CrossFit Winchester

WOD

2009-07-15T17:34:00.001-04:00

Nancy

5 Rounds

Run 400 meters

15 reps Overhead Squats (95#)

Work Out of the Day

2009-07-14T20:30:00.001-04:00

WOD: for time

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

WOD

2009-07-13T09:46:00.002-04:00

5 rounds

30 GHD Sit-ups

25 Back extensions

Work Out of the Day

2009-07-09T16:59:00.001-04:00

It's time for the bench mark everyone loves.

FRAN

21, 15, 9 reps of

Thrusters 95/65#

Pull-ups

Work Out of the Day

2009-07-08T18:11:00.004-04:00

5 Rounds

10 reps thruster (95/65#)
10 reps Sumo dead lift (95/65#)
10 Burpees

WOD

2009-07-08T15:50:00.002-04:00

5 rounds

Walking Lunge 50Ft

21 Burpees

Times:

Nathan: 16:32

Lisa 16:47

Brian 17:28

Brandon 17:28

Heather 17:04

Work Out of the Day

2009-07-06T22:10:00.002-04:00

WOD: 4 rounds

Sprint 150 Meters

25 Kettle bell swings

25 Wall ball Shots

WOD

2009-07-03T11:01:00.002-04:00

Run 400m (one time at beginning)

Complete 4 rounds of the following

25 steps Weighted lunge

25 High jumps (knees to chest or double unders)

25 Triceps extensions

25 High Jumps

25 Push-ups

Run 400m (one time at the end)

WOD

2009-07-02T10:25:00.001-04:00

Work Out of the Day

5 Rounds

21 Kettle bell swings

25 GHD Sit-ups

21 Knees to Elbows

WOD

2009-06-30T23:35:00.002-04:00

The Workout

Complete for time

50 Wall ball 20# 10 ft

50 Pull-ups

35 Wall ball

35 Pull-ups

20 Wall ball

20 Pull-ups

WORKOUT OF THE DAY

2009-06-18T22:58:00.001-04:00

TEAM WORKOUT

COMPLETE 2 TIMES

ONE PERSON WORKING AT A TIME

MOVE ON WHEN FINISHED

1000 METER ROW

100 PUSH-UPS

100 BURPEES

100 WALL BALLS 20#

100 20" BOX JUMP

WORKOUT OF THE DAY

2009-06-17T21:34:00.000-04:00

"MURPH"

COMPLETE FOR TIME

1 MILE RUN
100 PULL-UPS
200 PUSH-UPS
300 SQUATS
1 MILE RUN

WORKOUT OF THE DAY

2009-06-16T06:44:00.000-04:00

5 ROUNDS FOR TIME

400 METER RUN
50 THRUSTERS 45#
21 BURPEES
10 PULL-UPS

WORKOUT OF THE DAY

2009-06-15T20:58:00.002-04:00

"BEAR" (VARIATION)

7 TIMES FOR 7 ROUNDS FOR TIME

DEAD LIFT
HANG CLEAN
PUSH PRESS
OVERHEAD SQUAT
BACK SQUAT
BACK PUSH PRESS

WORKOUT OF THE DAY

2009-06-11T08:44:00.002-04:00

COMPLETE FOR TIME

10 SQUAT CLEANS 135 LB
50 SIT-UPS
8 SQUAT CLEANS 135 LB
40 SIT-UPS
6 SQUAT CLEANS 135 LB
30 SIT-UPS
4 SQUAT CLEANS 135 LB
20 SIT-UPS
2 SQUAT CLEANS 135 LB
10 SIT-UPS

(SCALE AS NEEDED)

WORKOUT OF THE DAY

2009-06-10T13:40:00.002-04:00

"KETTLEBELL FRAN"

