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20120628
Friday
..
DRINK PLENTY OF WATER!!!! Before the WOD and after.
WOD
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Kettlebell swings 55/35lb
Post loads and times to comments.....
20120627
Thursday
MAX EFFORT
Back Squat 1 rep max
WOD
3 rounds for time of
20 sit ups
20 pull ups
20 grasshoppers with your feet elevated on 45lb bumper.
20120626
Wednesday
Its going to be HOT, you should be drinking water on a daily basis and often times during the day. If you stop in the middle of your workout to drink water because you are 'dehydrated' you are wrong. Not because you need water but because you NEED water. You cannot re-hydrate yourself from a sip of water while your heart is screaming at you and you have 2 more rounds to go. You have to hydrate yourself the day before the WOD, everyday. So next time you are taking a 'sip' of water during a 10 minute WOD, ask why? Are you stalling or did you not read this post?
MAX EFFORT
Shoulder press 1 rep max
WOD
5 rounds for time of
200m run
10 ground to overhead anyhow 95/65lb
Post times and loads to comments......
20120625
Tuesday
MAX EFFORT
Deadlift 1 rep max
WOD
For time:
Row 500m
50 burpees
run 400m
Post loads and times to comments....
...
20120624
Monday
SKILL DEVELOPMENT
Overhead Squat
WOD
As many rounds as possible in 20 minutes of:
10 Overheads squats 75/50
sprint 50 meters
10 kettlebell swings 55/35
Post rounds and fractions of rounds to comments....
20120623
20120621
Friday
MAX EFFORT
Snatch 5,3,1*
*there is no plus, focus on form.
WOD
run 800m
21 power snatches 75/50lb
21 pull ups
run 800m
15 power snatches 75/50lb
15 pull ups
run 800m
9 power snatches 75/50
9 pull ups
Post times to comments......ALSO IF YOU WANT TO COMMIT TO A TEAM WOD ON SATURDAY PLEASE POST TO COMMENTS.......
20120620
Thursday
MAX EFFORT
Turkish Get up 1 rep max
WOD
4 Rounds for time of:
9 right arm thrusters 40/25lb dumbbell
9 burpees
9 left arm thrusters 40/25lb dumbbell
9 burpees
Post times and TGU weights to comments.....
.........
20120619
Wednesday
Saturday TEAM WOD in the Netherlands to climb this. It is only 121 feet tall.
SKILL DEVELOPMENT.....
WOD
7 rounds for time of:
30 double unders
200m sprint
Post times, thoughts and complaints to comments.
20120618
Tuesday
2017 games contender Madi Rohl....... No pressure.
WOD
Using a 135lb/95lb barbell complete 5 ROUNDS of the following Rep scheme for time:
12 Deadlifts
9 Hang power Cleans
6 Front Squats
3 Push Jerks
Post loads and times to comments............
20120617
Monday
MAX EFFORT
Back Squat 5,5,5, (40,50,60%)
WOD
7 rounds for time of
12 Kettlebell snatches ( 6 per arm)
run 50m
12 push ups
run 50m
Post loads and times to comments.....
20120616
20120614
Friday
MAX EFFORT
Power Snatch 5,3,1*
*there is no plus. focus on form and receiving the weight overhead.
You have two choices for a WOD...... So there should not be any complaining.
WOD A.
21-15-9
Power snatch 95/65lb
box jump 24/18
OR-
WOD B.
400m of walking lunges
Post loads and times to comments......
......
20120613
20120612
Wednesday
MAX EFFORT
Max Height Box jump....
WOD
50-35-20 rep rounds of:
Wall Balls
Kettlebell swings 55/35
Burpees
Post heights and times to comments......
20120611
Tuesday
CrossFit for HOPE Carol Stream total: $3,295. The total for HOPE worldwide is: $1,291,396!!
MAX EFFORT
Power Clean and Jerk: 5,3,1*
* there is no plus, focus on form and proper movement.
WOD
5 rounds for time of:
run 400m
12 hang squat cleans 95/65lb
Post loads and times to comments.....
20120610
Monday
I want to thank everyone that participated, and donated to the CrossFit for HOPE. We are currently at $3,215.00!! We had a goal of $2,000 and last week we only had around $800. What an awesome feeling to belong to a community that can come together like that and give with open hearts. Thank you.
MAX EFFORT
Overhead Squat 5,3,1+
WOD
AMRAP in 20 Minutes
run 200m (weather pending)
10 overhead squats 75/50
10 pull ups
Post loads and times to comments.....
..
20120608
SATURDAY HOPE!!
I want to thank EVERYONE for the donations to CrossFit for HOPE. I am very proud to be a part of a community that is so generous. I will post the final dollar amount after the weekend is done.
The WOD will start tomorrow at 9am and will end at noon. It will be run on a first come first serve basis. We can only have up to 6 (3 males, 3 females) athletes going at any given time.
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"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.
Add your points and post them to comments.
20120607
Friday
Today we are going to work on the movements for HOPE so come Saturday we can all be ready for the WOD. We will also be doing mobility...lots of it. and maybe run a 5k with 100 burpees for the winner.... what?
Below is the CrossFit for 'Hope" WOD that we will be doing on Saturday. So far we have raised $1,650.00!!
We are almost at our $2,000 goal.
TO BE CLEAR THIS IS NOT THE WOD FOR TODAY. WE ARE DOING MOBILITY AND PREPPING FOR THE THE BELOW WOD>>>>>>>>>>
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"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.
Add your points and post them to comments.
20120606
Thursday
Picture is from the CrossFit affiliate community page(Facebook)
Register or Please donate to the CrossFit for HOPE. If you want to participate in the WOD you have to either donate to the cause, or register to get others to donate. Some sort of contribution is required to participate in the WOD.
For the next couple of days we will be working on mobility, skill development, Hope WOD Strategy and basic foundations. (Everyone needs to go over the basic foundations again.)
There may or may not be a small WOD on Thursday, but no WOD on Friday.
20120605
Wednesday
CrossFit For HOPE is 3 days away!!!! Keep those donations coming!
MAX EFFORT
Deadlift 5,3,1+
WOD
3 rounds for time of:
Run 800m
50 Sumo deadlift high pulls 55/35lb Kettlebell.
50 sit ups
Post loads and thoughts to comments....
20120604
Tuesday
CrossFit for HOPE this weekend the 9th of June!! Register or donate. ALL are welcome to come and support those doing the WOD. Bring friends & family to support you.
We are almost half way to our goal of $2000.
MAX EFFORT
Clean and Jerk 3,3,3,*
*there is no plus. Work on form and technique with each repetition.
WOD
5 rounds for time of:
6 Clean and Jerks 135/95lb
12 burpees
Post loads and times to comments.......
20120603
Monday
CrossFit For HOPE is this Saturday June 9th!!!! Register and lets keep those donations coming.
MAX EFFORT
Back Squat 5,3,1+
WOD
"Helen"
3 rounds for time of:
run 400m
21 kettlebell swings
12 pull ups
Post loads and times to comments.....
20120601
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