CrossFit180 WOD

WED

2012-02-15T17:30:00.000-08:00

180WOD

10,10,5,5,3,3 Deadlift

then

21,15,9
Deadlift 135/185
Double under
SDHP

Happy Valentine's Day - 2/14/12!!!

2012-02-14T19:26:00.001-08:00

2 burpees
14 box jumps (odd rounds) 14 pull ups (even rounds)
2 burpees
14 Med Ball Vups
2 Burpees
14 Lunges (7 each leg)

12 rounds for time.....yes, 12!!!

XOXOXO

Monday

2012-02-13T20:23:00.001-08:00

5x3 thrusterThenThruster & KB ladder as high as possible in 12 min-- Post From My iPad

Saturday Sprints

2012-02-11T12:46:00.001-08:00

In three minutes:
10 Burpees - 20 Wallball - 10 Burpees - Max wallballs in remaining time
rest 3 minutes
10 Burpees - 20 Pullups - 10 burpees - Max Pullups in remaining time
rest 3
10 burpees - 20 KB - 10 burpees - Max KB in remaining time
rest 3
10 burpees - 20 box - 10 burpees - max box in remaining time
rest 3
10 burpees - 200m row - 10 burpees - max meters in remaining time

Friday

2012-02-10T16:31:00.001-08:00

180WOD

15 slams

10 push press 115/80

30 Situps

18 min amrap

Happy Tuesday - Enjoy

2012-02-07T18:27:00.001-08:00

180WOD

100 Double unders / 300 Singles
10 plate burpees
20 pullups
30 box
40 KB
50 Wallball
60 plate burpees

Monday Madness

2012-02-06T18:22:00.001-08:00

180WOD - 95/1354 min Clean & Jerk4 min rest4 min Squat Clean4 min rest4 min power clean-- Post From My iPad

Saturday

2012-02-04T07:56:00.000-08:00

180WOD - Team of Two, alternate between -
5 Toes to Bar
10 Med Ball Cleans
15 slams
then
5 DL
10 Box
15 Situps
then
100m row
200m row
300m row
8 minutes each station & 2 min rest between each

Legs Gone Bad

2012-02-01T19:16:00.001-08:00

"FIGHT GONE BAD" style

Rowing for Calories
Ball slams
Weighted Step ups (24"/45lb plate & 20"25lb plate)
Wall Ball 20/14
Front Squat 115/75

1 Minute Each counting reps for complete 5 min round
Rest 1 minute
Repeat 2 more rounds!

Triple, Double, Single HELEN

2012-01-31T19:57:00.000-08:00

1200m RUN (yes, in January!!)
63 KB Swings
36 Pull ups

800m Run
42 KB Swings
24 Pull ups

400m Run
21 KB swings
12 Pull ups

4 Minutes of Glory

2012-01-30T18:30:00.000-08:00

10 Deadlift
9 Back Squat
8 Power Cleans
7 Push Press
6 SDHP
5 Hang Cleans
4 Front Squats
3 Thrusters
2 Snatch
1 OHS

4 min to complete 55 reps...rest 4 min...repeat 4 times going up in weight each set if possible until you can't complete in 4 minutes!

Best of Luck Brent Batalis on your Hip Surgery and Speedy Recovery!!

Saturday

2012-01-28T09:19:00.001-08:00

180WODteam of threeRow 25020 reps med ball clean, pullup or kb16 min AMRAPThen Tabata:SitupsKB RowSitupsBox-- Post From My iPad

Friday

2012-01-27T16:00:00.000-08:00

180WOD
9 OHS/FS
6 Snatch or 9 Power Clean
9 Toes to Bar
18 min AMRAP with a partner - alternate movements.

