W.O.D.

Everything listed under: Burpees

  • WOD 6/5/14


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    Strength

    3 x 3

    Overhead Squats

    *Finding 3RM


    WOD

    15-12-9-6-3 Reps For Time:

    OHS (115/75)

    Burpees


    Great tips on OHS and Mobility for OHS



  • 5/15/14


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    WOD

    3 Rounds for Time of:

    400m Row

    30 (15 each arm) 1 Arm Dumbbell Snatches (50#/30#)

    30 Burpees


    1 Arm DB Snatch Demo (Make sure you are starting in a deep squat with the back straight. I don't want to see any rounded backs today ESPECIALLY at that initial pull from the ground)


  • WOD 3/12/14


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    Strength

    1-1-1-1-1-1

    Weighted Pull Ups

    *Find 1RM Weighted Pull Up quickly then stay at that weight


    or

    3-3-3-3-3-3

    Assisted Pull Ups


    WOD

    AMRAP in 20 Mins of:

    20 Burpees

    15 Wall Balls 

    10 Ring Push Ups


  • WOD 2/19/14


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    WOD

    For Time:

    Buy in: 12-9-6 HSPU (try to do 12 Unbroken then 9 Unbroken then 6 Unbroken. Overall goal is just to get 27 total but this gives you goals to shoot for)

    5 Rounds of:

    100ft Bear Crawl

    100ft Broad Jump w/ 3 Burpees after each jump


    Cash Out: 12-9-6 Ring Dips (same structure as the HSPU)




    Max Effort Broad Jump in 2012 CrossFit Games





  • WOD 2/6/14


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    Test #2

    Maximum Weight:

    15 Unbroken Clean & Jerks 

     


    *There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex: 135lbs)


    WOD

    5 Rounds for Time & Load of:

    Unbroken Clean & Jerks (RX is using at least the 15 rep weight. Can use more)

    10 Burpees


    Scoring Chart:

    Test 2 Clean & Jerk - Men

    (4 Points) 115lbs - 135lbs 

    (8 Points) 135lbs - 159lbs 

    (12 Points) 160lbs - 189lbs 

    (16 Points) 190lbs - 224lbs 

    (20 Points) 225lbs+

    Test 2 Clean & Jerk - Women

    (4 Points) 75lbs - 85lbs 

    (8 Points) 86lbs - 103lbs 

    (12 Points) 104lbs - 122lbs 

    (16 Points) 123lbs - 145lbs 

    (20 Points) 146lbs+



    15 UB C&J Example



    Finale!

    52 Double Unders in honor of Carol's 52nd Birthday today! *Those that are experienced should try to hit 52 UB!

  • WOD 2/4/14


    WOD (Instructions Below)

    10 Wall Balls 

    Sprint (from bldg to curb and back twice)

    AMRAP 

    Rd 1: Box Jumps (24/20)

    Rd 2: Muscle Snatches (45/30)

    Rd 3: T2B

    Rd 4: Burpees

    Rd 5: Kipping HSPU

    Rd 6: Tire Flips (team with a partner if needed on flips)

    (6) 2 min Rounds for Total Reps:*

    *In 2 mins: Complete Wall Balls, then Sprint then come inside and complete max reps of exercise. 1 min rest before starting next round


  • WOD 1/24/14


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    WOD

    15 min Ladder of:

    1/1/1, 2/2/2, 3/3/3, 4/4/4, etc 

    Squat Clean & Jerk (95/65)

    Burpees

    V-Ups

    *Complete 1 rep of each movement, then 2 reps of each mvmt, then 3, etc

    *We did this workout on 9/30/13 http://www.crossfitiii.com/wod-093013


    Clean & Jerk Demo (Remember knees back and bar close on the clean. On the Jerk, controlled descent then powerful drive)


  • WOD 1/21/14


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    WOD

    "Brittany" (Happy 29th Birthday WOD!)

    For Time:

    29 Burpees

    29 Sumo Deadlift High Pulls (115/75)

    29 Hollow Rocks

    29 Back Squats (185/115)

    29 Calorie Row

    29 Dips (Rings if available. If not then Bench Dips)

    *YOU CAN BREAK UP THIS WOD INTO WHATEVER REPS AND SETS THAT YOU WANT. So, you can do 29 Hollow Rocks in a row then do 15 Back Squats then 15 Dips, etc. This should help people not have to wait on each other for any exercise. Enjoy!


    Just because...


  • WOD 1/7/14


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    Tabata Circuit

    Complete 2 Consecutive Circuits (16 rds), Rest 3 Mins, Complete Another 2 Circuits

    1 Circuit: (change exercise after each 20 sec interval)

    Static Lunges w/ Plate (45/25)

    Ground to Overhead (95/65)

    Burpees

    Toes-to-Rings

    Overhead Squats (85/45)

    Deadlifts (165/95)

    Thrusters (95/55)

    KB Swings (55/35)


    Finale

    Skill and/or Competition Work


    Pump you up about TABATAS!!


  • WOD 12/30/13


    WOD

    "Hope"

    "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

    Burpees

    Power Snatch (75/45)

    Box Jumps (24" for guys and ladies)

    Thrusters (75/45)

    CTB Pull Ups


    *Last time we did this WOD was 11/18/13 http://www.crossfitiii.com/wod-111813


    WOD Demo (Strategy from the best)

     

    CrossFit for Hope! 

    http://hope.crossfit.com/cures



    Finale

    Skill Work and/or hit your goal on the goal board if applicable

  • WOD 12/20/13

    nary


    *Please "Check In" when you get to class. Thank you!

    Strength

    You have 5 attempts to find your new 1RM (Rep Max) on Back Squats 


    *Must be parallel or below to count

    *No Reps WILL be called today ;-)
    *Last day of the back squat program!


    WOD

    AMRAP in 12 Mins of:

    12 Burpees

    12 Barbell Reverse Stationary Lunges (use 35-40% of your 1RM B.S.)

    12 Dips (Rings if able or Bench Dips)


    Barbell Reverse Stationary Lunges



  • WOD 12/13/13


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    Strength

    5 x 1

    Back Squats 

    *Add 5lbs to last Friday's weight IF you can maintain depth


    WOD

    Complete 3 Rounds for Total Reps of:

    1 min Max Rep DB Push Press (50/30)

    1 min Rest

    1 min Max Rep Weighted Pull Ups (50lbs/20lbs)

    1 min Rest

    1 min Row for Calories

    1 min Rest

    1 min Max Rep Burpees


    You choose whether you want to do strict or kipping weighted pull ups (the "errors" in this video are hilarious though)



    There are some good trainers in this video