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
Sep262012

09/26/2012

30 Single leg RDL's on each leg.

Break it up into however many sets and reps you feel like doing, just complete 30 on each leg. 

WOD

"The Chief"

5 cycles of AMRAP 3 Mins

3 Power Cleans 135/95

6 Push ups

9 Squats

rest 1 min between rds, start each new rd exactly where you left off

Tuesday
Sep252012

09/24/2012

CrossFit Total

3 attempts at a 1RM at

Deadlift

Press

Squat

 

Friday
Feb242012

24022012

Strength or skill: barbell hip thrusts 3x10 WOD: 200m run 20 pull ups 20 walking lunge steps 400m run 20 pull ups 20 walking lunge steps 800m run 20 pull ups 20 walking lunge steps
Wednesday
Feb222012

22022012

Strength Skill: Accumulate as much time in 15 mins in an L-Sit Hang

WOD: 10-8-6-4-2

Thuster 115/75

Burpee Box Jumps

 

Wednesday
Feb222012

Broken Computer

Sorry for the lack of WOD posts. My computer took a noise dive and I had to replace the Hard Drive and the screen. I will try to back post all the WODs.

 

Friday
Jan202012

20012012

Oly: Split Squat

5 x 5 each leg

WOD: AMRAP 10min

30 Double unders

15 Power Snatch 75/55

 

Wednesday
Jan182012

18012012

Oly: 5 sets

3 position clean (floor, knee, mid-thigh)

WOD: AMRAP 12 min

25 SDHP

15 HSPU

 

Monday
Jan162012

16012012

Oly:5 Sets

Snatch+Snatch Balance

WOD: 2 rds

2 min max reps Pull ups

rest 1 min

2 max Back squat 135/95

rest 1 min

 

Tuesday
Jan102012

09012012

Oly: 5 sets

Snatch+Hang Snatch

WOD: 1/2 Cindy

AMRAP 10Min

5 Pull ups

10 Push Ups

15 Squats

 

Wednesday
Dec282011

28122011

Oly Lifting: 5 Sets of Power Clean + Front Squat

WOD: 5 rds AQAP

Max reps Pull ups

15 Burpees

Score is total number of pull ups

Monday
Dec262011

26122011

Well Christmas is over it's time to get back to work!

Oly lifting: Snatch Balance + Hang Power Snatch  5 sets

WOD: 10 rds

At the beginning of the minute complete

5 deadlifts 225/185 then

for the remainder of the minute complete as many Handstand pushups as possible.

Score is the total number of Hanstand push ups.

Wednesday
Dec142011

14122011

Hang Power Clean

 

WOD: 4 rds for time

2 mins of Jumping Pull ups

30 sec rest

1 min Dynamic Push up

30 sec rest

Tuesday
Dec132011

12122011

Hang Snatch High pull

Hang Muscle Snatch

WOD: 21-15-9

Back Squat (Body weight)

Ring Dips

 

Wednesday
Dec072011

7122011

SS: Intro to Clean

WOD: 1/2 Barbara
3 rds for time
20 pull ups
30 push ups
40 sit ups
50 squats

Monday
Dec052011

05122011

Oly lifting: Intro to Snatch:

Burgener Warm-up

Snatch Balance Series:

Pressing Snatch Balance

Heaving Snatch Balance

Snatch Balance

WOD: CrossFit Total

3 attempts at a 1 RM of each of the following

Deadlift

Press

Squat

They must be done in this order, and must be completed in one session.