http://www.transformcrossfit.com/wod/ en-US Fri, 24 Feb 2012 09:08:16 -0500 http://www.typepad.com/ http://www.rssboard.org/rss-specification http://www.transformcrossfit.com/wod/2012/02/friday-22412.html http://www.transformcrossfit.com/wod/2012/02/friday-22412.html Congratulations to Moot Davis (our celebrity athlete!) who just released his third CD called Man About Town WOD 5 rounds for time of: 5 Chest -to-Bar Pull ups 10 Wallballs, 20#/14# 15 Kettlebell Swings, 55#/35# 10 Tuck Jumps <p><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016301f2485f970d-pi" style="display: inline;" target="_self"><img alt="MootSuitGuitar-974x4163" class="asset asset-image at-xid-6a01156ff7ba1e970c016301f2485f970d" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016301f2485f970d-500wi" style="display: block; margin-left: auto; margin-right: auto;" title="MootSuitGuitar-974x4163" /></a></p> <p style="text-align: center;"><em>Congratulations to Moot Davis (our celebrity athlete!) who just released his third CD called&#0160;<a href="http://www.mootdavis.com/" target="_self">Man About Town</a></em></p> <p>&#0160;</p> <p><strong>WOD</strong></p> <p>5 rounds for time of:</p> <p>5 Chest -to-Bar Pull ups</p> <p>10 Wallballs, 20#/14#</p> <p>15 Kettlebell Swings, 55#/35#</p> <p>10 Tuck Jumps</p> Tracey G Mahaney Fri, 24 Feb 2012 09:08:16 -0500 http://www.transformcrossfit.com/wod/2012/02/thursday-22312.html http://www.transformcrossfit.com/wod/2012/02/thursday-22312.html WOD CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of: BURPEES <p style="text-align: center;"><strong><iframe frameborder="0" height="315" src="http://www.youtube.com/embed/UU9vmUk8jUg?rel=0" width="560"></iframe>&#0160;</strong></p> <p style="text-align: left;"><strong>WOD</strong></p> <p><a href="http://games.crossfit.com/workouts/the-open#tabs-1" target="_blank">CrossFit Games Open 12.1</a></p> <p>Complete as many reps as possible in 7 minutes of:</p> <p>BURPEES</p> <p>&#0160;</p> Tracey G Mahaney Thu, 23 Feb 2012 07:20:26 -0500 http://www.transformcrossfit.com/wod/2012/02/wednesday-22212.html http://www.transformcrossfit.com/wod/2012/02/wednesday-22212.html CrossFit Games Open Starts Tomorrow Click Here for More Information WOD 500 Meter Row 20 Toes to Bar 30 Hands Release Push Ups 40 Overhead Fwd. Lunges (35/25) 50 Wall Balls (20/14) 60 Sit Ups <p style="text-align: center;"><span style="color: #ff0000; font-size: 20pt;"><strong><span style="font-family: impact, chicago;">CrossFit Games</span></strong></span></p> <p style="text-align: center;"><span style="color: #ff0000; font-size: 20pt;"><strong><span style="font-family: impact, chicago;">Open Starts Tomorrow</span></strong></span></p> <p style="text-align: center;"><strong><span style="font-size: 18pt; font-family: impact, chicago;"><a href="http://games.crossfit.com/" target="_self">Click Here for More Information</a></span></strong></p> <p style="text-align: center;">&#0160;</p> <p style="text-align: left;">WOD</p> <p style="text-align: left;">500 Meter Row</p> <p style="text-align: left;">20 Toes to Bar</p> <p style="text-align: left;">30 Hands Release Push Ups</p> <p style="text-align: left;">40 Overhead Fwd. Lunges (35/25)</p> <p style="text-align: left;">50 Wall Balls (20/14)</p> <p style="text-align: left;">60 Sit Ups</p> <p style="text-align: left;"><strong><span style="font-size: 18pt; font-family: impact, chicago;"><br /></span></strong></p> Tracey G Mahaney Wed, 22 Feb 2012 12:29:35 -0500 http://www.transformcrossfit.com/wod/2012/02/monday-22012.html http://www.transformcrossfit.com/wod/2012/02/monday-22012.html WOD- CrossFit Total Total weight of one rep max on three lifts: 1. Back Squat 2. Shoulder Press 3. Deadlift Great article on rules: CrossFit Total <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0168e7ae7264970c-pi" style="display: