Shoulder Day

15-12-9-6-3 RFT of: C2B pull-up, 135 pound C&J, Push-up

"TK"

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood

DG

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

4 RFT 400M run 50 squats

Back Squat 5-5-5-5-5

January trimming

I hereby issue a challenge. Lose 10 pounds in January. We know how to do it. Drink less, eat less and healthier, sleep more, WOD hard and often, and throw in some play or cardio. Who's in? It's a $25 buy-in. Winner takes all. There has to be a prize of sorts, or some pain. If you lose the 10, you don't pay. If you do not, you must send whoever lost the most the $25. Maybe the rules could be better... what do you guys think. I could lose 10 lbs, I'd be leaner and meaner.

100 DU's, 5 RFT dumbbell lifts and HSPU, then 100 DUs

Row 5K

"Elizabeth"

10 RFT 12 Burpees and 12 Pull-ups

Cindy, just for fun

5 RFT&Load 15 handstand push-ups and dead lifts

Hang Squat Clean 3-3-3-3-3

20min AMRAP of Handstand, Squat, L-sit, Flexed arm-hang holds for 30 sec.

Arnie

Coffey

10 X 100M Sprint

95 Thruster Hang Power Clean and Sumo Fun Day!

4 x 500m Row with 3 min rest between

5minAMRAP 3x275#DL/7x115#PP

5 RFT 10 Kettle Bell C and J and 3 Muscle Ups

Squat 2-2-2-2-2

5rds: 20ghdsu/3 15' legless ropeclimb

5rds: 20ghdsu/3 15' legless ropeclimb

AMRAP in 15 minutes of: 20 Pushups & 50 Squats

Thruster 2-2-2-2-2

5K run

5rds: run 400m/21 185# DL

Bench Press x 2 10 sets

Holy Wallballs

Weighted pull-ups 1-1-1-1-1-1-1 reps

WILLY

Friday 131122

"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
Post time to comments.

Enlarge image
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

15 50#BOBrpee/15 315# DL/ 15 205# OHS/ 15 MU

Heavy Cindy

Hang Power Snatch 3-3-3-3-3

Filthy Fifty

The Endurant 30

Lee

CFT or Westside Speed Day

Helen

Hybrid Hybrid Day

Fran

Muscle-ups on the minute

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

2010 Northwest Regional event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

MS 5x1, PS 3x5, S 5x5

Lynne

2011 CF Games Regional WOD #6

Here is a link to when we did this last:

http://coasttocoastcrossfitcrew.blogspot.com/2011/06/2011-crossfit-games-regional-workout-6.html

5 Rounds of 10 wall climb, 10 TTB, 20 24" Box Jump

5 rds/15 kettlebell burpee/2 thruster/1snatch

Brandon's Bad Day

3rd
15 95# ohs
15 l-pull-up
15 95# split jerk
15 k2e
15 95# hang clean
15 back ex w/25#

Bent Over Rows 5x5

"Morrison"

"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Post time to comments.
Compare to 110704.

Fat Fran

AMRAP 15 Minutes - Push Press, Overhead Squats and GHD Sit-ups

AMRAP 15 Minutes - 15 C2B's and 30 second L-sit hold

15 minute AMRAP Row 250M and 25 pushups

Walsh

10 Day High Volume Less Fat Idea?

Lift Up Luke

5 min AMRAP
4 power cleans (155/105)
24 double unders
10 pull-ups

EVA!!

OHS heavy/FS heavy/BS heavy

Hanstand Walk Diane

Bench press 2-2-2-2-2-2-2-2-2-2

10 x 100M Sprints

Cindy or Mary

The Filthy Fifty

Tabata Score Squats x Muscle Ups in 4 minutes

Hang Power Cleans 3-3-3-3-3-3-3

6rds run400m/25pullups

Ring extensions, rolls, and sots press

"DT"

Front Squat 10x1

6rds/run400m/25burpees1'touch

21-18-15-12-9-6-3 Lunge, Thrusters, Pullups, K2E

Deadlift 3-3-3-3-3

Fight Gone Bad!

