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CR8 31 Mar 12

15-13-11-9-7-5-3-1
Jump over box (24/20)
1-3-5-7-9-11-13-15
Inverted Burpees

8 rounds of exercise above with Reps going down for jump over box and reps going up for inverted burpees every round. 1st round is 15 jump over boxes and 1 inverted burpee. 2nd round is 13 jump over boxes and 3 inverted burpees. Then 11 and 5, 9 and 7, 7 and 9 ... Until you finish with 1 jump over box and 15 inverted burpees.

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Del

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

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CR8 Remote

10!
(10,9,8...3,2,1) reps rounds of:

Burpees
Push ups
Sit ups

WOD is completed by doing 10 Burpees, 10 Push ups and 10 Sit ups. Then do 9 reps of Burpees, Push ups and sit ups. Then do 8, 7, 6.... 2, and 1 rep rounds.

WOD courtesy of TTW

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Airdyne

1 mile airdyne for time

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CrossFit.com 120328

Row 2km

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CR8 Remote

Run 5K

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CR8 Remote

5 Rounds for Time

20-16-12-8-4 Reps
Diamond Push-ups
Pistols

5 rounds are done with different reps. 20 reps in round 1, 16 in round 2 and etc.. As indicated above.

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Gymnastic total

Gymnastics Total
Max reps pull-ups (reps)
Max height box jump (inches)
Max time handstand (seconds)
Max L-sit on parallettes (seconds)

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AMRAP 26 MAR

AMRAP 12 Minutes:

200 Meter Run
10 Front Squats (115#/85#)
12 Hand release push ups

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CR8 Remote

On Min Every Min for 7 minutes:

10 Jump Lunges
15 Goblet Squats w/ KB
20 Sit Ups

This WOD is completed with a timer set for 7 minutes and every minute on the minute you perform the 10 jumping lunges, 15 gb squats and 20 sit ups. you complete the round of exercises before the minute is over then rest for the remainder of the minute and get ready to start the next minute. If you can't complete the round in the allotted minute record what round / rep you were at for your score. Then complete the remaining rounds until you have completed 7 total rounds.

Score: 1 round is 45 reps. Each movement is a rep. Athlete keeps rolling count of how many he/she performs during the full 7 minutes.

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CR8 24 Mar 12

3 rounds for time:
50 Ab Mat Sit Ups
5 Wall Walk Burpees
100 Single Unders

For the wall walk burpees, start in the standing position then drop to the floor with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position. Then finish the rep by completing the burpee jump.

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TJ Gym WOD

For Time:
5 Muscle Ups
25 Deadlfits (135/95)
4 Muscle Ups
20 Deadlifts
3 Muscle Ups
15 Deadlifts
2 Muscle Ups
10 Deadlifts
1 Muscle Up
5 Deadlfits

Sub (3 Ring Dips) = 1 muscle Up

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CR8 Remote

For Time:
15 Hand Release Pushups
25 Situps to Standing
12 Hand Release Pushups
20 Situps to Standing
9 Hand Release Pushups
15 Situps to Standing
6 Hand Release Pushups
10 Situps to Standing
3 Hand Release Pushups
5 Situps to Standing

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CR8 CrossFit 21 Mar

21-15-9 Rep Rounds for Time:

Handstand push-up
400m Run

Scale for HSPU is a pike push-up

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WOD Gone Bad

This work-out is similar to Fight Gone Bad. It uses the 3 round version. In this work-out you rotate through each of five stations after a minute. The clock does not reset or stop between stations. On the call of rotate, athletes must move to the next station immediately for a good score.

The stations are:

wall ball shots, 10 feet target (14 lbs) (reps)
toes-to-bar (reps)
thruster (65 lbs) (reps)
kettle-bell swing (35 lbs) (reps)
burpee box jump (20 inches) (reps)

Scoring is calculated through the number of correctly performed repetitions executed during the minute at each station. There is a one minute break after rounds 1 and 2.