Tuesday

2012-01-24T18:38:00.001-08:00

180WOD50 double unders10-6 ladderDead lift 135/155/225BoxKb50 double unders5-1 ladderDead liftBoxKb50 double unders-- Post From My iPad

Just ask tony...Front Squat & Push press

2012-01-23T17:15:00.001-08:00

180WOD4x3 thrusterThen7 min blastThruster 53/65/95PullupWallballBurpee1min all out...1 min rest at each movement. Post total number of reps-- Post From My iPad

Friday

2012-01-20T16:05:00.001-08:00

180WOD3 clean 155/1156 box9 pullups8 rounds-- Post From My iPad

Wed

2012-01-18T18:09:00.001-08:00

180WOD

Skill work - Front Squat

Then

200m row

30 kb

20 wallball

10 burpees

Sprint for time - rest 4 min & repeat 3 rounds

Monday

2012-01-16T18:27:00.001-08:00

180WOD

5x5 strict press

Then

21-15-9

Burpee

Box

Toes to Bar

3 reps x 5!

2012-01-12T20:27:00.000-08:00

1 deadlift
1 power clean
1 push jerk

5 times in 1 minute increasing weight until you can not complete successfully all 5 sets in 1 min.

6 working sets!

500M ROW for time!

Double EMOM

2012-01-10T18:55:00.000-08:00

180wod

Alternate between KB & box until failure increasing 1 rep each minute

Monday

2012-01-09T17:46:00.001-08:00

180WOD

2 MIN Max Thrusters

2 min max Pushups/situps

4 min rest

3rds

Saturday

2012-01-07T10:30:00.001-08:00

180teamwodPace setter 400m farmer carry 2x burpees for each time you set kb downPullupsGround to overheadToes to barRow-- Post From My iPad

60 degrees in Jan

2012-01-06T20:30:00.001-08:00

180WOD
5 high box
15 air squats
20 Situps
20 min AMRAP

Triple sprint

2012-01-04T17:13:00.001-08:00

180WOD250m row15 burpees20 Wallball15 burpees3rds 5 min rest between efforts-- Post From My iPad

PR Tueaday

2012-01-03T17:11:00.001-08:00

180WODWork to 1 rep max Power CleanThenWork to 1 rep max Back Squat-- Post From My iPad

Happy B-Day Jason

2012-01-02T17:50:00.001-08:00

180WOD40 kb30 slams20 med ball cleans10 burpees4 rounds-- Post From My iPad

Sat Team WOD

2011-12-31T08:01:00.001-08:00

180WOD - in teams of two5 min row max meters5 min Cindy5 min Wallball / box jump ladder from 1P1 works while P2 rests then P2 tries to beat P1-- Post From My iPad

Friday

2011-12-30T17:24:00.001-08:00

180WOD9 thrusters15 kb21 v ups18 min AMRAP-- Post From My iPad

10,000 pounds

2011-12-28T18:58:00.001-08:00

180WODChoose a weight to dead lift and divide into 10,000 pounds. That is how many reps you will need to do. Begin with 5 burpees on the minute and complete your prescribed number of reps as fast as possible stopping each minute to do 5 burpees-- Post From My iPad

Tuesday cards

2011-12-27T17:58:00.001-08:00

180 WODHearts - boxSpades - pullup / ring rowClubs - slamsDiamonds2-5 10 Situps6-10 20 SitupsJ-A 30 Situps -- Post From My iPad

One year till Christmas

2011-12-26T16:49:00.001-08:00

Team of 39 front squat6 snatch9 push press12 toes to bar10 min max roundsThen10min row...same team of 3 alternate any way, max meters in 10 min-- Post From My iPad

Wed

2011-12-22T20:23:00.001-08:00

180wod100 double unders80 lunges60 kb40 pullups20 burpeesRepeat at9070503010-- Post From My iPad

Tuesday

2011-12-20T18:17:00.001-08:00

180WOD
5X5 DL
THEN
alternating tabata
Situps
Hollow holds

Monday

2011-12-19T20:11:00.001-08:00

180 WOD
2 min row
2 min max thrusters
2 min rest
4 rounds....post total thrusters completed and weight

Saturday

2011-12-17T08:03:00.001-08:00

5 min each station alternater with a partner for max rounds
150 m row
12 wall ball

