Category Archives: Named WOD’s

Saturday, September 22, 2012

CFKids at 9am today, CFTeens at 11am.

For 10am CF….

Steve’s Club National Program is dedicated to bringing fitness, nutrition, and personal development to at-risk youth. Their goal is to bring their mission to as many at-risk kids, teens and young-adults as possible, in as many cities as possible.

Their annual ‘Beat the Streets’ fundraiser enables them to grow the National Program, with proceeds going toward supporting new Local Steve’s Clubs across the country.

If you can help, please make a donation here. These guys really make a difference, check them out.

Beat The Streets WOD:


40 KB Swings (53#/35#)
30 Burpees
20 Pullups (Competitive: Chest to Bar Pullups, Social: Jumping pullups)
10 Squats (Competitive: Front Squats 135#/95#, Social: Air Squats)

One person working at a time.  Score is total number of reps in 10 min.


Teams of 2, can be M/M, M/F, F/F, Youth/M, Youth/F, Youth/Youth.

Prescribed (Rx’d) for Teen boys = Women’s weights, Teen girls = 60% of Teen boys (get as close as possible, ok if it’s not exact).

All reps of one exercise must be done before moving to the next exercise.

One person is allowed to do all the reps of a given exercise, if so desired.


Final score is total number of reps completed by the team in 10 min.

Movement Standards

  • KB Swings – Rep must finish with the kettlebell directly overhead, bottom of the bell facing up.  The “snatch” version of KB Swings are ok.
  • Burpee – Chest must touch the floor, athlete must clap overhead and jump at the top of the movement (at the same time), ears showing as they clap overhead.
  • C2B Pullups –  Arms must be straight at the bottom, and chest (clavicle or below) must touch the bar at the top of the pullup. For jumping pullups, arms straight at the bottom, then chin should be at the height of the bar at the top (does not need to be over the bar).
  • Front Squats – Crease of the hip below the knee (must be below parallel).  Full extension at the top.
  Barbell must be cleaned to the rack position, first rep can be a squat clean.  If scaling, athletes can use any lesser weight (or goblet squats with a KB) or choose to do air squats.  In all cases, same range of motion as the front squat.

Today would be an AWESOME day for your spouse or kiddo to come workout with you!! But wait…. so is every other day…..!!!

Day 1 Workouts – CFJ 2012 Battle At The Box

Workout #1

3 rounds for Max Reps. 1 minute at each station: Wall Ball, Ground-to-Overhead, Slam Ball, Lateral Box Jumps, Push Press (5 stations total). At the call of rotate, the time for next station begins. No rest between movements. 15 minutes total.

Wall Ball

The wall ball shot (20# for Men, 10# for Women) starts with the athlete standing and the medicine ball grasped in both hands at chest height.  The athlete then squats down, achieving the bottom of the squat with the hip crease below the top of the patella.  The athlete then explosively stands up, throwing the medicine ball at the green target for men, thin black tape line for women.  The ball must make contact with any part of the green target/black tape for the rep to count.  If the ball does not hit the target, the entire rep must be performed from the start.


Men will use a 45# plate, Women 25#. Any portion of the plate must contact the ground at the bottom of the movement and full extension of knees, hips, shoulders and elbows must be achieved overhead. Do not drop your plate.

Lateral Box Jumps

From a standing position, the athlete must go from one side of the 20″ box to the other. Both feet must touch the ground while knees and hips reach full extension. Stepping up and over is allowed, as is jumping entirely over the box. Facing your box at any time while jumping is not permitted, must be a lateral movement.

Slam Ball

The athlete will pick the slam ball off the ground and raise it up over the head.  The ball must be directly over the head with the knees and hips at extension.  The athlete will slam the ball down onto the ground hard enough that the ball bounces off the ground.  In order for the rep to count, the athlete must catch the ball before it hits the ground again.  You cannot simply raise the ball over your head and then let it drop to the ground.  It must be slammed and you must catch it on the rebound. 20# ball for all.

Push Press

Barbell starts racked on shoulders and ends overhead with full elbow, hip and knee extensions, ear must be visible from side view in front of the upper arm. A single dip is permitted, as is a strict shoulder press. A double-dip (jerk) is not permitted and will result in a no-rep. Make sure you are clear on this distinction.

Workout #2

Snatch Ladder

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one continuous motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.  You must lift the barbell from the ground to overhead and finish in a stable, non moving, locked out position (knees/hips, shoulders/elbows) with barbell over heels and feet reset under the shoulders.  Press outs, while very, very inefficient, will not be cause for a “no lift”.  The athlete must wait for the judge’s signal to drop the weight.

You will start with the lowest weight listed for your gender and at the call of, “Lift” will have 20 seconds to make a successful attempt.  You may take as many attempts as needed within the 20 seconds to make your successful lift.  In order for the lift to count, your judge must give you the “down” signal prior to the call of “rotate”.  At the 20 second mark, you will hear the call of, “Rotate.”  You will then have 10 seconds to move to the next barbell.  You will then wait at that barbell for the call of, “Lift”.

After you have missed your attempt, you may choose to retry the weight.

Women Weights (lbs):  35, 45, 55, 65, 75, 85, 95, 105, 115, 125
Men Weights (lbs): 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205

Workout #3 (Floater)

1K Row, for time.

You are responsible for making sure you complete this workout sometime between the hours of 9am and 1pm.

Sunday, August 5, 2012

Warm-up: Coach specific

Mobility/Skill: Burgener warm-up

Strength: Power Clean 2-2-2-2-2


2012 Reebok CrossFit Games Chipper

For time:
155 pound Overhead squat, 10 reps (110#)
10 Box jump overs, 24″ box (20″)
135 pound Thruster, 10 reps (95#)
205 pound Power clean, 10 reps (145#)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24″ box
155 pound Overhead squat, 10 reps

Amanda is reeeeeally good at handstand walking. Like, really good. So cool.