21-15-9 REPS FOR TIME

THRUSTERS (70LB/50LB) (TOTAL WEIGHTS)
PULL-UPS

WORKOUT OF THE DAY

2009-06-09T07:17:00.002-04:00

2 ROUNDS FOR TIME

25 PULL-UPS
25 DEAD LIFTS 135#
25 BOX JUMPS
25 MED BALL CLEANS 20#
25 PUSH UPS
25 SIT-UPS
25 BURPEES

WORKOUT OF THE DAY

2009-06-08T06:50:00.001-04:00

"CINDY"

AMRAP IN 20 MINUTES

5 PULL-UPS
10 PUSH-UPS
15 SQUATS

WORKOUT OF THE DAY

2009-06-04T06:37:00.001-04:00

5 ROUNDS FOR TIME

21 PUSH PRESS 95#
21 BOX JUMPS
21 WALL BALL SHOTS

WORKOUT OF THE DAY

2009-06-03T17:09:00.000-04:00

AMRAP IN 20 MINUTES

10 BURPEES
10 SQUATS
10 SIT-UPS

WORKOUT OF THE DAY

2009-06-02T06:29:00.002-04:00

"EVA"

5 ROUNDS FOR TIME

800 METER RUN (5 LAPS)
30 KETTLEBELL SWINGS (72#)
30 PULL-UPS

WORKOUT OF THE DAY

2009-06-01T07:02:00.005-04:00

OLYMPIC LIFTS SKILLS DAY

TODAY WE WILL WORK ON THE "O" LIFTS,
AND IF TIME PERMITS A SMALL WORKOUT TO
CONCLUDE THE SESSION.

WORKOUT OF THE DAY

2009-05-28T08:11:00.001-04:00

"Filthy Fifty"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16Kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WORKOUT OF THE DAY

2009-05-27T08:13:00.002-04:00

"FIGHT GONE BAD"

Three Rounds

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.

NAME REPS

MIKE 242
SHANNON 281
JIMMY 252
CHRIS 277
JOHN 324
DREW 287

WORKOUT OF THE DAY

2009-05-26T16:17:00.002-04:00

COMPLETION OR TIME

40 MED-BALL CLEANS
10 PUSH-UPS
21 SIT-UPS
30 MED-BALL CLEANS
20 PUSH-UPS
21 SIT-UPS
20 MED-BALL CLEANS
30 PUSH-UPS
21 SIT-UPS
10 MED-BALL CLEANS
40 PUSH-UPS
21 SIT-UPS

Thursday WOD Kelly

2009-05-21T04:35:00.002-04:00

WOD: Kelly

5 rounds

400m run

30 wall ball

30 box jumps

Daniel

2009-05-20T06:34:00.002-04:00

The Work Out

Complete for time

50 Pull-ups

Run 400M (That's 2 1/2 laps)

21 reps Thruster

Run 800M (for us mathematically challenged 5 laps)

21 reps Thruster

Run 400M

50 Pull-ups

Scale reps and distance as necessary.

Tuesday

2009-05-19T08:57:00.003-04:00

This is Steve's birthday workout.

WOD 5 Rounds for time

10 Kettle bell swings (24/16Kg)

10 Burpee pull-ups

10 Plyo push-ups

WOD

2009-05-18T02:37:00.005-04:00

The W.O.D.

4 Rounds
25 Box Jumps, 20"
25 Wall Ball Shots
25 Floor Wipers
25 Kettle bell Sumo Dead lift

WORKOUT OF THE DAY

2009-05-14T07:30:00.002-04:00

5 ROUNDS FOR TIME

40 WALKING LUNGES
KETTLEBELL CLEAN AND PRESS (30 EACH ARM)
12 BURPEES

WORKOUT OF THE DAY

2009-05-13T07:32:00.002-04:00

"FRAN"

21-15-9 COMPLETE FOR TIME

95# THRUSTERS
PULL-UPS

WORKOUT OF THE DAY

2009-05-12T08:49:00.002-04:00

"HELEN (PLUS)"

4 ROUNDS FOR TIME

RUN 800 METERS
21 KB SWINGS
12 PULL-UPS

WORKOUT OF THE DAY

2009-05-11T10:11:00.003-04:00

"BRENDA"

5 ROUNDS FOR TIME

20 PULL-UPS
30 PUSH-UPS
40 SIT-UPS
50 SQUATS

3 MINUTE REST BETWEEN ROUNDS

WORKOUT OF THE DAY

2009-05-07T07:20:00.003-04:00

As Many Rounds As Possible in 20 Minutes

100 Single Jump ropes
45# Sumo Dead-lift High Pull 25 Reps.
20 Burpees

Then a small competition......