12 Situps
12 games pushups

12 kb
12 goblet

Friday

2011-12-17T08:01:00.001-08:00

1 min max squat clean x 3 - rest as needed

Then

21-15-9
Squatclean 65/95
Burpee

30/30/30....rest 60

2011-12-13T19:02:00.000-08:00

30 Seconds of work for:

Wall Ball
Kb Swings
Box jumps

Rest 1 minute

10 Rounds....10th Round's rep count is your score!

4 min to glory

2011-12-12T19:00:00.001-08:00

180WOD - you have 4 minutes to complete
10 DL
9 back squat
8 power clean
7 jerk
6 sdhp
5 hang clean
4 front squat
3 thrusters
2 snatch
1 ohs

Upon successful completion 4 min rest go up on weight and repeat until failure...post heaviest successful ladder

Love thy neighbor

2011-12-10T12:52:00.001-08:00

180wod - team of 5

First 4 rotate on the minute and partner 5 finish incomplete reps

1250 m row

75 burpees

100 box

125 wallball

Rotate and complete 5 rounds

Ladder Down and....UP

2011-12-07T19:12:00.000-08:00

Ladder Down EVENS 10-8-6-4-2
Power Cleans 115lbs/75lbs
Ladder UP Odds 1-3-5-7-9

In between each set of cleans:

10 Box jumps 24"/20"
15 Sit ups

Max your efforts!

2011-12-06T18:42:00.000-08:00

6 Movements (max rep efforts on each) 30 sec rest in between movements:
(checking clock for a time when finished)

PUSH UPS
KB SWINGS
K2E
DUMBBELL PUSH PRESS
DUBS OR SINGLES
WALL BALL

Then repeat same rep count for each movement in under the time that it took you the first round....rest as needed, no 30 sec designated rests!

Monday

2011-12-06T03:31:00.001-08:00

Buy in

5x3 back squat

180WOD

Jackie

100m row

50 thrusters 45lbs

30 pullups

Catch me if u can

2011-12-03T09:33:00.001-08:00

180WOD
50 Slams
50 KB
50 games pushups
50 wallball
20 manmakers
50 box
Burpes
Row

Partners and SNATCHES

2011-11-30T20:52:00.000-08:00

6 Snatch 95lbs/65lbs
12 KB Swings
9 Med Ball V-Ups

15 Minute AMRAP, alternating between partners each movement...i.e. partner 1 does 6 snatch, then partner 2 does 12 swings then partner one does v-ups (that's one round)

Hit those LEGS!

2011-11-30T20:48:00.000-08:00

5 Deadlifts 225/155
10 Dumbell/ KB Push press 35/20
15 walking lunges, each leg
30 Sec Plank hold

20 Min AMRAP

Results

2011-11-28T16:42:00.001-08:00

Inside Standard

2011-11-28T16:13:00.001-08:00

180WOD
500M Row
100 air squats
80 Situps
60 push UPS
40 box
20 burpees
Post time to comments

Till u collapse

2011-11-26T07:42:00.001-08:00

180wod
Wallball
Box
KB
Slam
Burpee
1 min each station for a 5 min round.....
Accumulate
50 reps rd 1
60 reps rd 2
70 reps rd 3
Etc...till failure

-- Post From My iPad

Black friday

2011-11-25T20:23:00.001-08:00

180wod
21-15-9
Squat clean
Pull up
400mrun between rounds

-- Post From My iPad

T-Day

2011-11-24T06:52:00.001-08:00

180WOD - 45 sec work - 15 rest & rotate
Row calories
Games pushups
KB
Wallball
T2B
Air squat
Total reps per round
3 rounds 3 min rest between rounds

