WOD
Thursday 151224
12 Days Of Christmas
For time:
1 Deadlift, 275#(185#)
2 Handstand push-ups
3 Toes to bars
4 Burpees
5 Power cleans, 115#(75#)
6 Box jumps, 24"(20")
7 Walking lunges
8 Dumbbell...
Wednesday 151223
4 Rounds with a 4 minute running clock:
Row 500m(400m)
With remaining time, as many kettlebell swings as possible, 32kg(24kg)
Rest 2 minutes
Post reps to comments and...
Saturday 151219
Working in teams of 2, complete for time:
60 Clean & jerk, 135#(95#)
60 Thruster, 135#(95#)
60 Burpees over the bar
*Only 1 person may work at a...
Thursday 151217
Take 20 minutes to establish a heavy complex of:
1 Squat clean + 4 front squats
Then, every minute on the minute x 5 minutes:
1 Clean...
Wednesday 151216
For time:
21-15-9 Push press, 135#(95#)
7-5-3 Muscle-ups
Post times to comments and BTWB
Well folks, I'm certain you came to the blog hoping for another...
Monday 151214
Take 20 minutes to establish 3RM hang power snatch
Then, 5 rounds for quality:
5 Behind the neck, snatch grip push press @ 50% of 3RM
5...
Saturday 151212
It Takes A Team Challenge
Here is a time line for the day:
8am- athlete briefing for WOD #1 & WOD #2
8:45am- Welcome and intros
9am- Heat...
Thursday 151210
Deadlift
3-3-3-3-3
*These deadlifts will be performed with a controlled return and a brief hand release on the ground to let the bar “die” before...
Wednesday 151209
"JT"
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Compare to 2/17/15
Post times to comments and BTWB
11 Things That Are Considered Normal At CrossFit But Never Appropriate Outside The...
Saturday 151205
"Annie"
50-40-30-20-10
Double Unders
Ab Mat sit ups
At the 10:00 mark
50-40-30-20-10
Air Squats
Run 200 meters between sets
Post time to comments and BTWB
*This Sunday December 6th Josh Wrede, at...