Cate Cross Xanthi

Εξοπλισμός

Επίσημα WOD

Τα επίσημα WOD του CrossFit χωρίζονται σε 2 κατηγορίες αυτά που έχουν ονόματα κοριτσιών (Angie,Fran κτλ) και τα heroes τα οποία έχουν πάρει το όνομά τους προς τιμή κάποιου στρατιωτικού ο οποίος κατα τη διάρκεια της θητείας του έκανε κάποια ηρωική πράξη.

Meet the girls

Angie

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

For Time, Complete all reps of each exercise before moving to the next.

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

5 rounds for time
 
Chelsea 

5 Pull-ups
10 Push-ups
15 Squats

Each min on the min for 30 min.

Cindy

5 Pull-ups
10 Push-ups
15 Squats

As many rounds as possible in 20 min
 
Diane
 
Deadlift 100 Kg
Handstand push-ups

21-15-9 reps, for time

Elizabeth
 
Clean 60 Kg
Ring Dips

21-15-9 reps, for time
 
Fran
 
Thruster 42Kg
Pull-ups

21-15-9 reps, for time

Grace
 
Clean and Jerk 60 Kg

30 reps for time
 
Helen
 
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

3 rounds for time

Isabel
 
Snatch 60 Kg

30 reps for time
 
Jackie
 
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

for time

Karen

Wall-ball 150 shots

for time
 
Linda(aka «3 bars of death»)
 
Deadlift 1 1/2 BW (BodyWeight)
Bench BW (BodyWeight)
Clean 3/4 BW (BodyWeight)

10/9/8/7/6/5/4/3/2/1 rep
rounds for time

Mary

5 Handstand push-ups
10 1-legged squats
15 Pull-ups

As many rounds as possible in 20 min
 
Nancy
 
400 meter run
Overhead squat 42 Kg x 15

5 rounds for time

 

 
the new girls
    

 
Annie
 
Double-unders
Sit-ups

50-40-30-20 and 10 rep rounds, for time

Eva
 
Run 800 meters
2 pood KB swing, 30 reps
30 pullups

5 rounds for time.
 
Kelly
 
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Five rounds for time

Lynne
 
Bodyweight bench press
pullups

5 rounds for max reps. There is NO time component to this WOD.
 
Nicole
 
Run 400 meters
Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

 

 
The Heroes Workouts
    

 
JT (Jeff Taylor)
 
Handstand push-ups
Ring dips
Push-ups

21-15-9 reps, for time

Michael (Michael McGreevy)
  
Run 800 meters
50 Back Extensions
50 Sit-ups

3 rounds for time
 
Murph (Michael Murphy)
   
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Daniel (Daniel Crabtree)
  
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
42 kg Thruster, 21 reps
400 meter run
50 Pull-ups

For time.
 
Josh (Joshua Hager)
 

42 kg Overhead squat, 21 reps
42 Pull-ups
42 kg Overhead squat, 15 reps
30 Pull-ups
42 kg Overhead squat, 9 reps
18 Pull-ups

For time.

Jason (Jason Lewis)
 
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

For time.
 
Badger (Mark Carter)
 
42Kg Squat clean, 30 reps
30 Pull-ups
Run 800 meters

3 rounds for time.

Joshie (Joshua Whitaker)
 
18Kg Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
18Kg Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.

3 rounds for time.
 
Nate (Nate Hardy)
   
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

As many rounds as possible in 20 minutes

Randy (Randy Simmons)
 
35 Kg power snatch 75 reps

For time
 
Tommy V (Thomas J. Valentine)
   
50Kg Thruster, 21 reps
5m Rope Climb, 12 ascents
50Kg Thruster, 15 reps
5m Rope Climb, 9 ascents
50Kg Thruster, 9 reps
5m Rope Climb, 6 ascents

For time

Griff (Travis L. Griffin)
 
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

For time
 
Ryan (Ryan Hummert)
  
Five rounds of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.

For time

Erin (Erin Doyle)
   
Five rounds of:
18 Kg Dumbbells split clean, 15 reps
21 Pull-ups

For time
 
Mr. Joshua (Joshua Thomas Harris)
  
Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
112 Kg Deadlift, 15 reps

For time

DT (Timothy P. Davis)
    
Five rounds of:
70 Kg Deadlift, 12 reps
70 Kg Hang power clean, 9 reps
70 Kg Push jerk, 6 reps

For time
 
Danny (Daniel Sakai)
    
Rounds in 20 min of:
60 cm box jump, 30 reps
52 kg push press, 20 reps
30 pull-ups

Rounds completed

Hansen (Daniel Hansen)
    
Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups

For time
 
Tyler (Tyler E. Parten)
  
Five rounds:
7 Muscle-ups
21 reps 45 Kg Sumo-deadlift high-pull

For time

Lumberjack 20
   
20 Deadlifts (125 Kg)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (52 Kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (60 cm)
Run 400m
20 DB Squat Cleans (20cm each)
Run 400m

For time
 
Stephen (Stephen Bouzane)
   
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
45 Kg Stiff legged deadlift

For time

Garrett (Garrett T. Lawton)
    
Three rounds of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

For time
 
War Frank (Warren A. Frank)
    