WORKOUT OF THE DAY

2009-05-06T08:12:00.003-04:00

5 ROUNDS FOR TIME

95# PUSH PRESS 21 REPS
21 BACK EXTENSIONS
21 MED. BALL CLEANS
21 SIT-UPS

WORKOUT OF THE DAY

2009-05-05T08:13:00.003-04:00

“12 X 12”

10 ROUNDS FOR TIME

12 BOX JUMPS
12 PULL-UPS

Great job everyone last night, that is a killer workout. Everyone did great! See you all tonight!

Workout Of the Day

2009-05-04T10:01:00.005-04:00

"Hansen"

5 RDS. for time

Kettlebell Swings 72lbs, 30 Reps
30 Burpees
30 Gluteham Sit-ups

Looks easy on paper

2009-04-30T08:42:00.003-04:00

The WOD: As Many Rounds As Possible (AMRAP)in 20 min.

65# Thruster 15 reps

Jumping pull-ups 21 reps

Great job every one. Keep up the good work. I will be looking for those measurable, observable, repeatable results.

Hopper Deck

2009-04-29T16:10:00.003-04:00

Today we will use the hopper deck for the work out.

Varied and Random

Functional Fitness

executed at High Intensity

The Queen of clubs Cindy
AMRAP 20 min
5 Pull-ups
10 Push-ups
15 Squats

WOD

2009-04-28T08:53:00.000-04:00

The Work Out of the Day

4 Rounds

Run 400 Meters

50 Squats

Danny

2009-04-27T06:25:00.003-04:00

WOD: AMRAP 20 Min

30 reps box jump (24 in)

30 reps Thruster (115#)

30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Tribute WOD

2009-04-23T09:24:00.006-04:00

The following workout is a tribute to the fallen Oakland Police Officers I pulled from CrossFit Solano

Complete the following twice for time:

20 pull-ups
20 push-ups
20 Abmat sit-ups
20 squats
Run 400m with 20# medball
20 burpees
20 box jumps (20")
20 walking lunge steps
20 push press (75#/55#)
Run 400m with 20# medball

KB Fran

2009-04-22T23:15:00.004-04:00

WOD Fran using Kettle bells

Complete reps for time

21,15,9

Kettle bell thruster (70/50#)

Pull-ups

Times:

Tom: 9:21 70#

Mike: 6:06 30#

Brian: 7:40 50#

Luke: 5:15 30#

Mathew 5:54 30#

Steve 6:34 50#

Cathrin 6:58 30#

WOD suprise

2009-04-21T14:41:00.006-04:00

The WOD will be posted On the white board

Don't be scared

OK here is what we did

WOD Complete for time

Burpees (Joy)

Med Ball Slams

Pull-ups

Rotate thru the three exercises doing the following reps Reps 10,9,8,7,6,5,4,3,2,1

Great job every one

Monday

2009-04-20T17:11:00.003-04:00

The WOD: 5 rounds

10 Front squat 95#
15 Wall ball 20# 10ft
20 Sit-ups Ab Mat
25 Double Unders or knees to chest

Times:
Andrew: 20:31 (55# front squat)

Yes Andrew was looking at pukie.

