WOD
Tuesday 130820
21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time:
Sumo deadlift high pull, 75# (55#)
Push press, 75# (55#)
Post...
Monday 130819
Front squat
3 - 3 - 3 - 3 - 3 - 3
then for time:
20 Front squat, 205# (135#)
30 Box jump, 30" (24")
40 Kettlebell swings, 24kg (16kg)
50 Wall ball shots,...
Saturday 130817
In teams of 3:
Row 1500m
50 Deadlift, 185# (125#)
30m Handstand Walk (Partners can assist in walk by open palm guiding legs)
30 Bar Muscle Ups (Partners can...
Friday 130816
3 Min As many reps as possible
10 Burpee Box Jumps 24"/20"
20 Pull ups
30 Air Squats
40 Toes to Bar
50 Wall Balls
60 KB Swings 24kg/16kg
70 Double Unders
Rest...
Thursday 130815
"Olympic Total"
Snatch 1 - 1 - 1
Clean and jerk 1 - 1 - 1
Post loads to comments and BTWB
All right folks, you asked, and...
Wednesday 130814
For time:
9-6-3
Thrusters 135#/95#
Handstand push-ups
Post times to comments and BTWB.
Here are some good tips from Mr. Charles Polequin; things we can all agree on.
Fact #1:...
Tuesday 130813
Run 800 Meters
5 Rounds for time
5 Muscle ups
10 Toes to Bar
Run 800 Meters
Post time to BTWB.
From Healthy Living.com
How to Get Rid of Excess Lactic...
Monday 130812
"CrossFit Total"
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
Post totals to BTWB.
Okay folks today is the day to see what gains we've made since...
Friday 130809
As many reps as possible in 5 minutes of:
7 Med-ball cleans 20# (14#)
7 Lateral jumps 24" (20")
Rest 1 minute
As many reps as possible in...
Thursday 130808
5m seated sled pull, for max weight
Then 10 min EMOM,
Even minutes: 15m standing sled pull @ 60%
Odd minutes: 1 legless rope climb
Post weights to comments...