Oceanside Crossfit

WOD Friday 02/01/08

3 Rounds for time:

Row 1000 meters
15 Thrusters, 95/65 pounds
20 Slam Balls, 20/16 pounds

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A Lady's sweat angel.

WOD Thursday 01/31/08

3 Rounds for time:

Run 250 meters
10 Hang Cleans, 135/95 pounds
15 Ring Rows
20 Box Jumps, 30/24 inches

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Ryan getting his burpee on!

WOD Wednesday 01/30/08

One minute work followed by one minute rest.  3 times each of:

Burpees
Slam balls, 20/16 pounds
Double Unders
Medicine Ball Cleans
Push press, 65/45 pounds

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Linda is not afraid of getting a little dirty.  That was a very impressive workout girl!!

WOD Tuesday 01/29/08

Complete the 1rst round only of the following benchmark WOD's:

• "Helen" (Run 400 meters, 21 KB Swings 55/35, 12 Pull-Ups)
• "Diane" (21 Deadlifts 225/165, 21 Handstand Push Ups)
• "Fran"  (21 Thrusters 95/65, 21 Pull-ups)

Rest 3 minutes between the workouts.

This workout is compliments of CrossFit SoCal.  Thanks Melissa!

Old guys do rule!!

WOD Monday 01/28/08

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)

Men's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

WOD Sunday 01/27/08

Rest Day!

It's good to have you back Jeff!

WOD Saturday 01/26/08

"Annie R U Ok?"

21-15-9 of:
Row (for calories)
DB Thrusters, 40/20 pounds (each hand)
Sumo Deadlift High Pull, 65/45 pounds
Burpees
Medicine Ball Cleans, 16/14 pounds
Wall Balls, 20/14 pounds

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WARNING:  This one might introduce you to Pukie, that is if you haven't already met him!!

Rick, it's coming down to the wire.  We will miss you terribly.  Thank you for serving our country.  Be strong.  Be safe.  We love you man!

WOD Friday 01/25/08

"Short but Street"

5 Rounds for time of:

Sprint 100 meters
20 kettlebell swings, 35 pounds
Sprint 100 meters
20 Elevated push-ups
Sprint 100 meters

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Ah yes, the familiar wide-eyed desperate look of a CrossFitter!!

WOD Thursday 01/24/08

2 Rounds for time:

10 Push Ups
10 Ball Slams
10 Push Ups
10 Wall Balls, 20/14 pounds
10 Push Ups
10 Thrusters 95/65 pounds
10 Push Ups
10 Double Unders
10 Push Ups
10 Burpees

SPRINT 100 meters between exercises.

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Kellie, you're sure you haven't done this before?  Nice!

WOD Wednesday 01/23/08

As many rounds in 20 minutes of:

10 Box jumps, 30/24 inches
10 Bodyweight Deadlifts
5 Handstand Push Ups

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"There?!!"