Tom: 21:36 (45# front squat)

Catherin: 23:29 (25# front squat 8#med ball)

WOD Flithy 50

2009-04-16T07:35:00.005-04:00

Work Out of the Day
Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16Kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Charles: 29:40 (40 reps)

Pegdog: 25:18 (40reps)

Andrew: 31:13

Nate: 26:20 (40 reps)

Heather: 30:13

Michele: 33:09 (40reps)

Angie

2009-04-15T07:58:00.001-04:00

WOD:
Complete for time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Luke 12:44 half of rx
Mathew 12:44 half of rx
Catherin 19:40 half of rx
Lisa 27:00
Tom 31:00
Andrew 32:00
Dave 34:00

Switch

2009-04-14T00:13:00.006-04:00

Switch up the work outs This was originally posted for yesterday. It also has been dialed down a bit.

One team mate has to complete 4 exercise while the other team mate rests'. Rotate for 30 minutes.

5 Push-ups
5 Dead lift
5 GHD Sit-ups
5 Squats

Change

2009-04-13T08:52:00.004-04:00

We had a bit of a change Random and varied

10 rounds

15 reps dead lift

15 GHD sit-ups

Clean

2009-04-09T07:21:00.004-04:00

Grace

30 reps Clean & Jerk (135# rx) we will scale as necessary

Some Motivation

Nancy

2009-04-08T07:56:00.004-04:00

The WOD : Nancy
5 rounds for time

400m Run
15 reps Over Head Squats 95/65#

Tuesday

2009-04-07T10:48:00.007-04:00

I pulled this WOD from another affiliate.
CrossFit CDA

50 Box Jumps
500 m Row
40 Push Ups
40 Wall Balls
30 Pull Ups
20 Brupees (because every one loves them)
10Thrusters 135/85#

Monday WOD

2009-04-06T18:27:00.003-04:00

The WOD: 4 rounds for time

50 reps H2H (hand 2 hand) Kettle bell swings
25 reps Ring Dips
25 reps Wall Ball 20# 10ft

Over Head

2009-04-02T08:41:00.003-04:00

The Work Out of the Day:
5 rounds
50 ft Barbell Over Head Walking Lunge 45# (scale barbell as necessary)
21 reps Burpees (Because they are FUN!)

Wednesday

2009-04-01T07:53:00.003-04:00

Work Out of the Day

WOD: 5 Rounds

30 Glut Ham Sit-ups
25 Back extensions

Helen

2009-03-31T12:47:00.003-04:00

Nice weather for a small run.

The WOD 3 rounds for time:

400 meter run
21 Kettle bell swings
12 Pull-ups

Times:

Christine 11:45

Steven 12:05

Nate 12:18

Chris 13:46

Pegdog 14:11

Heather 14:11

Louanne 14:55

Michelle 14:55

Judy 15:00

Monday

2009-03-30T10:34:00.004-04:00

I have learned some new skills over this weekend. I would like to thank Mr. Jeff Martone for an outstanding two days of demonstration and instruction on the Kettlebell. We will be implementing more Kettlebell work into our WODs. Observable, Measurable, Repeatable. Now grab a kettlebell.

The WOD:
7 rounds
10 Squats.
10 Vertical leaps.
10 Kettlebell Russian swing.
10 Burpees just for fun.

Tabata Something Else

2009-03-26T08:14:00.007-04:00

WOD "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest
the first 8 intervals are Pull-ups,
the second 8 are Push-ups,
the third 8 intervals are Sit-ups, and finally,
the last 8 intervals are Squats.

There is no rest between exercises. Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Totals: Pull-ups Push-ups Sit-ups Squats
Charels 63, 62, 55, 84
Christine 86, 110, 88, 102
Judy 61, 75, 58, 99
Nathan 28, 83, 89, 104
Lou Ann 89, 96, 67, 100
Lisa 96, 113, 69, 117
Pegdog 45, 66, 85, 117
Steve 61, 100, 60, 126
Michelle 90, 85, 51, 77

Fran

2009-03-25T07:38:00.004-04:00

Yes another bench mark Fran

Complete reps 21, 15, 09.
Thrusters 95/65#
Pull-ups

Times:

Michelle 4:50 (Jumping pull-ups, 30# thruster)

Cathleen 4:08 (Jumping pull-ups, 30# thruster)

