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CrossFit WOD

24
Oct

Thursday 10.25.12

Conditioning: “Hell and Back” Teams of 2 complete the following: Row: 500m-400m-300m-200m-100m-200m-300m-400m-500m E1 comletes a 500m Row. E1 rests while E2 Rows 500m and so...
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24
Oct

Wednesday 10.24.12

Strength: 1) 4×10 Weighted Lunge (in place), RIGHT + LEFT = 1, medium and manageable wt. 2) 4×4 Bench Press, @80% Do 1×10 for a warm-up on the...
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23
Oct

Tuesday 10.23.12

Warm-up: Power Snatch Drills Power Clean Drills Strength: 1) 5×3 Hang Power Snatch 2) 5×3 Hang Power Clean Do 2×3 warm-up first 20min time limit...
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22
Oct

Monday 10.22.12

Couple of important announcements before we get down to business. 1. Saturday October 27th at 9am we will be doing a Memorial Workout benefiting the...
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20
Oct

Saturday 10.20.12

Conditioning: “Those Burpees Suck!” 10 Pull-ups, strict if you got them 20 KB Swings, 24kg(16kg) 30 Box Jumps, 24″(20″), land stand step off 40 Push-ups...
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19
Oct

Friday 10.19.12

Warm-up: 2×5 Wall Squats 2×10 Squats 2×10 Jump Squats 2×10 Tuck Jumps Wrist stretch Strength: 1a) 6×2 Front Squat, @ 85% 1b) 6X20 Weighted Step-ups...
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17
Oct

Thursday 10.18.12

Warm-up: Ladder Drills Conditioning: 3 Rounds, 1min per movement KB Round the World (30sec clock-wise, 30sec counter clock-wise) KB Figure 8’s KB Swing (KB snatch...
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17
Oct

Wednesday 10.17.12

Strength: 1a) 6×2 6″ Block Dead Lifts, @ 85% 1b) 6xME Ring Push-ups Warm-up with 3×2 first on the Dead Lifts. 20min time limit Conditioning:...
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