Monthly Archives: November 2009

WOD 9229- Monday

Can anyone guess what Olga is thinking?

Coach will take a deck of cards and deal them one at a time. Do this workout with 2 heavy dumbbells.
Number cards = Face Value
Face cards = 10 reps
Spades = Walking lunges each leg
Clubs = hang power cleans
Hearts = Front squats
Diamonds = push presses
Jokers = 20 burpees

WOD from CF Virtuosity

Basic Strength Standards CrossFit

WOD 9228- Sunday

Anthony and Raph do Grace.

Press 3 X 5, then 15-12-9 unbroken at 75% of 5 rep max

Accessory WOD:

Complete as many rounds as possible in 12 minutes of:
5 DB Squat Cleans, 30% BW each hand
7 Box Jumps, 30″ box
10 Pull-ups

Going Overhead CrossFit NorCal

WOD 9227- Saturday

Wil is back and looking stronger than ever.

Front Squat 5 X 3

Then Back Squat 1 X 15-20

Accessory WOD:
4 rounds for time
5 DB Power snatches each hand (30% bw)
15 push ups

Cholesterol: We are Dumb Robb Wolf