'
for time:
30 reps of Power Cleans
& Push Jerk (135#/95#)
(weight and reps scaled as necessary)
Tuesday, 2010-03-16
WOD - AMRAP in 20 minutes of:
15 reps Back Extension
15
reps Knees to Elbows
15 resp Overhead Squat (95/65#)
(weights scaled as necessary)
Monday, 2010-03-15
WOD - AMRAP in 20 minutes of:
Run 400m or Row 500 m
40 Wall Ball throws (20/14#)
(weight, reps, and distance scaled as necessary)
Saturday, 2010-03-13
WOD - Run 800 m
21-15-9-3 rep rounds
of:
Kettlebell swings (1.5 pood/1.0 pood)
Wall Ball throws (20#/14 - 10ft. 8ft.)
Run 800 m
(weight and distance scaled as necessary)
4:55 am cdt
Friday, 2010-03-12Spend 3 minutes on each exercise
completing as many reps as possible.
Situps
Med Ball Full Squat Cleans (20, 14)
Deadhang
Pullups
Box Jumps (24", 20")
Dumbbell Power Snatches (35, 20)
Row (calories)
(thanks to Atlas CrossFit, Chicago)
 
Evan masters the pistol before adding weight, especially overhead.
Sam does well with first
deadlift workout.
4:57 am cst
Thursday, 2010-03-11
WOD - 10 rounds for time of:
Deadlift (135#/95#) x 15
Push ups x 15
Wednesday, 2010-03-10
WOD
- 3 rounds of:
Row 250 meters, rest 1:1
Row 500 meters, rest 1:1
Row 750 meters, rest 1:1
(work:rest 1:1 = work 1 minute, rest 1 minute. Aim to keep times for each distance withing 2-3 seconds)
4:51 am cst
Tuesday, 2010-03-09
WOD - Muscle up & back squat
ladder
5 muscle ups
95# back squat, 15 reps (65# women)
10 muscle ups
95# back squat, 30 reps (65#)
15 muscle ups
95# back squat, 45 reps (65#)
10 muscle ups
95# back squat, 30 reps (65#)
5 muscle
ups
95# back squat, 15 reps (65#)
4:53 am cst
Monday, 2010-03-08
WOD
- "Helen"
3 rounds for time of:
run 400 meters
21 Kettlebell swings (1.5 pood-m/1.0 pood-w)
12 pull ups
(kipping)
4:51 am cst
Sunday, 2010-03-07
Here are a few photos from
the week at CrossFit Appleton. Also check out additonal photos and videos being posted on Facebook.
 
Amy improves her power snatch - 2nd pull & catch.
 
Brian shows everyone how to do power snatches well. Joe improves his timing on the 2nd pull.
 
Bob and Brian see where they begin to lose power in power snatch.
 
Brian makes improvements @ the 'catch.' Ann sees the flaw in her Double Unders
(arms pull too far back).
 
Scott sees the flaws in his Double Unders (hands too far forward). And welcome back Jason
& Melissa for the weekend. Good Luck in Milwaukee - CrossFit Lake Country will take good care of you!!
7:41 am cst
Saturday, 2010-03-06
WOD - 'War Frank'
3 rounds for time of: 25 Muscle Ups
100
Squats
35
GHD sit ups
(scaled w/ movements and reps)
6:17 am cst
Friday, 2010-03-05
WOD - Press 3-3-3-3-3-3-3
(gradually increasing wgt. each round)
then: Double Under ladder 5-10-15-20-25-20-15-10-5
6:14 am cst
Thursday, 2010-03-04
WOD - 8 x 400 meter runs
followed by 90 second rests each round. Last effort to be as fast as or faster than previous efforts otherwise = foul.
Foul = 2 minutes of max rep push-ups.
Joe, Brian & Bob visit from CrossFit Fairfax, Fairfax, VA. Great to have you visit again!
4:41 pm cst
Wednesday, 2010-03-03
WOD - Cleans on the minute
(gradually increasing weight each minute)
60%1RM
x 5
65%1RM x 5
70%1RM x 5
then:
73%1RM x 1 (rest 2-3 minutes)
76%1RM x 1
" "
79%1RM x 1 " "
82%1RM x 1 " "
(from
CrossFit Endurance - Anaerobic Inc.)
Tuesday, 2010-03-01
WOD - for time:
Row
1000 m --- run 800 m --- 100 double unders
Row 500 m --- run 400 m --- 50 double unders
Row 250 m --- run
200 m --- 25 double unders
(from CrossFit One World)
9:17 pm cst
Monday, 2010-03-01WOD - For time:
For time:
25
Squats
25 Pushups
25 Pull ups
25 Sit ups
50 Squats
50 Push ups
50 Pullups
50 sit ups
75 Squats
75 Push ups
75 Pull ups
75 Situps
(reps scaled down as necessary)
4:45 am cst
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