Nine

2011-11-23T17:20:00.001-08:00

180 WOD
5X5 front squat
Then
10 min ladder beginning with 1&1
Front squat 95/135
Bar burpee

Crush

2011-11-22T17:21:00.001-08:00

180WOD

300m row

30 ring rows

30 box

30 slams

3 rds for time

Annie

2011-11-21T18:26:00.001-08:00

180WOD
15-12-9 DL 155/225
Sets unbroken and 60 seconds rest between sets
Then
Annie
50-40-30-20-10
Double unders
Situps

Double EMOM

2011-11-15T19:06:00.000-08:00

EMOM (Every Minute on the Minute)

KB SWINGS 53/35
BOX JUMPS 24/20

Start Clock...when clock says 1:00 start ONE KB Swing
Minute 2...TWO Box Jumps
Min 3... THREE KB swings
ETC. until you have failed at both in a row or one movement 2 consecutive rounds

Nimbus

2011-11-14T18:03:00.001-08:00

20 min to find 1 rep max squat clean
Then
21-15-9
Squat clean 65/95
63-45-27
Double unders

Angie

2011-11-11T19:13:00.001-08:00

180WOD

100 each of

Pullups

Pushups

Situps

Air squats

Rowing is "easy"

2011-11-09T20:44:00.001-08:00

Good intense rowing today! Working on good technique and strong intensity!

300m ROW
2-3 min rest

500m ROW
3-4 min rest

1000m ROW
Rest until you can drive home :)

SNATCH WORK!

2011-11-09T20:43:00.001-08:00

Skill WORK

Snatch
5-5-3-3

Then.....

12 Min AMRAP

100m run
6 Snatch 95lbs/65lbs
12 Box jumps

Aaron's 28!!! (on the 7th).........

2011-11-07T19:53:00.001-08:00

4 G2OH 135/95
7 T2B
7 Med Ball Cleans
4 Thrusters 135/95
7 Burpees
7 KB swings
7 Pull ups

7 ROUNDS!!!

Saturday Team WOD

2011-11-05T07:38:00.000-07:00

180WOD - In teams of two Rotate between

20 Situps

20 one arm KB Row - 10 each arm

20 WallBall

20 Pushpress

20 Slams

Partner one will do one movement and partner two will do the next so only one partner works at a time.

20 min AMRAP

Great WOD

2011-11-04T18:45:00.000-07:00

180 WOD
5x5x5x5x5 Back Squat

then

21-15-9
30/24 Box Jump
Burpee

40-20

2011-11-02T18:56:00.001-07:00

180WOD

40 Sec work - 20 rest & rotate

Row

Pushup

Air squat

Dubs

The 1 full minute heavy cleans

2 min rest

3 rounds

Great fall day

2011-11-01T18:09:00.001-07:00

180WOD
800M
10 KB
10 T2B
600
20
20
400
30
30
200
40
40

Trick or Treat

2011-10-31T16:12:00.001-07:00

180 WOD

5x3 thrusters

Then

7 min blast

Thrusters

Pullups

Wallball

Burpee

1 min each movement for max reps. 1 min rest in between each. Post total number reps

Tuesday Ladder & ANNIE

2011-10-25T19:05:00.000-07:00

10-1 Ladder of:

Deadlift 225/155
Power Cleans 155/115

Then after adequate rest.....

"ANNIE"

50-40-30-20-10

Double under / Sit ups

Monday

2011-10-25T19:02:00.000-07:00

3 Min rounds....1 min rest in between

200 m run then remainder of 3 min do as many pull ups as possible....

Repeat with:

Games push ups

Sit ups

Air squats

One total number of reps for the completed 4 rounds

3-6-9

2011-10-21T16:14:00.000-07:00

180WOD
3 min AMRAP
3 DL / 3 Burpee
3min rest
6 min AMRAP
6 Squat Clean / 6 burpee
6 min rest
9 min AMRAP
9 Snatch / 9 burpee

30/30

2011-10-19T18:29:00.001-07:00

180WOD

Partner 30/30

KB

Box

30 sec each movement

1 min rest while partner goes

24 min = 12 min of work

BENCH, PULL, PRESS!

