Acronyms and Key Terms

WOD- Workout of the day

AMRAP- As many Rounds/reps as possible

AHAP- As Heavy As Possilbe

ME- Maximum effort or maximum weight for the given set/rep scheme

20:10- Time on and time off. Always given in seconds unless otherwise specified

 

Friends of CrossFit Corvallis

W.O.D.

Wednesday
Sep012010

01092010

ME: Push Jerk/Split Jerk

WOD: 4rds for time

50m Walking lunge

50 Sit-ups

 

Tuesday
Aug312010

31082010

ME/Skill: 30 Pistols each leg

WOD: 5rds for time

200m Sprint

walk 200m to recover

Monday
Aug302010

30082010

ME: Overhead Squat

WOD: 1/2 Cindy

AMRAP 10 min

5 Pull up

10 Push up

15 Squat

 

Sunday
Aug292010

Sorry about the lack of posts

I have been a little distracted lately and haven't been keeping up with my posts like I should, sorry everyone. I will be posting the daily WOD and will be posting more links interesting things I find on the internet. 

Again my apologies.

Tuesday
Aug172010

16082010

Saturday
Aug142010

Lets kick it up a notch!

In an effort to make this site better and to better inform everyone, I am going to start posting links to articles I find out there on the interwebs! These will cover a wide range of topics and I encourage everyone to comment on them if you feel so inclined!

So without further adieu

Meat-Based Diet Made Us Smarter

Vitamin D- Get some Sun

Why Women should lift heavy things

If I Hear One More Personal Trainer Say That Squatting Below Parallel Is Dangerous, I May Just Blog About It.

Thursday
Aug052010

05082010

ME/Skill: 30 Muscle ups

WOD: 21-15-9

Squat

Dumbbell Power Clean 40/30

KTE

Monday
Aug022010

02082010

ME: Front Squat

WOD:

One cycle is as many rounds as possible in 3 minutes of:

  • 5 ring dips
  • 10 box jumps (20")
  • 15 dumbbell push jerks (M:30#/W:20#)

Rest 1 minute and repeat for a total of four cycles. Start each cycle where you left off the last cycle

Sunday
Aug012010

30072010

ME: Press

WOD: 7 rds for time

7 pull ups

7 burpees

Friday
Jul302010

29072010

Skills:

A1: Hanging L-sit 30 sec

A2: L-sit on paralette 30sec

B1: Frog Stand 30 sec

B2: Hand stand 30 sec

Minimal rest between exercises, rest to full recovery between rounds

Beg:3 rds

Int: 4 rds

Adv: 5 rds

 

WOD:

30 Double Unders

1 Long Shuttle

20 Squats on the tire

100yd Overhead plate walk 45lbs

Beg: 3 rds

Int: 4 rds

Adv: 5 rds

Monday
Jul262010

26072010

ME: Romanian Deadlift

WOD: 21-15-9

Burpees

HSPU

Lunges

 

Monday
Jul262010

23072010

ME: Push Jerk

WOD: 7rds for time

3 Power Cleans @70% 1rm

7 vertical Jumps 12"

 

Wednesday
Jul212010

21072010

ME: Overhead Squat

WOD: 5 rds For time

200m Run

15 KTE

10 Ring Dips

Monday
Jul192010

19072010

ME: Sumo Deadlift

WOD: 21 One arm Swings (each arm)

   9 Handstand Pushups

   15 One arm Swings

   15 HSPU

   9 One arm Swings

   21 HSPU

 

Friday
Jul162010

15072010

ME/Skill: 30 Pistols each leg

Beg. 30 Pistols to a box

Inter. 15 Pistols to a box, 15 full Pistols holding a pole for balance

WOD: Fight gone "Almost" Bad

3rds of 1 min on each exercise, no break between exercises, with a 1 minute rest between rounds

Wallball 20lbs

SDHP 75lbs

Box Jump 20"

Push Press 75lbs