WOD
Wednesday 201209
WOD-
Snatch Complex:
7 sets to find a max of:
1 Squat Snatch +
1 OHS +
1 Hang Power Snatch +
1 OHS +...
Tuesday 201208
WOD-
3 Rounds for time:
Row 500m
10 Sandbag over shoulder
20 Toes-2-Bar
SPRINT-
As many rounds as possible in 20:00 of
Run 200 meters
2 Rope climbs
Run 200 meters
10 Burpees
Monday 201207
WOD-
As many rounds as possible in 10:00 of:
3 Thrusters
3 Pull ups
6 Thrusters
6 Pull ups
9 Thrusters
9...
Sunday 201206
WOD-
2 Rounds For time:
100 Double Unders
75 Sit-ups
50 Weighted step ups 40#(30#)
25 Ring Dips
Saturday 201205
WOD-
As many rounds as possible in 8:00 of:
1 Power clean
1 Front squat
1 Deadlift
1 Hang squat clean
1 Jerk
Weights =...
Friday 201204
WOD-
As many rounds as possible
in 30:00 of:
Run 400m
10 Box Jump Overs
10 Toes-2-Bar
10 Handstand Push-ups
SPRINT-
10-9-8-7-6-5-4-3-2-1
Dumbbell deadlifts
Dumbbell hang power clean
Dumbbell shoulder to...
Thursday 201203
WOD-
For Time:
45 Goblet Squats 53#(35#)
Row 500m
35 Goblet Squats
Row 1000m
25 Goblet Squats
Row 1500m
15 Goblet Squats
SPRINT-
For time:
100 Toes to bar
*Every minute...
Wednesday 201202
WOD-
CrossFit Open 16.3
As many rounds as possible
in 7:00 of:
10 Power Snatches 75#(55#)
3 Bar Muscle Ups
SPRINT-
4 Rounds for time of:
21 Kettlebell sumo deadlift...
Tuesday 201201
WOD-
Barbell Complex
7 Sets of:
1 Squat Clean
+ 1 Front Squat
+ 1 Push Jerk
+ 2 Back Squats
+ 1 Behind the neck Push Jerk
SPRINT-
Complete the following for...
Monday 201130
WOD-
Fight Gone Bad
3 Rounds For Total Reps
1 minute Wall Ball Shots 20#(14#) 10'(9')
1 minute Sumo Deadlift High-Pulls 75#(55#)
1 minute Box Jumps 20"
1 minute Push...