OHS and Core Stuff

Sprint 100m/C&J 1 Heavy/Muscle Ups

Old School X-Fit WODalicious

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

Post time to comments.
Compare to 040905.

Holleyman

Overhead lunges and burpees

Oly Day

THE DON!!!!!

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

21-15-9 DB Hang Cleans and HSPU

BARBARA

Linda - Storm through the bars

Shoulder Day

Roney

"Christine"

Three Rounds for Time

Row 500m
12 Bodyweight Dead Lift
21 20" Box Jump

Hotshots 19

10 sprints (row, run, swim, or bike, or all of the above mixed) with 2 minutes rest in between

Weighted Pull-ups

Annie

weighted dips

12 Min AMRAP: 5 GHD, 7 BEs, 9 OHS @ 95

10RFT of C&J, Pullups, Pushups, Squats

"Donny"

225# Deadlift/Burpees

21
15
9
9
15
21

Falkel

"Angie"

"Helen"

Clean and Jerk 7x1

Backwards Fiddy

2 RFT of 30 Thrusters and 30 L Pull-ups

5 RFT of 21 SDHPs and 21 Ring Dips

10 Rounds: 7 burpees, 7 TTB

30 Snatches

KELLY

DL 7x7

"Tabata Something Else"

Run 5K

Shoulder Press 5-5-5-5-5

1K Row + 5 RFT of Pullups and Push Jerks

CrossFit Games WOD: Thrusters/Legless Rope Climbs

DU/Run/RX/Run/FS/Run/FC/DBS/Run

Row Half Marathon W/ 2K Split

Ascending Reps 20-50

EVIL GAMES

Did you guys see this??????

http://games.crossfit.com/workouts/games#individual-row-1-&-row-2

"Tabata This!" - Note instructions

GHD's wallballs and 2-fer-1 Wallballs

Clean and Jerks and Rope Climbs

"Nancy"

3 RFT 15 Reps of Hang Power Cleans and Burpees

30 155# Squat Clean and Jerk

Chipper

compare to this : http://coasttocoastcrossfitcrew.blogspot.com/2010/02/chipper.html

This is the final WOD in the 2009 CrossFit games, when people learned who Mikko Salo was (and this was after doing like 10 other awful WODs that weekend):

http://games.crossfit.com/video/2009-crossfit-games-mens-chipper

The Total

"Diane"

Elizabeth

"Hope" (For Hope for Cures, FGB Style)

Tests

Smykowski

Chest 2 Bar, Box Jumps & GHD Situps

Behind the neck Jerk 1-1-1-1-1-1-1

21-5-9 Deadlifts and OHS

Bike, Row, Run, KBS, WB, Pull-Up Hexathon?!

AMRAP in 12min of 10 Burpees 25 Double Unders

"Bruck"

4 RFT
Run 400M
185# Back Squat 24 reps
135# Jerk 24 reps

5RFT 5 DL @ 275, 25 situps

Snatch Balance

FGB

21-18-15-12-9-6-3 HSPU and L Pullups

Hang Power Snatch 3-3-3-3-3

Hang Power Cleans 3-3-3-3-3-3

21-18-15-12-9-6-3 Front squats and GHDs

3 RFT 1K row, 20 pullups, 30 BJ's

15-12-9 Thrusters & Muscle-ups

Bike ride, bench, GHD

Gallant

Let's get this one on. Whoa.

