WOD
Friday 120622
Four rounds on the 6:00 send-off:
Run 800m
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Need breakfast in a hurry? Ever feel so rushed in the mornings that you are...
Thursday 120621
Bench press
75% x5 reps
85% x3 reps
95% x1 reps +
For time:
40m Weighted Bear crawl
21 Overhead squats, 135#(95#)
40m Weighted Bear crawl
15 Overhead squats, 135#(95#)
40m Weighted Bear crawl
9 Overhead...
Wednesday 120620
As many rounds as possible in 12 minutes:
Run 200m
3 Bear complexes, 95#(65#)
Run 200m
6 Bear complexes, 95#(65#)
Run 200m
9 Bear complexes, 95#(65#)
.....
For today's workout, a bear...
Tuesday 120619
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by...
Sunday 120617
Alternate the following couplet for time:
Wall ball shots 50-40-30-20-10 reps
GHD sit-ups 25-20-15-10-5 reps
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Saturday 120616
Five rounds for time:
Run 400m
8 Deadlifts, 275# (185#)
12 Box jumps, 30" (24")
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Wednesday 120613
For time:
50 Box jump, 24″ (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
50 Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball...
Tuesday 120612
Three position clean, 2-2-2-2-2-2-2
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Our friends at NorCal CrossFit, Pat and Taz having a little 3pos fun.
Sunday 120610
For time:
50 Back squat, 135# (95#)
40 Pull-ups
30 Shoulder-to-overhead, 135# (95#)
50 Front squats, 85# (65#)
40 Pull-ups
30 Shoulder-to-overhead, 85# (65#)
50 Overhead squats, 65# (45#)
40 Pull-ups
30 Shoulder-to-overhead,...
Saturday 120609
“Hope”
Three rounds of:
Burpees
Power snatch, 75# (55#)
Box jump, 24" (20")
Thruster, 75# (55#)
Chest to bar Pull-ups
"Hope" has the same format as...