Tom 6:52 (75# thruster)
Luke 3:30 (Jumping pull-ups, 25# thruster)
Matthew 4:16 (Jumping -pull-ups 25# thruster)
Donnie 5:56 AS RX'd
Tara 6:44 (Jumping pull-ups 65# rx thruster)
Chris 11:22 (Jumping pull-ups 95# rx thruster)

WOD

2009-03-24T07:46:00.004-04:00

Tuesday Work Out

AMRAP for 30 min

5 Pull-ups

5 Ring Dips

15 Sit-ups

Rounds Complete
Chris 12.5
Louann 11
Judy 11
Heather 14
Steve 12
Nathan 0 (he forgot to count)
Derek 0 (he forgot to count)
I may have to update this later my notes are at the gym. Good job.

Monday again

2009-03-23T08:03:00.004-04:00

The WOD AMRAP in 20 Min.
10/ 5 right 5 left Turkish get ups
Walking Lunge (25 Meters)
15 Ring Push-ups
10 Vertical Jumps

Skills

2009-03-19T19:34:00.002-04:00

Skills Day, We are going to dial it down today and work on some skills as a group

Over Head Squat
Squat
Med ball cleans
Back extensions
The Kipp

Kelly

2009-03-18T07:46:00.010-04:00

Bench Mark WOD: Kelly

5 Rounds

Run 400M
30 Box Jumps
30 Wall Ball (10 ft)
Times
Donnie: 25:21 as RX'd smoked it
Tara: 32:01 16/8# med ball
Luke: 21:30 3 RNDs 8# med ball
Matthew: 21:20 3 RNDs 8# med ball
Tom 41:26 18# med ball
Cathlene 35:03 4 RNDs 8# med ball
Chris 42:11 500 M row 16# med ball

Work Out of the Day

2009-03-17T09:06:00.004-04:00

Todays WOD: 3 rounds

20 Thrusters (95#)
15 burpee pull-ups
20 Sumo Dead Lifts (95#)

Great effort every one

Monday WOD

2009-03-16T07:58:00.006-04:00

The WOD: Complete for time

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Week End

2009-03-13T17:32:00.003-04:00

Grab your sticks and practice the basic movements

Squat

Over Head Squat

Front Squat

Sumo Dead Lift

Dead Lift

Clean

Press

Push Press

Push Jerk

Thursday WOD

2009-03-12T08:41:00.003-04:00

The WOD: 5 rounds for time

05 GHD Sit-ups
10 Plyo Push-ups
15 Sumo Dead lift
20 Box Jumps

WOD

2009-03-10T07:55:00.003-04:00

The Work Out of the Day will be another Bench Mark. Bring your note books

The WOD: Cindy

AMRAP in 20 min

5 Pull-ups

10 Push-ups

15 Squats

Nice Weather

2009-03-09T15:50:00.001-04:00

The weather is still nice out. Going to do a little running

The WOD:
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Week End

2009-03-07T13:25:00.002-05:00

No Work Outs

Time to enjoy the weather

Thursday WOD

2009-03-05T07:40:00.004-05:00

We will be doing Fight Gone Bad. This WOD was made popular by UFC fighter BJ Penn

Three Rounds

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)

Wednesday WOD

2009-03-04T16:17:00.003-05:00

The WOD: 5 rounds for time

10 Thrusters

10 Wall Ball shots 10 ft

10/10 Vertical leaps

20 Sit-ups

Ready GO

NO Burpees

2009-03-03T08:46:00.004-05:00

The winning team from Thursday gave me the exercises they wanted to see programed into this work out. This will be another team event. As requested we will do NO/NO burpees today.

The WOD: AMPAP 20 Min

Team will consist of two members. One member will execute knees to elbows until the second team mate completes the following
10 Kettle bell swings (scale weight as needed)
Lunge 15 ft
10 Med Ball slams
Lunge 15 ft
Relieve team mate. Do knees to elbows until team mate relives you.

