The Training Pit CrossFit: October 2012

Wednesday, October 31, 2012

11/01/12

SWOD then...
AMRAP 12 minutes
5 Snatches (power or squat) (135/95)
5 power clean (same weight)
5 Push Press (same weight)
5 back squats (same weight)
50 double unders

Tuesday, October 30, 2012

Zombies vs Humans - Halloween WOD

COSTUMES ARE WELCOME!!!!
SWOD then...
If you are a human you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!
Run 800m
then.. 2 rounds of:
20 burpees
30 box jumps
40 situps
Run 400m
*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.
Whether you are caught (as a human) or catch someone (as a zombie) you must both finish the WOD. A person can only be caught ONCE.
So if you're caught, let everyone else know

Monday, October 29, 2012

SWOD then...

1 minute rounds with 1 minute rest:

3 rounds

50 M sprint
AMRAP HSPU or pushups

3 rounds

50 M sprint
AMRAP toes to bars or v-ups

3 rounds

50 M sprint
AMRAP KB American Swings (70/53)

*1 minute rest between each round, including when switching movements after every 3rd round

Sunday, October 28, 2012

10/29/12

SWOD then...
10 rounds
7 Pullups
10 pistols (5/leg) or 15 KB goblet squats (70/53)

Friday, October 26, 2012

10/27/12

800 M run
40 Pushups
40 Wall Balls (20/14)
60 Russian Twists (45/25) (30 each side)
800 M run

Thursday, October 25, 2012

10/26/12

SWOD then...
5 rounds
10 Floor Press (135/75)
10 Floor Wipers (same weight)
10 Box Jumps (30"/24")

Wednesday, October 24, 2012

Hang PC+FS and Annie - 10/25/12

SWOD then...
7 Min AMRAP
7 Hang Power Cleans (185/115)
7 Front Squats (185/115)
rest 5 min then...
Annie
50-40-30-20-10
Double Unders / Knee Tucks
Ab Mat Situps (med ball optional)

Tuesday, October 23, 2012

10/24/12

SWOD then...
4 rounds
5 bar muscle ups / 15 C2B pullups
20 burpees
400 M run

Monday, October 22, 2012

10/23/12 - Pandemonium WOD #4 individual

SWOD then...
25 Sumo DLHP (115/85)
40 KB Swings (70/53)
50 Wall Balls (20/14)

10/22/12

SWOD then...
8 rounds
5 strict pullups (elbows locked, chin past the bar FULL RANGE OF MOTION)
10 weighted overhead box step ups (45/25) (24"/20")
buy out: 800 M run (immediately after 8th round, this included in your WOD time)

Thursday, October 18, 2012

10/19/12

SWOD then...
EMOM 16 minutes - every minute on the minute
odd minute - 10 KB Swings (70/53)
even minute - 6 HSPU (or 12 modified)
*coach notes - advanced athletes can do 9 HSPU

Wednesday, October 17, 2012

10/18/12

SWOD then...
Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Pushups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday, October 16, 2012

10/17/12

3 Min Test - Max Rope Climbs then...
50 M OH Lunges walk (45/25)
800 M Run
30 Sumo DLHP (70/53)
10 muscle ups / 20 ring dips / 40 box dips
800 M run
50M OH lunges walk (45/25)

Monday, October 15, 2012

10/16/12

SWOD then...
4 rounds
24 Double Unders / or knee tucks
12 Toes To Bars
6 Deadlifts (275/165)

Sunday, October 14, 2012

10/15/12

Most HSPU in 2 minutes (men on 45# and women 25# plate, head must touch ab mat) or work on HSPU and depth of HSPU
then...
200 M run
20 box jumps (30"/24")
30 burpees
40 pullups
50 wall balls (20/14)
200 M run