WOD
Thursday 110303
"Elizabeth"
Three rounds; 21 - 15 - 9 reps of:
Squat clean, 135#/95# (50% of 1RM)
Ring dips
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A little some'in some'in to get you...
Wednesday 110302
For time:50 Box jumps, 24"/20"50 Jumping pull-ups50 Kettlebell swings, 16kg/12kg50 Walking lunge steps50 Knees to elbows50 Push press, 45#50 Back extensions50 Wall ball shots,...
Tuesday 110301
Three rounds for time of:Run 400 meters15 Pull-ups50 Squats15 Pull-ups
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Emmalee, Cecily and Desiree look ready are you?
Announcing the CrossFit Open, the...
Sunday 110227
Five rounds for time of:
400m Run
25 Box jumps, 24" (20")
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A shout out to Slaughter who not only began working out...
Saturday 110226
"Annie are you okay?"
21 - 15 - 9 Reps for time of:
Row (cals)
Thrusters, 95# (65#)
Sumo deadlift high pull, 24kg (16kg)
Burpees
Medicine ball cleans, 20# (14#)
Wallballs,...
Friday 110225
21 - 18 - 15 - 12 - 9 reps for time of:
Power snatch, 115#/75#
Wallball shots, 20#/14#
Knees to elbows
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Knees to...
Thursday 110224
50 - 35 - 20 Reps for time of:
Pull-ups
Box jumps, 20"
Kettlebell swings, 24kg (16kg)
Between each round complete 30 Abmat anchored sit-ups.
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...
Wednesday 110223
For max load:
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
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Cecily and Beck...
Tuesday 110222
Three rounds for time of:
10 Muscle-ups10 Forward rolls20 One-legged squats, alternating20m Handstand walk
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Foundations PM, working on a good...
Sunday 110220
Three rounds for time:
12 Pull-ups12 Snatch grip push press, 115#/75#12 Burpees
Burpees to be completed with full hip extension and a clap overhead, whilst jumping...