Gym is Open today Change 1

2009-03-02T09:17:00.011-05:00

Change from the earlier post

We will be OPEN today the inclement weather did not move in. We will do the work out posted at the gym.

The WOD: Black Jack 21
complete for time

20 Push-up 1 Sit-up
19 Push-up 2 Sit-up
18 Push-up 3 Sit-up
17 Push-up 4 Sit-up
16 Push-up 5 Sit-up
15 Push-up 6 Sit-up
14 Push-up 7 Sit-up
13 Push-up 8 Sit-up
12 Push-up 9 Sit-up
11 Push-up 10 Sit-up
10 Push-up 11 Sit-up
9 Push-up 12 Sit-up
8 Push-up 13 Sit-up
7 Push-up 14 Sit-up
6 Push-up 15 Sit-up
5 Push-up 16 Sit-up
4 Push-up 17 Sit-up
3 Push-up 18 Sit-up
2 Push-up 19 Sit-up
1 Push-up 20 Sit-up

Wow that's a lot of typing & a lot of work.
Ready GO

Weekend

2009-02-28T08:08:00.003-05:00

No Workouts.

We would like to offer a class on Saturday the time would around noon. If you are interested please see Steve.

Team WOD

2009-02-26T08:35:00.002-05:00

Oh yea the weather is nice back to the missed team WOD

The WOD: AMRAP in 20 Min

2 Person Team For 20 minutes one team member does overhead squats while the other team member runs 400m. Your score is total number of overhead squats.

Barbara

2009-02-25T08:50:00.003-05:00

The WOD: Barbara
5 Rounds

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 min between rounds

FRAN

2009-02-24T10:28:00.004-05:00

The WOD: Fran, complete for time

Reps 21, 15, 9 of the following

Thrusters
Pull-ups

We have moved CrossFit to the left side of the studio as you walk in. Yea

Every one loves Fran (NOT)

Monday

2009-02-23T06:39:00.002-05:00

The WOD: AMRAP in 20 Min
25 Box jumps
25 Jumping Pull-ups
15 Ring dips
50 Meter sprint

Post your times in comments

Work on skills

2009-02-20T14:44:00.004-05:00

The weekend gym is closed. Work on your skills at home.

Squat
Overhead squat
Front squat
Sumo dead lift high pull
Dead lift
Clean
Press
Push press
Push jerk

Angie (Benchmark)

2009-02-19T16:02:00.002-05:00

WOD:
Complete for time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Solid effort for every one. I did not let any one scale the reps. As RX'd

WOD

2009-02-18T08:25:00.002-05:00

The WOD:
4 Rounds trying to accomplish as many reps as possible

Row 1 Minute (count meters)
Squat 1 Minute
Med ball leg raise 1 Minute
Kettle bell Sumo Dead Lift 1 Minute
Rest 1 Minute

WOD

2009-02-17T06:00:00.003-05:00

The W.O.D.
5 Rounds
25 Box Jumps, 20"
25 Wall Ball Shots
25 Floor Wipers
25 Front Squats

Monday Work Out

2009-02-16T10:49:00.003-05:00

The Work Out of the Day:

5 rounds

50 ft Barbell Over Head Walking Lunge (scale barbell as necessary)

21 reps Burpees

Week End

2009-02-13T17:32:00.005-05:00

NO WOD

Filthy 50

2009-02-12T08:16:00.002-05:00

The WOD: Complete for time

50 Box Jumps
50 Jumping Pull-ups
50 Kettle Bell Swings
50 Steps walking lunge
50 Knees to elbows
50 Push press
50 Wall Balls
50 Burpees
50 Double unders

The aftermath. Awesome job every one.

Helen +1

2009-02-11T15:56:00.005-05:00

Is it spring yet.
We are going to take advantage of this warm weather and do a work out called Helen that calls for 3 rounds. I am going to kick it up a bit and add an extra round.

