WOD 2/2/14 Group Workout

WOD:

Warmup: Practice Double Unders 3 minutes

EMOM 10 min

6 One Arm KB Swings (3 each)
7 HR Push-ups

AMRAP 10 min 

(score total reps)

5 Thrusters

20 Jump Lunge (10 each)

15 Sit-ups

AMRAP 10 min 

(score total reps: Bear = 30, Run = 20)

30m Bear Crawl

10 SDLHP

200m Run

WOD 1/30/14

WOD: High Waters

20 min AMRAP

1 Klokov Complex (115)

(Deadlift, Squat Clean, Front Squat, Overhead Press, Split Jerk)

5 Burpees

15 Double Unders

WOD 1/28/14

WOD: Helen (with too many pull-ups)

3 Rounds for Time:

Run 400m

21 KB Swings (53)

15 Pull-ups

Not me but looks about right

WOD 1/26/14

Group WOD

20 Minute AMRAP

20 Double Unders
(Scale 2:1 or 100m Run)

30 Walking Lunges

40 Push-Ups

30 Squats

20 Sit-Ups

10 Burpees

Content in a kings throne after his first POC adventure!

WOD 1/25/14

WOD: Let it snow

On a continuously running clock

@ 0:00

3 Rounds:
7 SDLHP (95)

21 Sit-ups

@ 10:00

3 Rounds:
7 Power Cleans (95)

21 Jump Squats

@ 20:00

3 Rounds:
7 Thrusters (95)

21 KB Swings (50)

Score is time for each segment

WOD: 1/23/14

WOD: See my breath

Complete all sections on a running clock for total time

First:

Double Unders 

10-20-30-40-50-40-30-20-10

Then: 

3min total hold of each

6 inch leg lift

Plank

Wall sit

Pull-up bar hang

Then:

30 Burpees

1/22/14 Happy Anniversary!

Happy Anniversary Crossfit POC!

1 year old!

WOD 1/21/14

WOD: Snow Day 

Driveway shovel repeats for time...

...and Yoga

Workout sponsored by the "snow plow" 

WOD 1/19/14

WOD: RIP Mr. Frost (fish)

20 min AMRAP:

10 'Drea Rolls (stand, roll onto back and up to feet, jump)

10 HR Push-ups

10 Double Unders

10 SDLHP (70/40)

10(0)m OH Carry (hill climb)

WOD 1/16/14

WOD:  The lonely WOD

7 rounds for time:

3 burpees

50m overhead plate carry (45)

7 box jumps (30)

9 toes to bar

WOD 1/14/14

WOD: Wilson vs Randel

1 Clean and Jerk (115/45)

1 Round of "Cindy" (5 Pull-ups, 10 Push-ups, 15 Air squats)

2 Clean and Jerk (115/45)

1 Round of "Cindy"

3 Clean and Jerk (115/45)

1 Round of "Cindy"

4 Clean and Jerk (115/45)

1 Round of "Cindy"

5 Clean and Jerk (115/45)

1 Round of "Cindy"

6 Clean and Jerk (115/45)

1 Round of "Cindy"

7 Clean and Jerk (115/45)

1 Round of "Cindy"

8 Clean and Jerk (115/45)

1 Round of "Cindy 

9 Clean and Jerk (115/45)

1 Round of "Cindy"

10 Clean and Jerk (115/45)

1 Round of "Cindy"

New first timer! Congrats!

WOD 1/12/14

Weekend Partner Workout (Sunday 1pm)

WOD - "Kettlebaby POC Style"

One partner holds kettlebell while the other works.  If it touches the ground, penalty = 2 mill runs.

Run 400m (as team)

50 Pull-Ups

100 Double Unders (scale 3:1 singles)

100 Sit-ups

100 KB Swings

100 Air Squats

100 Push Presses

50 Burpees

Run 400m (as team)

The actual "kettlebaby."

WOD 1/9/14

WOD: 3 E"mom"s

7min EMOM

8 KB Swings (70/20)

8 Push-ups

7min EMOM

10 Jump Lunges

10 KB OH Press each Arm (50/15)

7min EMOM

10 Alternating Planks

Run 100m

WOD 1/7/13

WOD: 3 little fishes

5 Rounds for Time:

15m Bear Crawl

20 Push-ups

15m Crab Walk

20 Jump Squats

15m Burpee Broad Jump

20 Mountain Climbers

Indoor workout, chilly one!

WOD 1/5/14

WOD: Icy Partner Workout

5 Min AMRAP
(alternating reps between partners)

2 Front Squats (115/30)

2 Min Rest

5 Min AMRAP

5 Chest to Overhead (115/16)

2 Min Rest

5 Min AMRAP

10 Deadlift (115/30)

2 Min Rest

5 Min AMRAP

5 Pull-ups

Impromptu WOD 1/3/14

WOD: 

6am driveway shovel for time. 

WOD 1/2/14

WOD: Fran

21, 15, 9

Thrusters (95)

Pull-Ups