WOD:
100 air squats (as)
10 Bar facing burpee (bfb) (6" height)
10 Lateral bar jump (lbj) (6" height)

80 as
9 bfb
20 lbj

60 as
8 bfb
30 lbj

50 as
7 bfb
40  lbj

40 as
6 bfb
50lbj

30 as
5 bfb
60 lbj

20 as
4  bfb
70 lbj

15 as
3 bfb
80 lbj

10 as
2 bfb
90 lbj
5 as
1 bfb
100 lbj

*NOTES: BFB - Put something like 25s on a bar, do a burpee, jump over the bar, turn around, that is 1
Lateral bar jump - Jump over the bar sideways... each time you pass over the bar is a rep

WOD (stolen from CrossFit Football):
Sprint:
2 x 40 yd sprint (15s rest b/w)
30s rest
2 x 60 yd sprint (15s rest b/w)
30s rest
2 x 80 yd spring (15s rest b/w)
30s rest
2 x 100 yd sprint (15s rest b/w)
30s rest
2 x 80 yd sprint (15s rest b/w)
30s rest
2 x 60 yd sprint (15s rest b/w)
30s rest
2 x 40 yd sprint (15s rest b/w)

-then-

100 yd burpee broad jump
Sprint 100

Don't worry about timing anything or counting or whatever, just go max effort and kick your own ass!

WOD: (straight from littleton)
AMRAP in 15
1 Burpee
1 Box Jump (24/20″)
1 Pull Up
Progress by 2 reps each round.ie round 2 would be 3,3,3 (all movements must be unbroken)
When you fail a couple times in doing something unbroken, start over at 1,1,1 and work your way up...there is no sense in trying to get 9 pull ups in a row for the last 10 min of this workout!

Notes:
- Just keep going up in reps each round using only odd numbers.  Rd 1: 1, Rd 2: 3, Rd 3: 5, Rd 4: 7
- Unbroken means unbroken...if you stop doing the movement you have to start that movement over....i.e. If you are on rd 4 (7 reps) and you do 6 burpees then take a break, you have failed and must start burpees again and do 7 reps before moving on.  I realize most of us will fail on pull ups so if/when that happens, try it a couple times, then start over at 1 instead of wasting time and not getting a good workout.

I feel like we havn't AMRAP'd in a while and this one looks deceivingly tough.

For time.  Do 4-6 rounds
400m run
30 burpees
10 pushups
20 air squats
30 situps

So these are WODs I've been getting through the Super Spartan race to get me in shape for that.  Most of the workouts are pretty ridiculous and typically are longer because that race is like 8mi.  I'm going to be doing more stuff like this to get me ready for the tough mudder and also the super spartan. 

21-15-9
Burpee
Situps
Jump tuck squats

Had no idea what to expect.  Made it up at the gym because i forgot to come up with a workout before going.  Crushes your abs.  Next time to make it riduculous, I'll probably make it 21-15-9-15-21

-Joe

Modified: Just kidding about Bradley! Haha I think I would have been there for 2 hours.


"3/4 Bradley"

for time:
5 rounds
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
 -then, no rest-
2 rounds
Sprint 50 meters
5 T2B (toes to the bar)
sprint 50 meters
5 burpees
rest 30 seconds
-then, no rest-
3 rounds:
sprint 50 meters
5 strict chin ups (straight legs)
sprint 50 meters
5 burpees

Def want to start doing more benchmarks, or any named WOD for that matter, to measure our progress.  This one is perfect for a nice day.  I will be doing it on a football field and pull ups on the goalpost so i'm really looking forward to it!


For reference, "Bradley" really is:
10 rounds
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

WOD
50 squats
10 burpees
50 push ups
10 burpees
50 lunges
10 burpees
50 sit ups
10 burpees
50 box/bench jumps
10 burpees

I was looking forward to getting back into the gym...then I forgot my lunch at home so I needed a home workout.  Looking to step it up over the next few weeks.  Its funny that I feel like I've slacked off the past 2 weeks, even though I did a triathlon and the Warrior Dash but I only did 1 or 2 crossfit workouts.

SWOD
Front squat
3x5

WOD
1 mile:
50 burpees:

Rest 3 min
50burpees:

Past results for 1mi + 50burpees
Rich - 10:58
Joe - 13:19

WOD
20 Burpee box jumps (24")
-then
5 rounds:
10 push ups
20 squats
-then
20 Burpee box jumps (24")

Change of plans, needed a quick home workout

WOD:
Run 400m
20 burpees
Run 400m
20 burpees
Run 400m
20 burpees
Run 400m