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.

Monday
Nov282011

28112011

SS: Squat

WOD: "JT"

21-15-9

HSPU

Ring Dip

Push up

 

Friday
Nov252011

25112011

No Class today, but here is a WOD you can do at home or almost anywhere

"Turkey Burner"

50 m sprint

10 burpees

100m sprint

20 burpees

200 m sprint

30 burpees

100 m sprint

20 burpees

50 m sprint

10 burpees

Wednesday
Nov232011

23112011

ME: Press

WOD: 4 rds for time

10 pull ups

20 push ups

30 squats

40 double unders

 

Monday
Nov212011

21112011

ME: Squat

WOD: AMRAP 10min

10 1-arm Push press (5 each arm)

20 Squats

30 Jumping Pull ups

 

Wednesday
Nov162011

16112011

ME: Press

WOD: Diane

21-15-9

Deadlift 225/155

Handstand PU

This is Fran's little opposite twin. Enjoy!

Monday
Nov142011

14112011

ME: Squat

WOD: Fran

21-15-9

Thruster 95/65

Pull up

This is your baseline check after completing the Paleo Challenge if you participated. Hopefully most of you will show some amazing improvement on your Fran time!

 

We will be finishing up the Wendler Cycle this month and starting in December we will begin working on the Olympic lifts. Each Monday and Wednesday we will do one of the core Oly lifts and Friday we will do an assistance related Oly strength lift. This will take place during the half hour strength sessions. Talk to your coach about attending.

Friday
Nov112011

11112011

ME: Deadlift

WOD "11-11-11"

Run an 800m

Then as soon as the last person arrives:

AMRAP 11 mins

11 KB/DB swings 53/35

11 KTE

Then finish it off with 1 more 800m run

Score is total rds and time on the last 800m

 

Wednesday
Nov092011

09112011

ME: Press

WOD: With a continuous running clock perform

1 pull up the first minute,

2 push ups the second minute,

3 pull ups the third minute

4 push ups the 4th...and so on until you can't complete the prescribed number in that minute

 

Monday
Nov072011

07112011

ME: Squat

WOD: Nancy

5 rds for time

400m Run

15 Overhead Squats 95/65

 

Thursday
Nov032011

02112011

ME: Press

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

Wednesday
Oct192011

19102011

ME: Press

WOD: 800 m Run

10 Pull ups

10 Squats

400 m Run

20 Pull ups

20 Squats

200 m run

30 pull ups

30 squats

Monday
Oct172011

17102011

ME: Squat

WOD: Death by Power Clean

1 power clean the first minute, 2 the second minute, 3 the third minute....and so on until you can't complete the prescribed number in that minute.

135/95

Friday
Oct142011

14102011

ME: Deadlift

WOD: 6 - 100m Sprints

Rest as needed between efforts. Remember these are sprints, that means as fast as possible, make sure you are running on the balls of your feet and not running heel to toe.

Friday
Oct142011

12102011

ME: Press

WOD: Filthy Fifty

50 Box jumps

50 Jumping Pull ups

50 KB Swings

50 Walking lunge

50 KTE

50 Push Press 45#

50 Good Mornings (normally Back ext)

50 Wallball Shots

50 Burpees

50 Double unders

Monday
Oct102011

10102011

ME: Wendler Squat

WOD: At your own pace complete:

7 sets of 2 reps Weighted Pull ups AHAP

5 Sets of 3 reps Single leg RDL each leg AHAP

Rest as needed between efforts. Be fore warned, this will leave you with some DOMS(delayed onset muscle soreness) due to the eccentric or negative portions.