Kettlebell Snatches and Pull-ups

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Sumo's and PJ's

Went back to the last time this came up and had to laugh... we all were posting, but no one actually did this WOD! LOL: http://coasttocoastcrossfitcrew.blogspot.com/2010/08/sumos-pjs.html

20 min AMRAP 5 HSPUs, 7 CTB's, 35 lb DB Snatches

Some wisom from Josh Bridges

Breaking the Mental Barrier Written by Josh Bridges
(Editor’s Note – It’s been a while since we posted this, but it seemed like a good time to remind everyone of the power they have inside them if their mental game is sound.)
The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The strong learn how to handle and control their mind when it starts to rant, rave and tell them to stop what they’re doing. The weak let it take over and OWN them.
Is it possible to develop strategies to break your mental barrier?  Absolutely. I prevent this little boss in my head from taking over in a couple of ways.
One more rep.
When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar,” you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.
Small Goals.
When I am in the middle of a workout, I always have small goals in my head. Small goals add up to big goals. For example, if my workout calls for 30 heavy thrusters, my first goal might just be to get to 5 thrusters.  When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “one more rep,” and then do it again.  After a few “one more rep” goals, I am at 16 or 20 . . . and all of a sudden I might be close enough to 30 to either take a quick break and knock out the rest in one set, or even finish it off by chipping away on more rep at a time.
Break through that wall.
My old wrestling coach used to yell at us when he saw us start to break mentally, “Break through that wall, it’s the only way to get strong.” He would say it over and over again. We would barely be able to stand up on the mat, but we never wanted to lose the mental battle, so we would fight and fight until we physically could not stand any longer. That became so deeply ingrained that now when things get rough I can still hear his voice yelling “Break through that wall.”
Your body can handle more than your mind thinks it can. Don’t let that little boss in your head beat you; go out there and show it that you are the boss!

Annie

Rows and Pushups

Run for 30 mins

2013 CF Regional Games WOD 7

2013 CrossFit Regional Games WOD 6

Runs, Hangs, Getups, Hangs, Getups, L-Sit

Back Squats

Sprint 200m/run 500m rest repeat

Franish Deadlift/Boxjump

2013 CF Games Regional # 4 "100's"... or ... "Doomsmaker"

30 Burpee muscle-ups

Weighted pull-ups 3-2-2-2-1-1-1-1-1

Omar

Helen

3 Rounds

400m Run 
21 1 /1/2 pood KB Swings
12 Pull-ups

"Jackie"

Weighted Dips

Brehm

Kelly

Dumbbell 5's

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Regionals announced

Check out it guys: http://games.crossfit.com/workouts/regionals

Michael

21-15-9 reps HSPU/Pull ups

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Front Squat 5X10

"Elizabeth"

Lots and Lots of L-pull-ups

Deadlift 3-3-3-3-3

Chipper

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Shoulder Press, Push Press, Push Jerk

Shoulder Press 1-1-1-1-1 reps

Push Press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Klepto

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

13.3 training wod/barbara style

5 RFT MU's and Run 400M

OHS 1-1-1-1-1-1-1

"Schmalls"

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

3 RFT: 800 meter run, 50 Wall balls

Jackie

1000 meter row
45# Thrusters, 50 reps
30 pull-ups

Dumbbell Clean and Jerk 5-5-5-5-5

4 RFT 400M run 50 squats

Row 500M, Bench 135 x 15 (x5)

10 Rds 15 135#DL & 15 Push ups

13.3 Redo

3 RFT Lunges, Squats, BE

Legs smoked from back squats, but this will be good... arm injury doesn't care about any of these!

Unpartitioned Fran

For time,

45 reps of 95 pound Thruster
45 Pull-ups

Diane

21-15-9 of:
225 pound  Deadlift
Handstand push-ups

"Jorge"

"Jorge"
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

10 x 100M sprints

Run 400M 90 sec rest X8

Open 13.5

Won't be too hard for us, we won't make it out of the first round!

