WOD
Wednesday120704
AMRAP in 20 minutes:
5 Toes to bar
10 Ring Dips
15 Overhead squats, 45#
Post time to comments or BTWB.
Four reasons why I love the Zone!
4oz of...
Tuesday 120703
"Griff"
For time:
Run 800m forwards
Run 400m backwards
Run 800m forwards
Run 400m backwards
Post time to Beyond The Whiteboard.
The CrossFit Games Checklist
It's almost here; the CrossFit Games in...
Monday 120702
Start by taking 10% off 1RM back squat, then add 10#
2012StrengthProgramExcel
Back squat
65% x5 reps
75% x5 reps
85% x5 reps +
Then, complete as...
Sunday 120701
For time:
45 Back squats, 155# (105#)
45 Chest to bar pull-ups
45 Sumo deadlifts, 135# (95#)
45 Shoulder to overhead, 115# (75#)
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Thursday 120628
Bench press
40% x5 reps
50% x5 reps
60% x5 reps (only)
21-15-9
SDLHP 115# (75#)
Ring Dips
2012StrengthProgramExcel
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The new Reebok Nano...
Wednesday 120627
Skills Day
For time: L-sit hold
For reps: max double unders
For distance: HS walk or For time HS hold
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CrossFit Kids YAY!
Our first...
Tuesday 120626
For time:
1 Round of "Cindy"
1 Clean & jerk, 155#/105#
1 Round of "Cindy"
2 Clean & jerk, 155#/105#
1 Round of "Cindy"
3 Clean & jerk, 155#/105#
1 Round...
Monday 120625
Back squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
Complete as many reps as possible in 10:00 of:
10 Deadlifts, 185#/125#
250m Row
Post rounds and...
Saturday 120623
15 - 12 - 9 - 6 - 3 reps for time of the triplet:
Dumbell burpees, 40# (25#) each hand
Push jerks, 95# (65#)
Toes-to-bar
Post time...