Waterland CrossFit

120228 WOD

2012-02-28T00:01:00.001-08:00

5-50's x 2
Wall ball
Push ups
Jumping Pull ups
Sit ups
Box jumps

Warm up: Run 200m., Samson stretch, 10 Good mornings

TRUE!!!

2012-02-27T07:07:00.000-08:00

If you have anything valuable to contribute to the world, it will come through the expression of your own personality, that single spark of divinity that sets you off and makes you different from every other living creature.

-Bruce Barton

2/27/12 WOD

2012-02-27T00:01:00.002-08:00

3-3-3-3-3
Back squat
Bench press

1000 m. Row

Warm up: 20 DU, 5 Ring dips, 20 Russian twists x 3

120223 WOD

2012-02-23T00:01:00.001-08:00

A) Death By Burpee

B) Run "Steve"

Warm up: 20 DU, 20 Good mornings, 1 min. plank hold x 3

120215 WOD

2012-02-15T00:01:00.000-08:00

30 Push ups
20 K2E
Run 400 m.
x 4

Warm up: 20 DU, 10 GM, Shoulder P/T, 10 Box jumps x 3

120214 WOD

2012-02-14T00:01:00.000-08:00

Valentine's Day Special!!

Partners

Wall Ball
Farmer's Carry
x 2

Warm up: 10 jump squats, 10 K2E, side-steps x 3

120213 WOD 6/22/11 repeat*

2012-02-13T00:01:00.000-08:00

100 Box steps
50 JJ
x 3

Warm up: 200m run, 20 HKTT, Samson stretch x 3

120208 WOD:

2012-02-08T00:01:00.000-08:00

1 min strict press (reps)
1 min Mt. Climbers
1 min ring rows (reps)
1 min jumping jacks

5 rounds

warm up: 200m run, samson stretch, 10 tricep pushups - 3x's

120207 WOD

2012-02-07T00:01:00.000-08:00

200 m. OH Walking lunges
50 Sit ups
x 2

Warm up: 10 Broad jumps, 20 Push ups, 10 Pull ups x 3

120206 WOD:

2012-02-06T00:01:00.001-08:00

Isabel

Snatch (135)

30 reps for time

warm up: forearm crossover stretch, 20 recessive lunges (10 each side) hanging L sit (30 sec)

120131 WOD

2012-01-31T00:01:00.000-08:00

10 Box jumps
10 Pull ups
10 Wall balls
20 min. AMRAP

Warm up: tbd...

120130 WOD

2012-01-30T00:01:00.000-08:00

10 Hang clean
10 Front Squats
20 K2E
x 5

Warm up: 20 lunges, 25 push ups, 25 sit ups x 2

120127 WOD

2012-01-27T00:01:00.000-08:00

50, 40, 30, 20, 10
Double unders...singles x 4
Wall balls

Warm up: Row 500 m, Group Stretch

120126 WOD

2012-01-26T00:01:00.000-08:00

30 sec. intervals x 5 rounds
Tire jump
HKTT
Squat 45's
Ring rows
Rev. SU

Warm up: Run 200 m., Shoulder P/T, Samson stretch x 3...Melissa can jump rope, instead of run...

120123 WOD

2012-01-23T18:03:00.000-08:00

"Fran"
21-15-9
Thrusters 65/95
Pull ups

followed by skills practice...whatever you need to work on...O-lifts, kipping, etc...

