Intervals:
Run
6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
10-10-11
For Max Load
“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
10-8-11
Run, Thruster, Pull-up Circuit Races
Athletes will be divided into two even teams. Team 1 will complete the WOD while Team 2 coaches. Upon completion, Teams will switch roles.
Complete 3 rounds for time of:
Run 400 meters
15 Thrusters
15 Pull ups
10-7-11
Complete the following for time
20 Shoulder to overhead, 185lbs
40 Burpees
Partition as needed.
Post time to comments.
10-6-11
Complete the following for time
5 rounds of:
20 Doubleunders
20 Hollow rocks
20 Good mornings
10-5-11
Complete as many rounds as possible in 15 mins of:
15 Pull ups (Chest to bar)
30 Box Jumps, 24/20
10-3-11
Complete the following for time
“FOUNDATIONS”
3 rounds for time of:
Run 400m
10 Deadlifts, 155/95
20 Kettlebell swings, 53/35
30 Sit ups
This WOD will be used to assess Athletic Performance for the 7 week Nutrition Challenge. I want to congratulate everyone that has registered thus far. Each and every one of you has taken the most important/difficult step in improving your fitness – DIET. I look forward to watching everyone go through this dramatic process and achieving dramatic results. GOOD LUCK!
10-1-11
Complete the following for time
2 rounds of:
20 Ring Rows
20 Box Jump, 24/20
20 Kettlebell Swings
20 Push-ups
20 Burpees
20 Wall Balls, 20/14
20 Sit-up
9-30-11
Conga Line: Rope Climb & Ring Dips
Set the rings up near the rope. Send the first athlete up the rope and he has 60 seconds in which to make as many ascents as he can. At the sixty-second mark he is to descend the rope and as he steps away from the rope the second athlete begins the rope climb while the first goes to the rings for dips. Both have another 60 second to complete as many ascents and dips as they are able. Move at this rate until the entire team has moved through 5 rounds of the pair.
