2012-04-28 Wod

30-20-10-20-30
SDLHP, 24/16kg
15-10-5-10-15
HPC, 115/85#
Ring Push Ups

2012-04-27 Wod

12min AMRAP


8 Pullups
12 Wallballs, 20/14#


Every 60secs, add 1 step up, 30/24"

2012-04-26 Wod

5min Partner AMRAP
Row 150m (Timekeeper)
Burpees


Rest 1min


5min Partner AMRAP
20m Broad Jump (TK)
Ring Rows


Rest 1min


5min Partner AMRAP
20m Weighted Lunges, AHAP (TK)
Push Press, 45/30#

2012-04-25 Wod

Part I:

4 Rope Climbs

Part II:

4 Rounds

16 T2B

8 DL @ 50% 1RM

8 HSPU

Part III:

4 Rope Climbs

2012-04-24 Wod

Find 1RM Back Squat

Then 7min AMRAP


20 Double Unders*
15 Box Jumps, 24/20"
* Must be unbroken


OR


5 Rounds


30 Double Unders
15 Box Jumps, 24/20"
Max Rep Back Squats, 105/75#

2012-04-23 Wod

12min AMRAP

8 Pistol Squats (4 each leg)

12 KB Swings, AHAP*

*If KB is dropped, must restart reps

Buy Out: 3x20sec Hanging L-sit holds

2012-04-21 Wod

11min AMRAP


11 KB Swings, 1.5/1.25 pd
11 AbMat Sit-Ups
100m Sprint

2012-04-20 Wod

1st min: 2 HRPU + 1 Bear Complex, 115/85#
2nd min: 4 HRPU + 1 Bear Complex
3rd min: 6 HRPU + 1 Bear Complex
4th min: 8 HRPU + 1 Bear Complex
.
.
Until failure. Rest 1min, then either:


Manmakers, 25/15# or Burpee MBC into Wallballs, 20/14#


where:


# of Manmakers = 50 - [2 x (number of rounds completed)]


or


# of BMBCWB = 60 - [2 x (number of rounds completed)]


Finally, run 200m for every minute it took to complete Manmakers or BMBCWB
(capped at 1 mile)

2012-04-19 Wod

36-24-12-6

Pullups

Box Jumps, 30/24#

200m-150m-100m-50m

Farmers Carry, AHAP

2012-04-18 Wod

12min AMRAP

40m Bear Crawl

20m Overhead Walking Lunges, 45/25#

10 K2E

2012-04-17 Wod

Buy In: 400m Run then


4 Rounds:


12 Ring Dips
8 DL @ 50% 1RM
400m Run

2012-04-16 Wod

15min AMRAP


5 HSPU
10 Snatches, 85/65#
20 Double Unders

2012-04-14 Wod

100m Run
16 Thrusters, 95/65#
200m Zercher Carry, 95/65#
4 Turkish Get-ups, AHAP

200m Run
12 Thrusters
150m Zercher Carry
8 Turkish Get-ups

300m Run
8 Thrusters
100m Zercher Carry
12 Turkish Get-ups

400m Run
4 Thrusters
50m Zercher Carry
16 Turkish Get-ups

2012-04-13 Wod

25-20-15-10-5


KB Swings, 1.5/1.0pd
MBC, 20/14#
Burpees

2012-04-12 Wod

On the Min (every min) for 13min


3 Clean and Jerks, 135/95#
30 Double Unders


1min after wod, run 100m for each round missed

2012-04-11 Wod

4 Rounds


25 SDLHP, 65/45#
20 Lunges


4 Chest Slapping Push-ups Every Min

2012-04-10 Wod

18min AMRAP


9 Strict Presses, 45/30#
9 T2B
Shuttle Sprint

2012-04-09 Wod

Chri$$y's Not Ok


16-12-8-4-8-12-16
Wallballs, 20/14#
Box Jumps, 24/20"
8-6-4-2-4-6-8
Burpees on MedBall

CFV Endurance Wods

CrossFit Endurance was developed on two fronts:

1. To provide for the instruction of proper running mechanics


2. To provide for the unique opportunity to compete in endurance sports while having a life outside of training; something most endurance programs will not allow for with the sheer volume demand of their programs


It brings to light the drawbacks of long slow distance (LSD) / oxidative training and gives the CrossFit Athlete the ability to understand efficient training for endurance events and how to make strength and conditioning a major part of the program and not a supplement.


Endurance Wods generally limit weightlifting (they leave that to regular CrossFit wods) and focus mainly on time dependent or distance dependent sprints. The "endu" wods also follow a progression based on the distance of the actual endurance event. Accordingly, an endurance session is completed in one month for shorter distances and (approximately) three months for longer distances.


Requirements for participation in a CFV Endurance Session will be as follows:


-Proof of registration for the intended Endurance event


-Attendance of a minimum of 3 regular CrossFit wods per week


-Additional CFE Membership (w/ discount for CFV members)


CFV Endurance Wods will be held on Wednesday Evenings at 830pm and Sunday Afternoons at 300pm at the Millburn High School Track starting May 9th and May 13th respectively.


CFE Pricing:


Our first CFV Endurance session will be geared toward improving 5k times and will last approximately 4 weeks. The benchmark 5k will be the Susan G Komen North Jersey Race for the Cure on Sunday May 6th. In lieu of a CFE membership, all interested participants are asked to donate to CFV member Meghan Farrell's team "Remembering Rockafellow". Please register for the race and donate here

2012-04-07 Wod

"Murph" or "Half Murph"

or

5min AMRAP

1min Rest

5min AMRAP

1min Plank Hold

AMRAP:

10 SDLHP, 75/55#

5 Burpees on MedBall

2012-04-06 Wod

'Murph'


1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

In Memory of Navy Lt. Michael Murphy, 29, of Patchogue, NY who was killed in Afganistan June 28, 2005


First posted on CrossFit.com on August 18, 2005

2012-04-05 Wod

10min AMRAP


15 Double Unders
10 AbMat Situps
5 Snatches, 115/85#

2012-04-04 Wod

3 Rounds


(Teams of 4)


150m Overhead Walk (Timekeeper)
Ring Rows
Rope Climbs
Handstand Walk-ups

2012-04-03 Wod

Buy In: 10 Turkish Get-ups (each arm)


5 Rounds:
10 KB Swings
50m Farmers Carry (Uneven)
10 KB Swings
10 Weighted Lunges (Uneven)


Buy Out: 1000m Run

2012-04-02 Wod

12min AMRAP

12 OHS, 65/35#

9 K2E

6 HSPU

2012-03-30 Wod

4 Rounds:


400m Run
8 Push Jerks, 115/85#
16 Burpees