Warm up: 15 Jump squats, 20 Mtn. climbers, Frankensteins...x 3

120118 WOD

2012-01-18T00:01:00.000-08:00

10 Dumbell snatch
10 OH Recessive lunge
15 SU
5 Tricep PU

15 minute AMRAP

Warm up: 10 DU, Shoulder PT, 10 PU Rows x 3

120117 WOD

2012-01-17T00:01:00.000-08:00

Tabata This and That...
Box jumps
Mountain Climbers
Wall balls
Jump rope

Warm up: 40jj, 20 push ups, 10 GM, 10 OHS x 2

120113 WOD

2012-01-13T00:01:00.000-08:00

Friday the 13th

13 Burpees
13 Dead lifts-heavy
13 Pull ups
13 OHS
x 5

Warm up: 20 DU, 10 pu jacks, shoulder stretch, 10 box jumps

120112 WOD

2012-01-12T00:01:00.000-08:00

20 SU
10 K2E
20 Leg lifts
x 5
...then...800 m. run...running clock...for time...

Warm up: Run 200, 10 MBC, 10 GM x 3

120111 WOD:

2012-01-11T00:01:00.000-08:00

20 alternating weighted lunges (knee kisses the ground)
10 alternating weighted box step high kicks
5 handstand kick ups

5 rounds with control

warm up: 3 rounds
2 min jump rope
15 dips
15 Russian twists

120110 WOD

2012-01-10T00:01:00.000-08:00

10 KB
10 Push ups
10 Pull ups
10 Jump squats

20 minute AMRAP

Warm up: Run "Brian"

120106 WOD

2012-01-06T00:01:00.000-08:00

10 Snatch
200 m. Run
x 10

Warm up: 20 SU, 10 Jump Squats, 10 Pull ups x 3

120105 WOD

2012-01-05T00:01:00.000-08:00

20 Jump lunges
30 Push ups

10 minute AMRAP

Warm up: 200m run, 10 T2B, Samson stretch x 3

120104 WOD

2012-01-04T00:01:00.000-08:00

"Karen" - 150 Wall ball
"Brian" - Run to pier and back
...running clock...

Warm up:10 GM, 10 Shoulder pass-thrus, 20 DU x 3

120103 WOD

2012-01-03T00:01:00.000-08:00

5 Burpees
10 Box jumps
10 K2E

15 min. AMRAP

Warm up: 30 JJ, 10 Jump lunges, 5 Hand stands x 3

111230 WOD

2011-12-30T00:01:00.000-08:00

20 DU
10 Tricep push ups
x 8

Warm up: 400 m. run, 30 SU, 15 Pull ups x 2

111229 WOD

2011-12-29T00:01:00.000-08:00

50 Hang clean...65/95
Warm up: Frankensteins, Buttkicks, Froggers...all "down and back"...x 3

Vacation Hours 12/29-1/5

2011-12-28T21:21:00.000-08:00

Thurs.12/29 Regular hours
Fri.    12/30 Regular hours
Sat.   12/31 No class scheduled...but check the website or facebook for updates...
Sun.   1/1    No class
Mon. 1/2    No class scheduled....but...again...check for updates
Tues. 1/3    No 9:30am or 7pm...everything else...regular schedule
Wed. 1/4    No 9:30am...everything else...regular schedule
Thurs. 1/5    No 9:30am...everything else...regular schedule

Sorry for any inconvenience...HAVE FUN!!! -Dave

111222 WOD

2011-12-22T00:01:00.000-08:00

Baseline x 2

Warm up: 10 DU, 10 OHS x 3

111221 WOD

2011-12-21T00:01:00.000-08:00

200 m. sprint
20 Front squats
x 5

Warm up: 20 Mtn. climbers, 20 HKTT, 20 skaters x 3

111220 WOD

2011-12-20T00:01:00.000-08:00

100 OHS...no set downs...10 burpee penalty...

Warm up: 400 m. run, 25 SU, 15 AS x 2

111216 WOD

2011-12-16T00:01:00.000-08:00

8 Handstand Push ups
10 Front Squats
x 8

Warm up: TBD....it's late...