The WOD 4 rounds for time:
400 meter run (I know you will enjoy this Chris)
21 Kettle bell swings
12 Pull-ups

Team WOD (NO JOY)

2009-02-10T06:49:00.006-05:00

No Joy the rain started to fall so we had to improvise the alternate WOD was

WOD Complete for time
REPS 10,8,6,6,8,10
Sumo Dead lift High Pull
Hand Stand Push-ups
Vertical Leap
Push-ups
We will save the one below for another day.

The WOD: AMRAP 20 minutes

For 20 minutes one team member does overhead squats while the other team member runs 400m. Your score is total number of overhead squats.

The torso’s angle of inclination above

horizontal. As a squat matures this angle

increases. The squat becomes more upright as

the athlete’s strength and neural “connectedness”

to the posterior chain increase. Lower angles of

inclination are created in an attempt to cantilever

away from a weak posterior chain and onto the

quadriceps. While technically correct, the lower

angle is mechanically disadvantaged.

90-A: This is the angle of rotation of the arms,

at the shoulders, past overhead. The lower A is,

the greater the rotation, 90-A, required of the

shoulders to keep the bar in the frontal plane.

The larger 90-A is, the wider the grip required to

allow the shoulders to rotate to keep the bar in

the frontal plane. Ultimately the connectedness/

strength of the posterior chain will determine

the width of the grip, elevation of the squat, and

degree of rotation of the shoulders. Maturity and

quality of the squat is a determinant of all of the

mechanics of the overhead squat.

g: These lines mark horizontal

f: This line defines the frontal plane. It divides the

athlete front half from back half. In the squat (as

with most weightlifting movements) the athlete

endeavors to keep the load in this plane. If a load

deviates substantially from this plane the athlete

has to bring the load back, which in turn pulls the

athlete off balance.

b: This is roughly the position for a back or front

squat.

a: This is the position for the overhead squat.

With perfect stability, movement, and alignment

this position does not increase the moment

about the hip or back. The difference in an

athlete’s strength when squatting here, overhead,

as opposed to position b, the back or front squat,

is a perfect measure of instability in the torso,

legs, or shoulders, and improper line of action in

the shoulders, hips, or legs, and weak or flawed

posture in the squat.

c: This position has the load behind the frontal

plane. It can actually decrease the moment on the

hip and back. As long as balance is maintained the

position is strong.

d: This is a fatal flaw in the overhead squat. Even

slight movement in this direction greatly increases

the moment in the hip and back. Moving in this

direction with even a small load can collapse the

squat like a house of cards.

Kelly

2009-02-09T06:25:00.001-05:00

The WOD: Kelly
5 Rounds

400 Meater run
30 Box Jumps
30 Wall Ball

NO WOD

2009-02-06T22:03:00.002-05:00

Off until Monday You can check out Every Day Fitness If you are looking for a work out Steve will continue to post his work outs and times on that site

Work Out of the Day

2009-02-05T19:57:00.003-05:00

Great effort every one.
The WOD: 5 Rounds for time
10 Med Ball Push-ups
20 Steps Weighted Lunge
10 Burpees

WOD

2009-02-04T07:32:00.003-05:00

We will try not to bust up any celling fans this time around

The WOD: 5 rounds for time
10 Thrusters (95/65#)
10 Wall Ball shots 10 ft (18/16#)
10 Kettle bell swings (40/25#)
10 Vertical leaps

Tabata Something Else

2009-02-03T16:47:00.000-05:00

WOD

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Great job every one.

Day 1 CF Winchester

2009-02-02T23:14:00.000-05:00

Day one of the new Website. We are changing our name to CrossFit Winchester. For all of the dedicated members Mr. Boyce, Matt, and Myself would like to say Thank you and we hope to continue providing you with top notch training. This web-site is only but a temporary home. We should have a permanent site up and running in no time. I would like to ask for input on what you would like to see on the new site. We will be posting your Work Out of the Day (WOD) on this as well as the new site. Fell free to make comments at the bottom and thank you again for your dedication to fitness.

2009-02-01T07:30:00.010-05:00

Schedule

2009-02-01T07:22:00.005-05:00