Rows and Abdominal work

115's

Power Cleans and Burpees

13.4

3        CJ
3        TTB
6        CJ
6        TTB
9        CJ
9        TTB
12      CJ
12      TTB
15      CJ
15      TTB

NASTY GIRLS

Cameron

Runs and Deadlifts

Five rounds for time of:
400 meter run
185# Deadlift, 21 reps

20 KBS, 30 TTB, Run 400M

13.3

Karen

90 DUs

30 MUs

CJ 3-3-2-2-2-1-1-1-1-1

12 Minutes of Suck

12 Minute AMRAP
4 75# Press
8 75# Sumo High Pull
12 75# Front Squat

Barazza

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups

Row row row your bench

13.2

10 Minute AMRAP
5 115# Shoulder to Overhead
10 115# Deadlift
15 24" Box Jump

3 RFT OH walk, barbell lunges, farmer carry

Three rounds for time of:
185 pound barbell Overhead walk, 50 yards
185 pound barbell Walking lunge, 25 yards
95 pound barbells Farmer carry, 50 yards

OHS 3-3-3-3-3

15 mins of 15 CTBs and 30 second ring L sit hold

13.1

CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Run, Handstand Walk, Run, Pistols

Two rounds for Time of:

Run 400 meters
Handstand Walk 15 meters
Run 400 meters
One legged squat, 30 reps

Adrian

Seven Rounds for Time:

3 Forward Rolls
5 Wall Climbs
7 Toes to Bar
9 Box Jumps, 30" box

Run Lunge Squat

Three rounds for time of:


Run 200 meters

100 meter Walking lunge

50 Squats



Post time to comments.

30 Minutes of Pushups and Rope Climb

30 Muscle Ups bailing forward

It took a good damn while, but I learned something new and didn't break my skull open.  Sorry about the fat man with his shirt off, but I was starting to overheat and I neeede to do something to get it done, so I figured go witht the old crossfit standby.

Hickman a.k.a. "Zeus"

"Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Grace or Elisabeth

7rd/DU+Snatch for time and weight

12-9-6-3 Snatch/Burpee

Hamilton

New Garage?

Yo - We are probably going to move to an area called "Washington Park" towards the end of the year. We bought a little 1160 sf brick Tudor and we are popping the top and building it back, will be about 3,100 sf above ground + basement by the time we are done. Crazy project. Here is a picture of the new garage. It will be a 3 car with one car in it. Note the priority LOL. The rope climb chute will have two ropes. Left door will have keypad access from the alley for WOD friends. Dimesions are 33x22 feet. That's as big as we were allowed to do it.

Push Press 5x3

Back Squat 5-5-5-5-5

15minAMRAP:10KBS/10BJ/10RD

7rd,7-155#pj/7ctb/7burpees

Power Clean

Hortman

Jackie

Hang Squat Clean 7x2

2 RFT: 100 DUs, 50 PP's, 25 TTB

7minARMAP DL/20m/14pistols/21DU/20m

Run 800m x3 with 2 minutes rest

Or Fletcher's wet dream wod: Row 1000m x3 with 2 minutes rest.

Sweat Angle Sweatshirt

Pretty good sweat image for sweating through a undershirt and sweatshirt and leaving reverse image on stall matt after the chief eh?

Ascending Reps 20-50

205 pound Front squat, 20 reps 30 Box jump, 30 inch box 40 Kettlebell swings, 1.5 pood 50 Wall ball shots, 20 pound ball

Shoulder Press 5x3

The Chief

30 Pullups/30 DL's 155#/30 Box J's 24"

AMANDA

Touch and Go C&J 15/12/9

BACKWARDS Filthy Fifty

75 HSPUs with 20 DU's on the minute

thruster/run wod or row

"Health Lift" 5x3

Sean

Ten rounds for time of: 11 Chest to bar pull-ups 75 pound Front squat, 22 reps

Skills and Drills - Games WOD

3 Rds 1 arm snatches, GHDs, and TTBs

Fight Gone Bad!

Front Squat 1-1-1-1-1

30HSP/40PU/50KBS1.5/60SU/70BP

Deadlift 5x5

Lynne

Karen

5 RFT 7 Ring Lowers and 15 ring pushups

"This one is for quality, not for time..."

The Filthy Fifty

Split Jerk 1-1-1-1-1-1-1

(Heavy) Cindy

OHS x 3

Victoria

FRAN

HELEN

5rd/10TTB,10-75#PS,10WB