inline;"><img alt="Crossfit total" class="asset asset-image at-xid-6a01156ff7ba1e970c0168e7ae7264970c" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0168e7ae7264970c-320wi" title="Crossfit total" /></a></p> <p style="text-align: left;">WOD- CrossFit Total</p> <p style="text-align: left;">Total weight of one rep max on three lifts:</p> <p style="text-align: left;">1. Back Squat</p> <p style="text-align: left;">2. Shoulder Press</p> <p style="text-align: left;">3. Deadlift</p> <p style="text-align: left;">Great article on rules: <strong><a href="http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf" target="_self">CrossFit Total</a></strong></p> Tracey G Mahaney Mon, 20 Feb 2012 10:53:41 -0500 http://www.transformcrossfit.com/wod/2012/02/friday-21712.html http://www.transformcrossfit.com/wod/2012/02/friday-21712.html WOD 6 Rounds 50 Single Unders 10 Pull Ups 10 Push Press 95/65 10 Back Squats <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0163018cbb96970d-pi" style="display: inline;"><img alt="002" class="asset asset-image at-xid-6a01156ff7ba1e970c0163018cbb96970d" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0163018cbb96970d-320wi" title="002" /></a></p> <p style="text-align: left;">WOD</p> <p style="text-align: left;">6 Rounds</p> <p style="text-align: left;">50 Single Unders</p> <p style="text-align: left;">10 Pull Ups</p> <p style="text-align: left;">10 Push Press 95/65</p> <p style="text-align: left;">10 Back Squats</p> <p style="text-align: left;">&#0160;</p> <p style="text-align: left;">&#0160;</p> Tracey G Mahaney Fri, 17 Feb 2012 10:07:56 -0500 http://www.transformcrossfit.com/wod/2012/02/thursday-21612.html http://www.transformcrossfit.com/wod/2012/02/thursday-21612.html WOD 25 Kettle Bell Swings 55/35 Then... 12-10-8-6-4 Hang Power Cleans 135/85 20-20-20-20-20 Sit Ups End with 25 Kettle Bell Swings <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0168e7792998970c-pi" style="display: inline;"><img alt="001" class="asset asset-image at-xid-6a01156ff7ba1e970c0168e7792998970c" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0168e7792998970c-320wi" title="001" /></a><br /><br /></p> <p style="text-align: left;">WOD</p> <p style="text-align: left;">25 Kettle Bell Swings 55/35</p> <p style="text-align: left;">Then...</p> <p style="text-align: left;">12-10-8-6-4</p> <p style="text-align: left;">Hang Power Cleans 135/85</p> <p style="text-align: left;">20-20-20-20-20</p> <p style="text-align: left;">Sit Ups</p> <p style="text-align: left;">End with 25 Kettle Bell Swings</p> Tracey G Mahaney Thu, 16 Feb 2012 10:01:37 -0500 http://www.transformcrossfit.com/wod/2012/02/wednesday-21512.html http://www.transformcrossfit.com/wod/2012/02/wednesday-21512.html WOD Max Reps- 4 Stations 1 minute of work followed by 15 seconds rest. 3 Rounds Rowing for Calories Shoot Thrus Box Jumps 20" Squats <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016762640adf970b-pi" style="display: inline;"><img alt="006" class="asset asset-image at-xid-6a01156ff7ba1e970c016762640adf970b" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016762640adf970b-320wi" title="006" /></a><br /><br /><br /></p> <p>&#0160;</p> <p><strong>WOD</strong></p> <p>Max Reps- 4 Stations 1 minute of work followed by 15 seconds rest. 3 Rounds</p> <p>Rowing for Calories</p> <p>Shoot Thrus</p> <p>Box Jumps 20&quot;</p> <p>Squats</p> Tracey G Mahaney Wed, 15 Feb 2012 09:55:11 -0500 http://www.transformcrossfit.com/wod/2012/02/tuesday-21412.html http://www.transformcrossfit.com/wod/2012/02/tuesday-21412.html WOD AMRAP in 14 Minutes 58 Wall Balls Then in the time that remains: 9 Sots Press 30/15 9 Hands Release Push Ups 9 Back Extensions Score is total number of reps after wallballs. <p>&#0160;</p> <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016762536f5a970b-pi" style="display: inline;"><img alt="004" class="asset asset-image at-xid-6a01156ff7ba1e970c016762536f5a970b" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016762536f5a970b-300wi" style="width: 275px;" title="004" /></a><br /><br /></p> <p>WOD</p> <p>AMRAP in 14 Minutes</p> <p>58 Wall Balls</p> <p>Then in the time that remains:</p> <p>9 Sots Press 30/15</p> <p>9 Hands Release Push Ups</p> <p>9 Back Extensions</p> <p>Score is total number of reps after wallballs.</p> Tracey G Mahaney Tue, 14 Feb 2012 09:16:00 -0500 http://www.transformcrossfit.com/wod/2012/02/monday-21312.html http://www.transformcrossfit.com/wod/2012/02/monday-21312.html WOD 4 Rounds 12- Cleans 135/95 10- Dead Hang Pull Ups 1:00 Plank 3 Burpees at the end for every time plank is compromised. <p style="text-align: center;">&#0160; <a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0168e744d549970c-pi" style="display: inline;"><img alt="009" class="asset asset-image at-xid-6a01156ff7ba1e970c0168e744d549970c" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0168e744d549970c-200wi" style="width: 200px;" title="009" /></a><br /><br /><br /></p> <p>WOD</p> <p>4 Rounds</p> <p>12- Cleans 135/95</p> <p>10- Dead Hang Pull Ups</p> <p>1:00 Plank</p> <p>3 Burpees at the end for every time plank is compromised.</p> Tracey G Mahaney Mon, 13 Feb 2012 09:18:00 -0500 http://www.transformcrossfit.com/wod/2012/02/friday-21012.html http://www.transformcrossfit.com/wod/2012/02/friday-21012.html WOD 50, 40, 30, 20, 10 Overhead Reverse Lunges 3, 6, 9, 12, 15 Toes to Bar <p>&#0160;</p> <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0168e7189953970c-popup" onclick="window.open( this.href, &#39;_blank&#39;, &#39;width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0&#39; ); return false" style="display: inline;"><img alt="005" class="asset asset-image at-xid-6a01156ff7ba1e970c0168e7189953970c" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0168e7189953970c-320wi" title="005" /></a><br /><br /></p> <p>WOD</p> <p>&#0160;</p> <p>50, 40, 30, 20, 10</p> <p>Overhead Reverse Lunges</p> <p>3, 6, 9, 12, 15&#0160;</p> <p>Toes to Bar</p> Tracey G Mahaney Fri, 10 Feb 2012 09:31:00 -0500 http://www.transformcrossfit.com/wod/2012/02/thursday-2912.html http://www.transformcrossfit.com/wod/2012/02/thursday-2912.html WOD AMRAP (as many rounds as possible) of... 10 Front Squats 135/90 15 Kettle Bell Swings 55/35 5 Burpees <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c01676207e303970b-popup" onclick="window.open( this.href, &#39;_blank&#39;, &#39;width=640,height=480,scrollbars=no,resizable=no,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0&#39; ); return false" style="display: inline;"><img alt="002" class="asset asset-image at-xid-6a01156ff7ba1e970c01676207e303970b" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c01676207e303970b-400wi" style="width: 400px;" title="002" /></a></p> <p style="text-align: center;">&#0160;</p> <p style="text-align: left;">WOD</p> <p style="text-align: left;">AMRAP (as many rounds as possible) of...</p> <p style="text-align: left;">10 Front Squats 135/90</p> <p style="text-align: left;">15 Kettle Bell Swings 55/35</p> <p style="text-align: left;">5 Burpees</p> <p style="text-align: left;">&#0160;</p> Tracey G Mahaney Thu, 09 Feb 2012 09:17:00 -0500 http://www.transformcrossfit.com/wod/2012/02/wednesday-2812.html http://www.transformcrossfit.com/wod/2012/02/wednesday-2812.html WOD 30 Box Jumps 20" Box 21 Deadlifts 175/125 30 Sit Ups 30 Box Jumps 15 Deadlifts 30 Sit Ups 30 Box Jumps 9 Deadlifts 30 Sit Ups <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016761f7eadb970b-pi" style="display: inline;"><img alt="001" class="asset asset-image at-xid-6a01156ff7ba1e970c016761f7eadb970b" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016761f7eadb970b-450wi" style="width: 450px;" title="001" /></a><br /><br /></p> <p style="text-align: left;">WOD</p> <p style="text-align: left;">30 Box Jumps 20&quot; Box</p> <p style="text-align: left;">21 Deadlifts 175/125</p> <p style="text-align: left;">30 Sit Ups</p> <p style="text-align: left;">30 Box Jumps</p> <p style="text-align: left;">15 Deadlifts</p> <p style="text-align: left;">30 Sit Ups</p> <p style="text-align: left;">30 Box Jumps</p> <p style="text-align: left;">9 Deadlifts</p> <p style="text-align: left;">30 Sit Ups</p> <p style="text-align: left;">&#0160;</p> <p style="text-align: left;">&#0160;</p> Tracey G Mahaney Wed, 08 Feb 2012 09:37:00 -0500 http://www.transformcrossfit.com/wod/2012/02/tuesday-2712.html http://www.transformcrossfit.com/wod/2012/02/tuesday-2712.html WOD 4 rounds for time of: 150 Single Unders 21 Med Ball Cleans, 20#/14# 12 Push Press, 105#/75# <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0168e6e4d374970c-pi" style="display: inline;"><img alt="011" class="asset asset-image at-xid-6a01156ff7ba1e970c0168e6e4d374970c" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0168e6e4d374970c-500wi" title="011" /></a></p> <p style="text-align: center;">&#0160;</p> <p><strong>WOD</strong></p> <p>4 rounds for time of:</p> <p>150 Single Unders</p> <p>21 Med Ball Cleans, 20#/14#</p> <p>12 Push Press, 105#/75#</p> Tracey G Mahaney Tue, 07 Feb 2012 10:11:22 -0500 http://www.transformcrossfit.com/wod/2012/02/saturday-2412.html http://www.transformcrossfit.com/wod/2012/02/saturday-2412.html WOD 3-Person Team 1) 250 meter run (time keeper) 2) Plank** 3) Thruster, 95#/65# (count reps) 4 rounds **3 Burpee penalty for each time you break the plank position. <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016300b379c2970d-pi" style="display: inline;"><img alt="008" class="asset asset-image at-xid-6a01156ff7ba1e970c016300b379c2970d" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016300b379c2970d-500wi" title="008" /></a><br /><br /></p> <p><strong>WOD</strong></p> <p><em>3-Person Team</em></p> <p>1) 250 meter run (time keeper)</p> <p>2) Plank**</p> <p>3) Thruster, 95#/65# (count reps)</p> <p>4 rounds</p> <p>**3 Burpee penalty for each time you break the plank position.</p> Tracey G Mahaney Sat, 04 Feb 2012 11:34:10 -0500 http://www.transformcrossfit.com/wod/2012/02/friday-2312.html http://www.transformcrossfit.com/wod/2012/02/friday-2312.html Post-WOD :) WOD AMRAP in 10 minutes of: 3 Burpees 7 Sumo Deadlift High Pulls, 75#/55# 10 Sit ups <p style="text-align: center;"><img alt="002" class="asset asset-image at-xid-6a01156ff7ba1e970c0167619ff4e0970b" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0167619ff4e0970b-500wi" title="002" /></p> <p style="text-align: center;"><em>Post-WOD :)</em></p> <p style="text-align: center;"><em><br /></em></p> <p><strong>WOD</strong></p> <p>AMRAP in 10 minutes of:</p> <p>3 Burpees</p> <p>7 Sumo Deadlift High Pulls, 75#/55#</p> <p>10 Sit ups</p> <p>&#0160;</p> Tracey G Mahaney Fri, 03 Feb 2012 20:43:19 -0500 http://www.transformcrossfit.com/wod/2012/02/thursday-2212.html http://www.transformcrossfit.com/wod/2012/02/thursday-2212.html Disgusting. Where does YOUR beef come from? WOD 3 rounds for time of: 30 Wallballs, 20#/14# 15 Hang Power Snatch, 95#/65# 12 Pull ups <p style="text-align: center;"><iframe frameborder="0" height="315" src="http://www.youtube.com/embed/RBkwUt-bqIo?rel=0" width="560"></iframe>&#0160;</p> <p style="text-align: center;"><em>Disgusting. &#0160;Where does YOUR beef come from?</em></p> <p style="text-align: center;">&#0160;</p> <p><strong>WOD</strong></p> <p>3 rounds for time of:</p> <p>30 Wallballs, 20#/14#</p> <p>15 Hang Power Snatch, 95#/65#</p> <p>12 Pull ups</p> <p>&#0160;</p> Tracey G Mahaney Thu, 02 Feb 2012 09:15:00 -0500 http://www.transformcrossfit.com/wod/2012/02/wednesday-2112.html http://www.transformcrossfit.com/wod/2012/02/wednesday-2112.html WOD 4 stations 45 seconds each station. 15 seconds to rotate. Max reps / calories (rower). 1) Rowing 2) Toes to Rings 3) Box Jumps, 20" box 4) Dips 3 rounds Score = total reps + calories. <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0167617adcf8970b-pi" style="display: inline;"><img alt="006" class="asset asset-image at-xid-6a01156ff7ba1e970c0167617adcf8970b" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0167617adcf8970b-320wi" title="006" /></a><br /><br /></p> <p><strong>WOD</strong></p> <p>4 stations</p> <p>45 seconds each station. &#0160;15 seconds to rotate. &#0160;Max reps / calories (rower).</p> <p>1) Rowing</p> <p>2) Toes to Rings</p> <p>3) Box Jumps, 20&quot; box</p> <p>4) Dips</p> <p>3 rounds</p> <p>Score = total reps + calories.</p> Tracey G Mahaney Wed, 01 Feb 2012 09:15:00 -0500 http://www.transformcrossfit.com/wod/2012/01/tuesday-13112.html http://www.transformcrossfit.com/wod/2012/01/tuesday-13112.html To all those who say that you can't stay Paleo on-the-go.....Eating Paleo takes planning & preparation! (CrossFit) WOD 30 seconds on, 30 seconds off of: Kettlebell Swings, 55#/35# 5 rounds 30 seconds on, 30 seconds off of: Burpees 5 rounds AMRAP in 5 minutes of: 10 Sit ups 15 Squats Score = Total KB Swings, Total Burpees & Total Rounds/Reps (amrap). <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0167616c20ad970b-pi" style="display: inline;"><img alt="Food prep" class="asset asset-image at-xid-6a01156ff7ba1e970c0167616c20ad970b" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0167616c20ad970b-320wi" title="Food prep" /></a><br />To all those who say that you can&#39;t stay Paleo on-the-go.....Eating Paleo takes planning &amp; preparation! (<a href="https://www.facebook.com/crossfithq" target="_blank">CrossFit</a>)<br /><br /></p> <p><strong>WOD</strong></p> <p>30 seconds on, 30 seconds off of:</p> <p>Kettlebell Swings, 55#/35#</p> <p>5 rounds</p> <p>30 seconds on, 30 seconds off of:</p> <p>Burpees</p> <p>5 rounds</p> <p>AMRAP in 5 minutes of:</p> <p>10 Sit ups</p> <p>15 Squats</p> <p>Score = Total KB Swings, Total Burpees &amp; Total Rounds/Reps (amrap).</p> Tracey G Mahaney Tue, 31 Jan 2012 11:53:19 -0500 http://www.transformcrossfit.com/wod/2012/01/monday-13012.html http://www.transformcrossfit.com/wod/2012/01/monday-13012.html WOD 4-6-8-10-8-6-4 Deadlifts, 115#/85# Thrusters, 115#/85# Chest-to-Bar Pull ups <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016761598930970b-pi" style="display: inline;"><img alt="001" class="asset asset-image at-xid-6a01156ff7ba1e970c016761598930970b" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c016761598930970b-320wi" title="001" /></a><br /><br /></p> <p><strong>WOD</strong></p> <p>4-6-8-10-8-6-4</p> <p>Deadlifts, 115#/85#</p> <p>Thrusters, 115#/85#</p> <p>Chest-to-Bar Pull ups</p> <p>&#0160;</p> Tracey G Mahaney Mon, 30 Jan 2012 09:15:00 -0500 http://www.transformcrossfit.com/wod/2012/01/saturday-12812.html http://www.transformcrossfit.com/wod/2012/01/saturday-12812.html WOD 18-16-14-12-10-8-6-4-2 Wallball, 20#/14# 2-4-6-8-10-12-14-16-18 Goblet Squats, 55#/35# <p style="text-align: center;"><a href="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0167613c18f1970b-pi" style="display: inline;"><img alt="008" class="asset asset-image at-xid-6a01156ff7ba1e970c0167613c18f1970b" src="http://www.transformcrossfit.com/.a/6a01156ff7ba1e970c0167613c18f1970b-500wi" title="008" /></a><br /><br /></p> <p><strong>WOD</strong></p> <p>18-16-14-12-10-8-6-4-2&#0160;</p> <p>Wallball, 20#/14#</p> <p>2-4-6-8-10-12-14-16-18</p> <p>Goblet Squats, 55#/35#</p> Tracey G Mahaney Sat, 28 Jan 2012 11:50:17 -0500