Month: February 2013

CrossFit WOD 02/28/2013

Bench Press 3×8 Shoulder Press 3×8 “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

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CrossFit WOD 02/27/2013

“Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups  

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CrossFit WOD 02/26/2013

Snatch 8×1 then Complete as many rounds as possible in 15 minutes of: 15 Chest to bar pull-ups 30 second Ring L-sit hold

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CrossFit WOD 02/25/2013

Back Squat 3×5 then “Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box

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CrossFit WOD 02/23/2013

Team WOD Indoor Baseball 20min AMRAP: 1st base: 10 wall balls (20/14) 2nd base: 250m run/row 3rd base: 7 burpees Home: 5 pullups 2 teams. Each member advances to each base doing overhead walking lunges (45/25). Once 5 pullups are more »

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CrossFit WOD 02/22/2013

Push Jerk 8×5 then For time: 12-9-6-3 reps for time of: 95 pound Power snatch Burpee

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CrossFit WOD 02/21/2013

Run 2 miles then For time: 135 pound Thruster, 15 reps 35 pound weighted Pull-up, 15 reps 95 pound Thruster, 21 reps 20 pound weighted Pull-up, 21 reps 65 pound Thruster, 36 reps 36 Pull-ups

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CrossFit WOD 02/20/2013

Overhead Squat 5×5 then “Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups

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CrossFit WOD 02/19/2013

Muscle-up progressions or 15 Muscle-ups then Five rounds for time of: Run 600 meters 95 pound Squat clean thruster, 15 reps

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CrossFit WOD 02/18/2013

Squat Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep This is the last 1RM max day for a while.  Really, show up, its important.

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