2011-10-18T18:01:00.001-07:00

To give your sore legs and glutes a break...here you go!

Max REP sets (working until failure)

Bench Press 135-165 men 53-85 women (shooting in the range of 10-15 reps)

Pull ups

Dumbbell Push Press 35/20

Rotating 5 times through each movement

Monday Leg Madness

2011-10-18T17:58:00.000-07:00

Simple little complex done over and over again for 12 minutes!

1 Power Clean 95/65
2 Lunges ( one each leg)
1 Push press
=
1 Complete Complex

Do that as many times as possible in 12 minutes!

Friday Batalis WOD

2011-10-14T21:33:00.001-07:00

5x5 OHS

THEN

tabata pushups
1 min rest then take lowest pushup total x2 minus 100 and complete that number of KB swings

Repeat with Tabata Situps - sit up #x2 minus 100 and complete that number of slams

-- Post From My iPad

EMOM

2011-10-12T21:28:00.001-07:00

180WOD
EMOM rotate between wall ball and cleans
Odd minutes 5 cleans 135/95
Even minutes ladder up x2 wallball

-- Post From My iPad

Welcome Home

2011-10-11T18:02:00.001-07:00

180WOD
5 pullups
10 box
15 kb
100m
20min AMRAP

Filthy Fifty

2011-10-05T17:40:00.001-07:00

Box
Jumping pullup
Kb
Lunges
k2e
Push press
Situp
Wallball
Burpee
Doubleunders
50 reps per movement

Squat back squat front

2011-10-04T20:24:00.001-07:00

180 buy in - back squat
10, 10, 5, 5, 5, 3

Then

180WOD
1 power clean
3 front squat
1 jerk
EMOM 10 min

Surprise surprise

2011-10-03T17:16:00.001-07:00

180 buy in
50 burpees....you must stop when first athlete hits 50
Record your burpee total

Then

180WOD

Helen
400 m
21 kb
12 pullup
3 rds for time

Thrust & burp

2011-09-30T16:45:00.001-07:00

180 WOD

5x5 thruster

Then

Thruster 65/95

Burpee

Ladder beginning at 1

10 min amrap

"JONESWORTHY"

2011-09-28T17:06:00.000-07:00

AIR SQUATS
KB SWINGS
PULL UPS

with this rep scheme:

80-64-50-32-16-8
40-32-25-16- 8- 4
20-16-12- 8-4- 2

Keep your time for your WOD book!!!

Miss me?

2011-09-27T19:43:00.001-07:00

180 buy in

15-12-9 DL

Exactly 60 seconds between unbroken sets

180WOD

10 wallball

10 T2B

10 Box

15 min AMRAP

Ring around rosie

2011-09-26T18:57:00.001-07:00

180WOD
40 sec work followed by 20 sec rest...rotate between
Row pulls
Bike kicks
Back squat
Sit up throws
Squat clean
Plate burpee
3 rounds...count total reps

Heather - Great WOD

2011-09-23T17:16:00.001-07:00

10-1 ladder bar burpees
1-10 ladder ground to overhead 65/95
Then
800m

Intensity WORKS!

2011-09-21T18:42:00.001-07:00

1 minute Pull ups
Rest 1 minute
1 min Box Jumps
Rest 1 minute
1 min Ball slams
Rest 1 min
1 min burpees

Counting reps for the entire round

Rest 5 Minute

Then repeating movements with 30 sec work/rest
Goal: Try to accomplish half your reps from your first round!

CLEANS, SQUATS & ROW!

2011-09-20T19:09:00.000-07:00

5x5 Front Squats

5x5 Power Cleans

500m Row

April Rocks

2011-09-19T18:55:00.001-07:00

180WOD
36 double unders
36 sit UPS
36 kb
9 thrusters 75/115
4 rounds for time

Ladder ladder ladder

2011-09-14T18:33:00.001-07:00

180WOD

Wallball

Clean 95/135

Kb

10-1 ladder

Rotating Tabata

2011-09-13T19:08:00.001-07:00

180WOD

Burpees

Med ball clean

Box

Toes to bar

Done Tabata style....rotate between 4 movements 8 rounds....

Nancy

2011-09-12T17:42:00.001-07:00

180WOD
15 OHS 65/95
400 m run
5 rounds for time

-- Post From My iPad

"Becky" Member WOD #2

2011-09-09T21:25:00.000-07:00

200m Run
15 Goblet Squats
5 Deadlifts 225/155
15 V ups
5 Pull ups
15 Box
5 Ring Rows

4 Rounds for time
(or 5 if you're Becky, lol)

BARBARA

2011-09-08T07:02:00.000-07:00

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

5 Rounds w/ 3min rest between rounds

squat

2011-09-06T17:15:00.001-07:00

180WOD
10,10,10,5,5,5,3
Back Squat

then

100 KB or slams for time

Girl Parts

2011-09-05T09:18:00.001-07:00

25 burpees
Then complete, in any order
Fran - 21 Thruster 21 PULLUP
Helen - 21 KB 12 PULLUP 400m
Kelly - 30 wb 30 box 400 m
Gracie - 30 clean & jerk
Nancy - 15 OHS 400m
Sage - 10 snatch 15 PULLUP 20 Thruster
Whitten - 22 KB 22 box 400m 22 burpees 22 wallball
Barbara - 20 pullups, 30 pushups, 40 situps, 50 air squats
Annie - 50 dubs 50 situps
500m row
25 burpees

Lunge & cards

2011-09-03T09:43:00.001-07:00

180wod - team of 4

1 partner lunge 1/4th of 400 & run the rest rotate between partners twice so 2 full lunge laps are completed by team

While 1 partner is completing their portion if lunge lap .. remaining 3 partners get through deck if cards as fast as possible

Hearts - kb

Diamond's - pushup

Clubs - sit ups

Spades - slams

1st time through deck do card value

2nd time double

3rd triple

Year one

2011-09-02T17:58:00.001-07:00

180WOD
21 cleans
15 squat cleans
9 thrusters
6 squat clean thrusters
3 burpee squat clean thrusters
Between each barbell movement
10 vups
10 pullups200m
Post load and time to comments

Fight Gone Bad - 4 Rounds!

2011-08-31T19:53:00.000-07:00

Row (calories)
Box
Push Press
SDHP
Wall Ball

Working 1 min at each movement then rotating thru all 5:
Rest 1 min
4 ROUNDS

Keeping track of total reps!

Claudia

2011-08-30T17:22:00.001-07:00

180WOD

20 KB
400m
5 rounds
post time to comments

Front Squats and Burpees $#&$^

2011-08-29T17:15:00.000-07:00

180 WOD
5 Front Squats
20 Burpees
5 Rounds for Time
Post load and time to comments

Bacon and Eggs

2011-08-27T11:44:00.000-07:00

180 Team WOD - In teams of 4
Max 100m sprints in 5 min
rest 5 min
Wall Ball - Toes to Bar - max reps but you must keep number of reps equal
rest 5 min
Row max calories in 5 min
rest 5
Thruster - Clean and Jerk ladder up beginning at 1-1

"TONY"

2011-08-26T18:13:00.001-07:00

180WOD
5 bar facing burpees
10 DL 225-155
15 KB
15 min AMRAP

Partner "Hot" Hundred!

2011-08-24T17:42:00.000-07:00

Partner 100

100M RUN alternating with partner to achieve 100 reps of:

KB SWINGS
BOX
PULL UPS
WT'D WALKING LUNGES 45/25
GAMES PUSH UPS

Powerful Push Press

2011-08-23T19:38:00.000-07:00

5 x 5 Push Press/jerk

Then:

10 Push press 95/65
20 Air Squats
30 Sit ups

10 Min AMRAP