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CR8 Remote 20 Mar 12

10 rounds

10 push ups
10 squats
10 tuck jumps

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CrossFit.com 120319

Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters

Scale as needed for the load and/or change to KB or DB

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CR8 Remote 19 Mar 12

3 rounds
25x Pull ups or prone rows
100x Squats
35x Sit-ups
50x Jumping jacks

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CR8 Remote 17 Mar 12

3 Rounds for time:

50 walking lunges (25 each leg)
50 sit ups
50 squats

WOD courtesy of TTW

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10 to 1

10-9-8-7-6-5-4-3-2-1
DB Squat Clean
Box Jumps

Note weight of dumbbell used in comments.

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CF Deck of Cards

For Time:
Each suit of cards has been designated a movement:
1. Clubs - Squats
2. Spades Push Ups
3. Hearts Pull Ups
4. Diamonds Sit ups
5. Joker 400 meter run
6. Joker - 50 Burpees

Completethe movement assigned to that card, as many times as the face value of the card. For example:If you choose a 5 of diamonds,everyone does 5 sit ups.The WOD is over when we've made it through the entire deck

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CR8 Remote - 16 Mar 12

5 Rounds for Time

20-16-12-8-4
Diamond Push-ups
Pistols

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CR8 Partner WOD - Sprint

2 Rounds for time:
Partner 1 800 Meter Run
Partner 2 Double unders or Singles until partner 1 returns back from 800 meter run

* Post time and partner name to your comments

After Bash:
Airdyne

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CR8 Remote - 14 Mar 12

15 minute AMRAP
(As Many Rounds As Possible)

10 mountain climbers
10 push ups
10 walking lunges

WOD courtesy of TTW

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The Other Total

1 Rep Max Clean
1 Rep Max Bench
1 Rep Max Overhead Squat

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CR8 Remote 13 Mar 12

3 Rounds for Time
400m Run
15 Jumping Squats
15 Pull Ups or Pushups

* Note in the comments if you did pull ups or push ups

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CR8 12 Mar 12

5 Min Running Clock
As many reps as possible of:
1 min - Turkish Getups
1-min - American Swings
1-min - Bell Facing Burpees
1-min - Push Press
1-min - Sumo Deadlift High Pull

* Score is total reps completed

After Bash - 2 Person Team

3 Rds for Time:
10 Partner Pushups
400 meter med ball carry (one partner carries 200 meters then switches at turn around point)
20 Partner Situps

WOD inspired by CF Central

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CR8 Remote 12 Mar 12

21-15-9 rep rounds of:

burpees
sit ups
(V ups if you want to challenge yourself a bit more)

After Bash:
accumulate 3 minutes of handstands

WOD courtesy of TTW

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Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box/20" box
12 115 pound/ 75 pound Push press
9 Toes-to-bar

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None

21-15-9 rep rounds of:

Burpees
Handstand push ups

Scale for handstand push ups are pike push ups.. WOD courtesy of TTW

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CR8 CrossFit - 7 Feb

Three rounds for time of:
Run 400 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

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CR8 Remote

2 Rounds for time

Burpee-broad Jump 25m
Walking Lunges 25m
Burpee-broad Jump 25m
Bear Crawl 25m
Run 400m

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CR8 Remote 6 Mar 12

For time:

50 burpees
75 flutter kicks (4 Count - L,R,L,R = 1 Rep)
100 push ups
150 sit ups

WOD courtesy of TTW

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Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Tabata This

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals for each exercise with a 1 minute rest before switching exercises. Tabata score is the least number of reps performed in any of the eight intervals.

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CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

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CR8 Remote

Three rounds, 21-15- and 9 reps, for time of:
Overhead squats w/ stick or towel
Burpees
Mountain Climbers (L R = 1 Rep)

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CR8 CrossFit

75 Abmat Sit-ups
Tabata Bottom to Bottom Squats
800 meter

*Score is total # of squats performed during the bottom to bottom squats. Also log time it takes you to complete 800 meters in the comments.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the normal Tabata squat, motivates full hip extension. Also, the ten second rests dont seem as short with this protocol!