Christmas Break

I am going to take a break from posting workouts. I will resume January 1. go to crossfit.com or crossfituv.com for workouts and/or join the UV crossfit club. Keep working out!

Tuesday WOD -- Deadlifts

Deadlift

1-1-1-1-1-1

Post loads to comments

Monday WOD -- Thrusterama

Every minute on the minute of:
7 Thrusters 115lbs

For as many minutes as possible

Post the number of rounds to comments

Thursday -- Rest Day

Wednesday WOD -- Filthy 50

For time:

50 Back extensions
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Come to Crossfit UV and do this workout tonight. It's a lot of fun. Post time to comments.

Tuesday WOD -- Deadlifts

Deadlifts:

3-3-3-3-3

Post loads to comments.

Monday WOD

For 5 rounds:

Do maximum reps of bench press and pull ups

Post total of reps of each exercise to comments.

Tuesday WOD -- Tabatas

The Tabata protocol is 8 rounds per exercise of 20 second work and 10 seconds rest. Do the following exercises utilizing this method with 1 minute rest between movements. Your score is the lowest number of reps per 20 seconds for that exercise. For instance, if your push up results are: 14-12-10-9-9-8-9-8, your score would be 8.

Push ups
Sit ups
pull ups
Air squats

Record your scores to comments

Monday WOD

Three rounds for time of:

10 Deadlifts (255lbs)
15 Burpees
20 Pull ups

Post time to comments. If needed, modify weight and/or substitute jumping pull ups.

Beep test times:

Shawn 5-3
Jared 6-5
Dale 6-9
Joe 9-5
JJ 10-5
Travis 10-7
Dustin 11-1
Chase 11-1
Jake 11-3
Jeff 11-7
Josh 12-7

Monday WOD -- CrossfitUV Week

Go to CrossfitUV for the WODs this week. Sign up for your free week and let's get going.

Scores from the beep test:

Jared: 5-9
Shawn: 5-9
Ben: 8-8
JJ: 10-4
Jake: 11-2
Josh: 13-2

Coaches:
Coach Ormsby: 7-1
Coach Brown: 12-3

Friday -- Rest Day

Remember practice at 9:00 tomorrow

Thursday WOD -- Diane

For time sets of:

21-15-9

deadlifts 225lbs.
handstand push-ups

Variations of the handstand push-up

If you don't have a spotter or are not confident against a wall, do one of the variations. Also, strict form on the deadlifts.

Post time and load/technique variations to comments.

Wednesday WOD -- Tabata fun

Sprint for 20 Seconds walk for 10 seconds.

Repeat 8 times

Post total distance traveled to comments

Tuesday WOD -- Shoulder Press

Shoulder Press
3-3-3-3-3

Remember: no dip or drive from the knees. Just a straight press from a standing position.

A comparison of presses

Post loads to comments

Monday WOD -- Helan

3 rounds for time of:
400m run
21 1.5 pood kettlebell swings (or 55 lb dumbell swing)
12 pull ups

Kettlebell Swing Demo

If you use a dumbell for the swings, grip it hand over hand the long way.

Record time and loads to comments

Thursday -- Rest for Game!

Come to practice and get ready to play on Friday

Wednesday WOD -- 30-20-10

For time do 5 rounds of:

30 bodyweight squats
20 push-ups
10 deadlifts (185lbs)

Please use good form and full range of motion for all exercises!

Post time to comments.

Tuesday WOD -- Tuesday

Thrusters

1-1-1-1-1-1

thruster demo

Post loads to comments.

Monday WOD -- Cindy

This is the same work out as last Monday only longer.

For 20 minutes, do as many rounds as possible of:

5 pull ups
10 push ups
15 air squats

Post your number of rounds (including partial round) to comments.

Thursday WOD -- Fran

Sets of:
21-15-9
Thrusters 95lbs
Pull-ups

thruster demo

Here is a video of what is possible

Wednesday WOD -- AMRAP

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Thruster Demo
Power Clean Demo
Sumo Deadlift High-pull (not the best video ever, but you should be able to get the lift)

Post time to comments

Tuesday WOD -- Deadlifts

Deadlift

3-3-3-3-3

Deadlift Instruction 1
Deadlift Instruction 2
Deadlift Instruction 3
Deadlift Instruction 4
Deadlift Instruction 5
Deadlift Instruction 6
Deadlift Instruction 7
Deadlift Instruction 8

Post loads to comments

Warm Up
2 rounds of:
10 push-ups
10 pull-ups
10 squats
10 good mornings

Do two or three warm up sets with lighter weight as you get ready to lift heavier.

Monday WOD -- Barbara

5 rounds for time
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest 3 minutes between rounds

Post the time of each round.

Friday -- Rest Day

Get focused on some important rugby action on Friday.

Thursday WOD -- Annie

For time:

50 Double Unders 50 sit ups
40 Double Unders 40 sit ups
30 Double Unders 30 sit ups
20 Double Unders 20 sit ups
10 Double Unders 10 sit ups

Demo

Post time to comments

Wednesday WOD -- Up Down

For time:

10 rounds of

12 pull ups
12 burpees

Post time to comments

Tuesday WOD -- Power Cleans

Power Cleans

1-1-1-1-1-1

Clean Demo

Post Loads to Comments

Monday WOD -- Murphy

For time:

run 1 mile
Do:
100 pull ups
200 push ups
300 squats
run 1 mile

Partition exercises as needed (i.e. 10 pull ups, 20 push ups and 30 squats x 10)

Post time to comments

Friday -- Rest Day

Be at the pitch @ 10:45 on Saturday.