111215 WOD

2011-12-15T00:01:00.000-08:00

40 SU
20 Pull ups
800 m. Run
x 3

Warm up: 10 Wtd. GM, Samson Stretch, 10 AS, 10 Pull ups x 3

111214 WOD

2011-12-14T00:01:00.000-08:00

10 Burpees
10 SDHP

12 Min. AMRAP

Warm up: 20 Russian Twists, 20 Mtn. Climbers, 10 Box Jumps x 3

111213 WOD

2011-12-13T00:01:00.000-08:00

"Ring of Fire"
1 min. Plank
1 min. Superman
2 min. Wall Sit
30 sec. Handstand hold
x 4

Warm up: 10 PU jacks, 15 WB, 10 MBC x 3

111208 WOD

2011-12-08T00:01:00.000-08:00

20 Jumping lunges
20 Push ups
15 minute AMRAP

Warm up: 10 Pull ups, 10 Froggers, Frankensteins x 3

111207 WOD

2011-12-07T00:01:00.000-08:00

2 Min. DU
30 Sec. Handstand hold
1 Min. Push press
1 Min. Plank
x 4

Warm up: Run 400, 10 K2E, 15 WB x 2

111206 WOD

2011-12-06T00:01:00.000-08:00

21-15-9
Hollow rocks
KB-heavy
Russian Twists-heavy
Dips

Warm up: 5 Becks burpees, 30 JJ, Bicep hold (30sec.) x 3

111205 WOD

2011-12-05T00:01:00.000-08:00

Partners: Wall Ball/Farmer's Carry x 3

Warm up: Shoulder pass throughs, 20 HKTT, 10 Tricep PU x 3

111202 WOD

2011-12-02T00:01:00.000-08:00

"Grace"
30 Clean and Jerk

Warm up: 20 HKTT, Frankensteins, Buttkicks, 20 Sit ups x 3

111201 WOD

2011-12-01T00:01:00.000-08:00

10 Push ups
10 Pull ups
10 Dips
Run 200
x 10

Warm up: Samson stretch, 20 Mtn. climbers, 10 Squat jumps, 10 DU x 3

111130 WOD

2011-11-30T00:01:00.000-08:00

20 Sit ups
20 Alt. Lunges
20 KB
20 minute AMRAP

Warm up: Run 200 m., Shoulder pass-thrus, 10 pu jacks, 15 DU x 2

111129 WOD

2011-11-29T00:01:00.000-08:00

1 Min. Intervals...4 Rounds...score is total of low rep. count...
Wall balls
Dumbell press
MBC
Double unders...yes...more double unders...
Rest

Warm up: 20 Skaters, 10 Box jumps, 10 GM x 3

111128 WOD

2011-11-28T00:01:00.000-08:00

8 Deadlifts
10 Toes 2 Bar
400 m. Run
x 5

Warm up: 15 Double unders...yes...double unders...again..., 15 push ups, 20 su x 3

111123 WOD

2011-11-23T00:01:00.000-08:00

10 Weighted step ups
10 Weighted good mornings
10 Burpees
20 minute AMRAP

Warm up: 10 DU...practice....you know the rest..., 10 pull ups or swing/release, 20 mtn. climbers x 3

111122 WOD

2011-11-22T00:01:00.000-08:00

"Ab Crusher"
Run "Brian"...

Warm up: 10 DU...practice...practice...practice...10 decline push ups, Samson stretch x 3

111121 WOD

2011-11-21T00:01:00.000-08:00

5 Hang clean
20 DU
5 SDHP
x 5

Warm up: 10 jump squats, 10 K2E, 5 burpees x 3

111116 WOD

2011-11-16T00:01:00.000-08:00

...REPEAT FROM COACHES BOOK...let's see how far you've come!!!!

