WOD

10.16.10

buddy workout for max points
max rounds in 8 minutes:
-10 burpees
-10 kb split jerks, 5L/5R – 35/15lb
rest 1 minute
for time:
200m sandbag relay, 60/30lb
rest 1 minute
max rounds in 8 minutes
-10 ohs, 5L/5R – 35/15lb
-10 inverted burpee

*1 point awarded to for each round completed. winning relay team gets 5 bonus points added to score.

-post results to comments

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Brittany and Alex working on Back Pulls

10.15.10

“Helen”
3 rounds for time:
400m run
21 kb swings, 55/35lb
12 pullups

-post results to comments

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building athletes.

10.14.10

REST DAY: MOBILITY / SKILLWORK / MAKE-UPs

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today’s mobilityWOD:

10.13.10

PHASE01
floor press
beginner: 3-3-3-2-2-1
intermediate: 2-2-2-1-1-1
advanced: 1-1-1-1-1-1

PHASE02
for time:
accumulate :90 in a handstand, wall
800m run
50 pushups, hand-release

-post results to comments

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last week’s ring dip debauchery.

10.12.10

max double unders in 20 minutes, with a twist:
on the running clock do one lateral jump (24/20″) at the start of the first minute, two lateral jumps the on second minute, three lateral jumps on the third minute…… continuing into the 19th minute. deduct 5 double unders for every lateral jump that is not completed by the 20th minute.

-post results to comments

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lift!

10.11.10

PHASE01
deadlift:
beginner: 5-5-5-3-3-1
intermediate: 3-3-3-1-1-1
advanced: 1-1-1-1-1-1

PHASE02
for time: 800m farmer walk, 2x 55/35lb
*perform 3 pullups for ever time you have to set down your kettlebells. clock stops after all pullups are executed.

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Beast Mode [ON]

10.10.10

Rest Day.

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10.09.10

team workout; 500 box jumps (3 person teams) stops the clock.
160m tire pull (sets rotation time for team)
box jump, 24/20″
wall sit

-post times to comments

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like an 80’s horror flick.

10.08.10

6 rounds for time:
50m sandbag x/y and throw, 60/30lb
10 knees to elbows, kipping
30 double unders
*x = ground-to-shoulder (beginner) / y = ground-to-overhead (intermediate + advanced)

-post results to comments

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Goose and Mav, inverted.

10.07.10

REST DAY: MOBILITY / SKILLWORK / MAKE-UP DAY

Rest day protocol, as pioneered by Justin Marcis of WCCF,  will serve as an opportunity to make-up a missed workout from the week’s programing, as well as work on basic skills. In addition to that, we will be instituting regular use of MobilityWOD, a blog by CrossFit icon, Kelly Starrett, DPT of  CrossFit San Francisco. CF312 is open normal hours on ‘rest days’ and follows the same class structure and time slots.

-post WOD results / thoughts to comments

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today’s mobilityWODs: