What has technology brought to us? Or taken away?

-WOD-
OHS 3-3-3
Then Helen
Three rounds for time:
Run 400m
12 Pull-ups
21 KB Swings

Compare to 8/20/10

Knuckle up

For Time:
Row 1000 meters
25 Calories on the Airdyne
50 KB Swings (35lb/53lb)

YAYYY!! BURPEES!!

-WOD-
For Time:
100 Burpees
100 Walking Lunge Steps
*Complete all burpees before moving on to lunges*

Compare to 10/22/10

Even Santa CrossFits

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time
Complete all reps of each exercise before moving to the next.

Do you ever feel like giving up?

-WOD-
Tabata "Bottom to Bottom" Squats
Run 1 mile

Rest period of Tabata must be spent at the bottom of the squat.
Mile starts immediately at conclusion of last squat.

"Randy"

"Randy"

75 pound Power snatch, 75 reps for time.

Cold weather wods

:SWOD:(compare to 11/15/10)
Max Reps in 3 Mins of:
Back Squat(95/135)
Then
10 Min AMRAP
7 DB Push Press (25/45)
7 Box Jumps (16in/21in)
7 Wall Ball Shots (16lb/20lb)

Sweat Angel, Farm Project Style

4 Rounds of
Weighted 400 meter run (25/45lb)
50 air squats (holding dumb bell)25/45

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.



"DT"

Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Don't you just love sit-ups?!

-WOD-
For time:
30 Box-Jumps
30 KB Swings
30 Walking Lunges with Dumbbells
30 Knees-to-Elbows
30 Push Press
30 Supermans
30 Burpees
30 Double Unders

David swinging away

"Jackie"

1000 Meter row
50 Thrusters @ 45lb
30 Pull ups

WOD in any condition!

-WOD-
10 rounds for time of:
10 Push-ups
20 Squats
30 Sit-ups

"Whitten"

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.




"Whitten"

Five rounds for time of:
22 Kettlebell swings
22 Box jump
Run 400 meters
22 Burpees
22 Wall ball shots

Elbows high and outside

"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Any more excuses?!?

-WOD-
Skill: Hang Squat Clean

Then AMRAP in 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

Yet another fun piece of equipment has arrived

*Athletes that have not completed the "Baseline" WOD will complete it during the warm up time and then...
:WOD:
7 Rounds for time
10 kettlebell swings(25/45)
10 box jumps

We are an interesting crew indeed!

-WOD-
"Baseline"
500 meter row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Cash Out with 25 Burpees

It doesn't have to be fancy to be effective.

3 Rounds of Time of:
10 Pull-Ups
20 Push-Ups
10 Forward Rolls
20 Pistols
10 Handstand Push ups

Matt has greatly improved his "GPP"

50 cals on Airdyne
100 Box Jumps
2 Mile Run

Note the full hip extension for maximum power. Oh yeah, and lifting a car axle is pretty amazing as well!

-WOD-
6 rounds for time of:
200m Dumbbell Farmer's Carry
10 Burpees
10 Wall Ball Shots
10 Double Unders
10 Pull-ups

5 Rounds for time of:
30 Back Squats @ (35/55)
15 Push-Ups(hand release)
15 Knees to Elbows

Let the Bodies Hit the Floor!

-WOD-
"Fran"(compare to: 9-28-10)
21-15-9
Thruster (65/95)
Pull-Ups

Thursday night action

"Fran"(compare to: 9-28-10)
21-15-9
Thruster (65/95)
Pull-Ups

Do you think you could use one of these? (not the chairs!!)

-WOD-
Five rounds for time:
200m dumbbell farmer's carry
95 pound Push Press 12 reps
24in Box Jump 12 reps
75 pound Sumo Deadlift High-pull 12 reps

And you thought you had ugly hands?

5 rounds for time of
5 power snatch (65/95)
5 Overhead Squat (65/95)
25 Doube unders

Butterfly Pullup

20 Min AMRAP of:
400 M Run
Max pullups until falling off bar

Carol B.

-WOD-
4x200m sprint each for time
Rest 1minute between each sprint.

Then:
"Cindy"
AMRAP 20minutes
5 pull-ups
10 push-ups
15 squats

Karen

"Karen"
150 Wall Ball shots For time

Syd setting up for deadlift

-WOD-
Skill Practice: Handstands

For time:
"Grace"....kinda
30 Clean and Jerk (135lbs)
*Stop every minute on the minute and complete 2 Burpees*
Compare to 8/5/10

Jerri getting inverted

:SWOD:
Max Reps in 3 Mins of:
Back Squat(95/135)
Then
Complete as many rounds as possible in 12 minutes of:
30 Double Unders
5 Deadlifts (115/205)

Jackson doing work!

:WOD:(Compare to 10-15-10)
Three rounds for time of:
135/95 pound Hang power cleans, 15 reps
15 Burpees

Syd

-WOD-
Five rounds for time:
Run 400m
30 Sit-ups
15 Deadlifts(135/95)

Jolie has arrived!!

Three rounds for time of:
30 Kettlebell swings, 25/45
25 Wall ball shots, 16/20 pound ball
20 Pull-ups

Rich Froning Jr. (2nd Fittest Male 2010 Games)

-WOD-
Overhead Squat 2-2-2
Then:
4 Rounds for time of
Run 400m
10 Overhead Squats

12 Min AMRAP
25/45lb DB Thrusters 6 Reps
5 Pull-Ups

Big Boy Paleo

“Annie”(Compare to 6/30/10)
Double Unders/ Sit-ups
50-40-30-20-10

What is CrossFit?

-WOD-
10 Pull-ups
20 Box Jumps
30 KB Swings
30 Pull-ups
20 Box Jumps
10 KB Swings

CrossFit Nation

Compare to 9/9/10
4 rounds of
1 mins of max reps Clean and Jerk (95/45)
1 mins of max reps Push ups
*score is total reps*

Be Great

-WOD-
Strength:
Front Squat 5-5-5-5
Then:
For time
15-12-9
Front Squats (105/85/65)
Burpees(with jump over bar between each burpee)

The Paleo Solution

Complete as many rounds as possible 15 minutes of:
10 Wallball shots, 16/20 pound ball
10 Sit-ups
10 Superman

What is your diet doing for you?

AMRAP 12 mins
10 Box Jumps
8 DB Thrusters (25/45)
6 Deadlift (115/155)

Everybody Jump!

-WOD-
Five rounds for time of:
Run 400m
20 Push Jerks(65/35)
10 Pull-ups

Fun Machine

:WOD:
50 Cals on Airdyne
200 Meter broad jump (perform 10 air squats after every 10 jumps)
50 Push ups (hand release)
200 Meter run (backwards)
50 KB swings (1pood/1.5pood)

Travis has mastered the kip

-WOD-
Three rounds for time of:
50 Double Unders
30 Supermans
50 Walking Lunges

Hope Matt E. "enjoyed" his visit

21-15-9
Wallball shots
Pull-ups
Box Jumps

Syd overhead

For Time:
100 Burpees
100 Walking Lunge Steps
*Complete all burpees before moving on to lunges*

Ansley does overhead squats

5 Round of:
10 Deadlifts(155/105)
20 Sit-ups
30 Box Jumps

Overhead Squat diagram

Seven rounds for time of:
Run 50 Yards
7 Chest to bar pull-ups
35/65 pound Overhead squat, 7 reps
7 Handstand push-ups

Overhead walking lunges

Randy goes running
3 Rounds
25 power snatches(35/65)
200m run

Jolie Gentry performs handstand push-ups

COMPARE TO 6/21/10
WOD (3 Rounds for time of)
800 Meter run
10 DB Front Squats (25lb/45lb)
20 Double Unders
30 Sit-Ups
40 Weighted overhead walking lunge steps (16/20)

Full extension

:SWOD:Hang Power Cleans
5-5-5-5
:WOD:Three rounds for time of:
135/95 pound Hang power cleans, 15 reps
15 Burpees

Carol Deadlifting

SWOD
Squat Cleans
3-3-3-3

WOD
12 min AMRAP
5 Thrusters(65/95)
7 Wallballs
200 M Run

Syd

Metcon: (Compare to)8-30-10
21-15-9
Deadlift (95/225)
Burpee

Ansley reppin the brand

"Tabata These"
Pull-ups
Rest 1 Minute
Squats
Rest 1 Minute
Burpees
Rest 1 Minute
Double unders
Rest 1 Minute
Push-ups

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Pull-ups

Swod:
Push Jerk
3-3-3-3
WOD;
3 Rounds of:
10 DB front squats (25-45)
20 Weighted overhead walking lunges (16lbs-20lb)
30 Sit-ups
30 Superman

Kettle Bells

5 rounds for time:(Compare to 3-29-10)
7 wall ball(16lb/20lb)*increased wallball weights*
7 pushup
7 pullups/body rows

Lynnlee enjoying some hill sprints at skytop apple orchard.

:SWOD:
Deadlift
5-5-5-5
Chipper:
Run 400m
50 Burpees
40 Pullups
30 thrusters(65lb/95lb)
20 KTE
Run 400m

Carol mid burpee

"WOD ONE"(This was the first wod ever completed at Farm Project)
For Time:
Run 200 Meters
21-15-9
Squat
Body Row
Pushups
Run 200 Meters
Then..
"WOD TWO"(This was the second wod ever.....go get it)
10-9-8-7-6-5-4-3-2-1 reps of the couplet
Med ball dead lift (10lb/16lb)
Push press with (15lb/45lb)

Josh working on OHS technique

For time:
"Grace"....kinda
30 Clean and Jerk (135lbs)
*Stop every minute on the minute and complete 2 Burpees*