111115 WOD

2011-11-15T00:01:00.000-08:00

5 Thruster to Back squat
5 SDHP
Run 200 m.
x 10

Warm up: 100 JR, Back stretch, 10 pu jacks x 3

111114 WOD

2011-11-14T00:01:00.000-08:00

1 Lap Bear Crawl...you'll see...;)
40 V-Sit twists
x 5

Warm up: 20 GM, 30 JJ, Run "Brian" x 1

111112 WOD

2011-11-11T00:01:00.000-08:00

200m. OH Carry
20 K2E
20 Leg lifts
x 3

Warm up: Run 200, 10 dumbell press, 5 turkish get ups x 3

111109 WOD

2011-11-09T00:01:00.000-08:00

20 KB
20 Box jumps
Run 400m
25 minute AMRAP

Warm up: 20HKTT, 10 DU, Samson stretch, 10SDHP x 3

111108 WOD

2011-11-08T00:01:00.000-08:00

Death by: push up and sit up...alternating minutes, count starts at 5 reps...

Warm up: 10 wtd GM, back stretch, shoulder stretch, 15 wall balls x 3

111107 WOD

2011-11-07T00:01:00.000-08:00

8 power clean - 95/135
50 mountain climbers
10 pull ups
x 5

Warm up: Run 200m, 10 pu rows, 20 sit ups x 3

111104 WOD

2011-11-04T00:01:00.000-07:00

Run "Brian"
100 DU or 500 singles
For time...

Warm up: 15 AS, Samson stretch, Frankies, Buttkicks x 3

111103 WOD

2011-11-03T00:01:00.000-07:00

"Baseline" 400m. run, 50 AS, 40 SU, 30 Pushups, 20 Box jumps, 10 Dips
30 min. AMRAP

Warm up: 10 GM, 10 Shoulder pass-thrus, 30 jj x 3

111102 WOD

2011-11-02T00:01:00.000-07:00

Tabata:
Push press- 65/95
SDHP- 65/95
500 m. Row for time...

Warm up: 20 mountain climbers, 10 box jumps, 10 push up jacks x 3

111101 WOD

2011-11-01T00:01:00.000-07:00

Run 200
6 Deadlift- BW...at least
x 6

Warm up: 10 tire jumps, 15 hammer swings, 5 handstands x 3

111031 WOD

2011-10-31T00:01:00.000-07:00

10 Burpees, 10 KB, 10 K2E

20 min. AMRAP....now this IS scary....Happy Halloween!!!

Warm up: 20 DU, 10 GM, Shoulder stretch, 10 high knee jumps x 3

111028 WOD

2011-10-28T00:01:00.000-07:00

"Bikini Bottom"
20 Weighted step ups
20 Weighted standing lunges
x4..or 5...we'll see...

Warm up: Run 200, 20 push ups, 20 HKTT x 3

111027 WOD

2011-10-27T00:01:00.000-07:00

100 m OH carry
100 m Farmer carry
40 sit ups
20 Plank rows
x 3

Warm up: 20 Mtn. climbers, 10 broad jumps, 10 wtd. gm x 3

111025 WOD

2011-10-26T00:01:00.000-07:00

Max. weight deadlift

Warm up: 100 jr, 20 kb, run up 223rd to 16th ave and back...x 1

111025 WOD

2011-10-25T00:01:00.000-07:00

10 push ups
10 box jumps
10 pull ups

15 minute AMRAP

Warm up: 40 jj, 20 su, 5 pistols each leg x 3

111024 WOD

2011-10-24T00:01:00.000-07:00

10 Snatch 65/95
Run 400
x 5

Warm up: 10 Box jumps, Frankensteins, Buttkicks, 10 SDHP x 3

111021 WOD

2011-10-21T00:01:00.000-07:00

"Karen" and "Brian"

Warm up: 10 pull ups, Samson stretch, 10 GM, 30 skaters x 3

111020 WOD

2011-10-20T00:01:00.000-07:00

Max. Weight: Back squat, Bench press

Warm up: Cobra stretch, 100 jr, 10 pu jacks x 3

111019 WOD

2011-10-19T00:01:00.000-07:00

1 min intervals: Score is total low rep. count....
Sit ups
HKTT
Leg lifts
Mountain climbers
x 5