Thursday WOD -- Grace

For time:

30 clean & jerks @ 135lbs

The weight goes from the ground to overhead with arms locked out.

Remember: form is critical. Lower weight if needed.

Clean Demo
Jerk Demo

You may do power cleans and push presses.

Post Time and load to comments.

Wednesday WOD -- Angie

For time:

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Post time to comments

Tuesday WOD -- Front Squat

Front Squat

3-3-3-3-3

Front Squat Demo

Post loads to comments.

Monday WOD -- Helan

3 rounds for time of:
400m run
21 1.5 pood kettlebell swings (or 55 lb dumbell swing)
12 pull ups

Kettlebell Swing Demo

If you use a dumbell for the swings, grip it hand over hand the long way.

Record time and loads to comments

Friday -- Rest Day

Get ready for the game on Saturday

Thursday WOD -- Push Press

Push Press:

3-3-3-3-3

Push Press Video

Post loads to comments

Wednesday WOD -- Zoooom

Four rounds of:

400m

Rest 2 min. between each round.

Post your time for each 400 to comments.

Tuesday WOD -- Overhead Squat

Overhead Squat 3-3-3-3-3 (five sets of 3 reps)

Video Demo:
Overhead Squat

If you have never performed an overhead squat, go light and focus on good form. Please watch the video for technique.

Post loads to comments.

Monday WOD -- 5@135

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Demo Videos:
Deadlift
Hang Power Clean
Front Squat
Push Jerk

Please post your name and time to comments. If you need to modify the weight, please note.

Friday -- Game Day

Be at the pitch at 2:45 ready to play

Thursday -- Rest for Game!

Get ready for OSU!

Wednesday WOD -- 7-7-7

5 rounds for time:
7 pull ups
7 thrusters 95 lbs.
7 burpees

Example of thruster technique

Post your time to comments.

Tuesday WOD -- Deadlifts & Push-ups

For time:

Do 100 deadlifts @ 135lbs and 100 push-ups. You may alternate sets of the exercises. Remember strict form on each exercise.

Post time to comments.

Monday WOD -- Back Squat

Back Squat 5-5-5-5-5

Post loads to comments.

Sunday -- Rest Day

Saturday -- Practice

Come to Practice!

Friday -- Fun Run

Run 5k

Post time to comments.

Thursday -- Rest Day

If you have missed a workout (and you know you have), pick one and do it. Post your workout and scores with your name.

Wednesday WOD -- Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Enjoy!

Tuesday WOD -- Power Cleans

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

Power Clean demonstration

Post weights lifted to comments (i.e. 135, 145, 165, 175(2), 170, 165)

Monday WOD -- Cindy

This is the same work out as last Monday only longer.

For 20 minutes, do as many rounds as possible of:

5 pull ups
10 push ups
15 air squats

See last Monday's post for videos and scoring instructions.

Post your score to comments.

Friday -- Rest Day

Don't forget about the Legacy Luau Friday night. We need your support. See you there.

Thursday WOD -- Fran

This one is a great benchmark WOD. The work out is for time:

21 thrusters
21 pull ups
15 thrusters
15 pull ups
9 thrusters
9 pull ups

the rx for the trusters is 95 lbs

Example of thruster technique

you can modify this workout by using jumping pull ups and/or 65 lb thrusters or 45 lb thruster or air squats. You may also use dumb bells for thrusters.

Example of jumping pull ups

Post time and weights to comments.

Here is a video of what is possible

Wednesday WOD -- Jump Rope Fun

Do four rounds for time of:

50 jump rope double unders (rope goes around 2x per jump)
50 squats

Post time to comments

WOD (Work Out of the Day) -- Deadlift

Warm up
2 rounds of:
10 pull ups
10 sit ups
10 back extensions
10 push ups

WOD
Deadlift:
3-3-3-3-3-3

It is extremely important to use correct form. Do not lift more than you can do with strict form!

Deadlift Instruction 1
Deadlift Instruction 2
Deadlift Instruction 3
Deadlift Instruction 4
Deadlift Instruction 5
Deadlift Instruction 6
Deadlift Instruction 7
Deadlift Instruction 8

(six sets of three reps)
Post loads to comments (i.e. 225, 235, 245, 245, 255 (2 reps), 235)

WOD (Work Out of the Day) -- Mini Cindy

in 10 minutes as many rounds as you can of:
5 pull ups
10 push ups
15 squats

your score will be the number of rounds completed in 10 minutes plus your last partial numbers (i.e. 11 rounds, 5 pull ups and 7 pushups r.x.)

Form:
Pull Ups: Arms straight at bottom and chin over bar at top. Kipping encouraged.
Kipping Video 1
Kipping Video 2
Kipping Video 3

Push Ups: straight back throughout, arms straight at top, chest and thighs touch ground on bottom, back to straight arms.

Squats: Legs straight at beginning, weight on heels, bend until hip crease is below knees. Return to straight legs.

If you do the work out as prescribed, put r.x. after your score

SUBSTITUTIONS:
Jumping pull ups for pull ups
Knee push ups for push ups

If you substitute, note your variation on your score (i.e. 4 rounds r.x. and 6 rounds 2 pullups with jumping pull ups.)

Post your name and score to comments.