Three rounds of:
25 Muscle-ups
100 Squats
35 GHD situps

For time

McGhee (Ryan C. McGhee)
    
125 kg Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Rounds in 30 min
 
Paul (Paul John)
   
Five rounds of:
50 Double unders
35 Knees to elbows
85 Kg Overhead walk, 20 yards

For Time

Jerry (Jerry Dwayne Patton)
  
Run 1 mile
Row 2K
Run 1 mile

For Time
 
Nutts (Andrew Richard Nuttall)
 
10 Handstand push-ups
115 Kg Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 10 Kg, 25 cm
200 Double-unders
Run 400 meters with a 20 Kg plate

For Time

Arnie (Arnaldo Quinones)
  
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

For Time
 
The Seven (Seven CIA Agents)

«The Seven» Seven rounds of:
7 Handstand push-ups
60 Kg Thruster, 7 reps
7 Knees to elbows
110 Kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

For Time

RJ (Robert J Cottle)
 
Five rounds of:
Run 800 meters
5m Rope Climb, 5 ascents
50 Push-ups

For Time
 
Luce (Ronald G. Luce)
  
Wearing a 10 Kg vest, three rounds of:
Run 1K
10 Muscle-ups
100 Squats

For Time

Johnson (Michael E. Johnson)
   
110 Kg Deadlift, 9 reps
8 Muscle-ups
70 Kg Squat clean, 9 reps

Rounds in 20 Min
 
Roy (Michael C. Roy)
 
Five rounds
100 Kg Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

For Time

Adam Brown
  
Two rounds
135 Kg Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 10 Kg ball
88 Kg Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 10 Kg ball
65 Kg Clean, 24 reps
 
Coe (Keith Adam Coe)
 
Ten rounds
43 Kg Thruster, 10 reps
10 Ring push-ups

For Time

Severin (Severin W. Summers)
 
50 Strict Pull-ups
100 Push-ups, release hands
Run 5K with 10 Kg vest.

For Time
 
Helton (Joseph D. Helton)
  
Three rounds of:
Run 800 meters
30 reps, 22 Kg dumbbell squat cleans
30 Burpees

For Time

Jack (Jack M. Martin III)
 
52 Kg Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Max Rounds in 20 Min
 
Forrest (Forrest N. Leamon)
    
Three rounds
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

For Time

Bulger (Nicholas Bulger)
  
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
60 Kg Front squat, 7 reps
7 Handstand push-ups

For Time
 
Brenton (Timothy Quinn Brenton)
 
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
3 Burpees after every five broad-jumps. with a 10 Kg vest.

For time

Blake (David Blake McLendon)
  
Four rounds of:
30 m Walking lunge with 20Kg plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 10 Kg ball
10 Handstand push-ups

For Time
 
Colin (Collin Trent Thomas)
  
Six rounds of:
Carry 20 Kg sandbag 400 meters
50 Kg Push press, 12 reps
12 Box jumps, 24 inch box
45 Kg Sumo deadlift high-pull, 12 reps

For Time

Thompson (David J. Thompson)
   
10 rounds of:
3 m Rope Climb, 1 ascent
45 Kg Back squat, 29 reps
60 Kg barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.

For Time
 
Whitten (Dan Whitten)
  
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 10 Kg ball

For Time

Bull (Brandon «Bull» Barrett)
 
Two rounds of:
200 Double-unders
60 Kg Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

For Time
 
Rankel (John Rankel)
 
100 Kg Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

AMRAP, 20 Minutes

Holbrook (Jason Holbrook)
 
Ten rounds
55Kg Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Each Round For Time
 
Ledesma (Carlos Ledesma)
  
Complete as many rounds as possible of:
5 Parallette handstand push-ups
10 Toes through rings
10 Kg Medicine ball cleans, 15 reps

in 20 Minutes

Wittman (Jeremiah Wittman)
 
Seven rounds of:
1.5 pood Kettlebell swing, 15 reps
45 Kg Power clean, 15 reps
15 Box jumps, 24″ box

For Time
 
McCluskey (Jason McCluskey)
 
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

For Time

Weaver (Todd W. Weaver)

Four rounds of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

 

For Time
 
Abbate (Matthew T. Abbate)
 
Run 1 mile
70 Kg Clean and jerk, 21 reps
Run 800 meters
70 Kg Clean and jerk, 21 reps
Run 1 Mile

For Time

Hammer (Michael Bordelon)
 
Five rounds of:
60 Kg Power clean, 5 reps
60 pound Front squat, 10 reps
60 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round

Each Round For Time
 
Moore (David S. Moore)
    
4m Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups

Rounds in 20 min

Wilmot (Colin Wilmot)
   
Six rounds of:
50 Squats
25 Ring dips

For Time
 
Moon (Christopher Moon)
    
Seven rounds of:
20 Kg pound dumbbell Hang split snatch, 10 reps Right arm
4m Rope Climb, 1 ascent
20 Kg dumbbell Hang split snatch, 10 reps Left arm
4m Rope Climb, 1 ascent
Alternate feet in the split snatch sets.

For Time

Small (Marc Small)
    
Three rounds of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

For Time
 


Courtesy of CrossFit Inc

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