Warm up: 200 m run, 15kb, 15 dips x 3

111018 WOD

2011-10-18T00:01:00.000-07:00

Tabata: Push ups
Run "Steve"

Warm up: 40 JJ, Shoulder stretch, 10 jump squats x 3

111017 WOD

2011-10-17T00:01:00.000-07:00

"Lucky 7"!!
7 Thrusters- 65/95
7 Pullups
7 Burpees
7 Sit ups
7 Air squats
7 SDHP- 65/95
7 Dead lift- 65/95
x 7

Warm up: Run 400, 20 mountain climbers, 10 weighted gm x 2

111014 WOD

2011-10-14T00:01:00.000-07:00

10,9,8,7,6,5,4,3,2,1
Push ups
Sit ups
Kettlebell
Box jumps

Warm up: 20 skaters, 20 hktt, 20 mtn. climbers x 3

111013 WOD

2011-10-13T00:01:00.000-07:00

30 OH lunges
15 T2B
Run 800
x 3

Warm up: 100 jump rope, Samson stretch, Shoulder pass-throughs x 3

111012 WOD

2011-10-12T00:01:00.000-07:00

10 Shoulder press-strict
10 Weighted GM
10 Tricep PU
50 JJ
x5

Warm up: 15 MBC, 15 KB, 15 Weighted SU x 3

111011 WOD

2011-10-11T00:01:00.000-07:00

10 burpees
Run 200m
x 6

Warm up: 20 hktt, 20 skater slides, 15 wall balls x 3

111010 WOD

2011-10-10T00:01:00.000-07:00

10 Squat clean
10 Pull ups
20 Double unders

15 minute AMRAP

Warm up: 400 m. run, 20 push ups, 20 partner med ball sit ups- x 2

111007 WOD

2011-10-07T00:01:00.000-07:00

Team WOD
Partner 1: 50 m broad jump
Partner 2: 10 Dips/10 Tricep PU AMRAP
5 Rounds
Time and Combined Reps is score

Warm up: Ab Stretch, Shoulder stretch, 30 jj, 10 pu rows x 3

111005 WOD

2011-10-05T00:01:00.000-07:00

20 Mountain climbers
20 Sit ups
10 K2E
15 minute AMRAP

Warm up: Skip 100 m., Run Backwards 100m, 15 Box jumps, 15 SDHP x 3

111004 WOD

2011-10-04T00:01:00.000-07:00

Run 400 to start and between sets...21, 15, 9- Push press, Med. ball cleans

Warm up: 10 burpees, 10 pull ups, 10 weighted good mornings x 3

111003 WOD

2011-10-03T00:01:00.000-07:00

"Ring of Fire"
1 min each: Superman, Plank
2 min: Wall Sit
30 sec. Handstand
x 4 rounds

Warm up: 30 JJ, 15 Wall ball, 15 Push ups x 3

110930 WOD

2011-09-30T00:10:00.000-07:00

200m Farmer's Carry Lunge walk
15 tricep push ups

2 rounds for time

warm up: 20 Mtn. Climbers, 10 jump squats, 10 push up jacks x 3

110929 WOD

2011-09-29T00:01:00.000-07:00

10 Deadlift
20 V-Sit Twists
20 Double unders
15 minute AMRAP

Warm up: Run 200m, 10 Push up rows, 5 Handstands x 3

110928 WOD

2011-09-28T00:01:00.000-07:00

Tabata KB
Run "Brian"

Warm up: 30 HKTT, 20 standing lunges, Frankensteins x 3

110927 WOD

2011-09-27T00:01:00.000-07:00

10 Push ups
10 Sit ups
10 Pull ups
10 Box jumps
10 Leg lifts
x 10

Warm up: 100 jump rope, Samson Stretch, Shoulder stretch x 3

110926 WOD

2011-09-26T00:01:00.000-07:00

"Grace"
-30 Clean and Jerk...for time

Warm up: 400m x 1, 10 push up/release@bottom, 10 K2E, 10 weighted GM x 3

110923 WOD

2011-09-22T22:01:00.000-07:00

"Death by Burpee"!!!!! No chickening out in the morning...you know who you are!!!

