WOD
Monday 100719
Back squat 5, 5, 5 reps @ 40%, 50%, 60%
Then, for 20 minutes:Run 400m Rest precisely the time of the previous run.
Post distance to...
Sunday 1000718
As a team of two, complete the following for max reps:5:00 minutes of rowing, (calories)4:00 Pull-ups3:00 Pull-over sit-ups, 8#/6#2:00 Goblet squats, 24kg/16kg1:00 BurpeesAt each...
Saturday 100717
"Dumbell Block"
20 ManeatersLunge to corner 15 maneaters Farmer's walk to corner10 maneatersLunge to corner5 maneatersFarmer's walk back to starting point
Starting on the corner of...
Friday 100716
Press 5, 3, 1+ reps @ 75%, 85%, 95% Please download and print out your worksheet!
Then, for time:
25 Push press, 95#/65# 20 AbMat Sit-up 5 Ring...
Thursday 100715
Three rounds for time:
10 Chest to bar pull-ups10 Front squats, 165#/115#10 Burpees
Post time to comments.
The History of the CrossFit Games by Dave Castro
In four...
Wednesday 100714
"2009 CrossFit Games Couplet"
Three rounds for time:
30 Wall ball shots, 20#/14#
30 Hang squat snatch, 75#/45#
Wall ball target is 11' high. Hang squat snatches must...
Tuesday 100713
For time:
20 Jerks 155#, 105#
40 Toes to bar
60 Kettlebell swings 32Kg, 24Kg
Post time to comments.
Cat just getting off the "crack", Cat one year later...
Monday 100712
Back squat 5, 3, 1+ reps @ 75%, 85%, 95% Please download and print your worksheet!
Complete five rounds of the interval :40 seconds of work/:20...
Sunday 100711
As a team of 4, complete as many reps as possible in 12 minutes:
Swim 50yds
Dumbell thrusters, 40#/25#
Burpees
There will be four stations: swim, thrusters, burpees,...
Saturday 1000710
For time:50 Power snatches, 115#/75#After one minute, on the minute you must complete 5 burpees until completion.
Post time to comments.
Now's your chance to tan your pale...