Warm up: Frankensteins, Buttkicks, 20 HKTT- x 3

110920 WOD

2011-09-20T00:01:00.000-07:00

Tabata: Push ups, Sit ups. Then...Run "Brian"...running clock...

Warm up: 15 High-knee jumps, 15 SDHP, 10 Good mornings x 3

110919 WOD

2011-09-19T00:01:00.000-07:00

15 KB
15 OHS w/KB
15 min. AMRAP

Warm up: Run 200, 10 SDHP, 10 K2E x 3

110916 WOD

2011-09-16T00:01:00.000-07:00

Surprise Outside Field Trip WOD!!!! oooohhh!!!!

Warm up: Run to outside WOD site!!!

110915 WOD

2011-09-15T00:01:00.000-07:00

1 minute OHS
2 minutes Jump rope
1 minute rest
x 5

Warm up: 15 push ups, 10 k2e, run 200m x 3

110914 WOD:

2011-09-14T00:01:00.000-07:00

21 pull ups, hang cleans
Run 800m
15 pull ups, hang cleans
Run 400m
9 pull ups, hang cleans
Run 200m

Warm up: 15 wall balls, 10 L-press leg lifts, cobra stretch. X 3

110913 WOD

2011-09-13T00:01:00.000-07:00

30 Squat 45's
10 Push press-rx-65/95
15 minute AMRAP

Warm up: 10 pull ups, 20 mtn. climbers, 20 HKTT x 3

110912 WOD

2011-09-11T22:16:00.000-07:00

"Ab Buster"

Warm up: Run 400 x 1, 10 Push up rows, 10 jump squats, 10 shoulder stretch x 3

110909 WOD:

2011-09-09T00:01:00.000-07:00

Weight day...

stations: bench press, dead lift - progressions

warm up: 10 push ups, Frankensteins, 5 hand stands x 3

110908 WOD:

2011-09-08T00:01:00.000-07:00

5 Rounds for time:

10 SDHP (heavy)
20 box jumps

warm up: 30 skater slides, 10 K2E, 15 dips x3

110907 WOD

2011-09-07T00:01:00.000-07:00

Run Brian
60 Wall balls
Run 400
50 Wall balls
Run 200
40 Wall balls

Warm up: 30 jj, 10 gm, samson stretch x 3

110902 WOD

2011-09-02T00:01:00.000-07:00

20 DU
20 Tire jumps
20 Skater slides
x 5

Warm up: 10 Box jumps, 20 JJ, Samson stretch x 3

110901 WOD

2011-09-01T00:01:00.000-07:00

Ring Rows
Sit ups
Air squats
Russian Twists
Reverse Plank
1 min. intervals - 4 Rounds - max. rep. count is score

Warm up: Run 200, 15 push ups, 10 weighted good mornings x 3

110831 WOD:

2011-08-31T06:19:00.000-07:00

5 rounds
10 DL's
5 50m sprints

Warm up: 20 butt kicks, 10 Russian twists, 10 KB swings.

110830 WOD

2011-08-30T00:01:00.000-07:00

5 Tricep Push ups
10 Push ups
20 Wall ball
15 min AMRAP
Warm up: 10 Jump squats, 10 K2E, 20 Leg lifts x 3

110829 WOD

2011-08-29T00:01:00.000-07:00

15 Burpees
50 JJ
20 SDHP
X 5

Warm up: Run 400, 10 Box jumps, 10 Push ups x 2

110823 WOD

2011-08-23T00:01:00.000-07:00

10 Hang clean
20 Double unders
10 Pull up
20 Side kicks
x 5

Warm up: 10 High knees, 10 Frankensteins, 10 Butt kicks, 10 tricep push ups x 3