Month: March 2013

CrossFit WOD 03/30/2013

Teams of 2 must complete: Run to 4th street and Back (both) Run 400 carrying 45/25lb plate (both) 100m Overhead Unison Walking Lunge (#45/25) Bear Complexes (12 @ 95- men only, 12 @ 65- women only) 100m Overhead Unison Walking more »

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CrossFit WOD 03/29/2013

Dead Lift 3-3-3 then For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups

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CrossFit WOD 03/28/2013

For time: 135 pound Front squat, 10 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 9 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 8 reps 15 ft Rope Climb, 1 ascent 135 pound more »

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CrossFit WOD 03/27/2013

Behind the neck Jerk 1-1-1-1-1-1-1 then “Weaver” Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups

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CrossFit WOD 03/26/2013

Strength: 10 EMOM of: Odd minutes-2 hang squat snatches Even minutes-2 jerks Conditioning: Run 800m 30 power snatches 135lbs 30 push press 135lbs Run 800m

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CrossFit WOD 03/25/2013

Run 1 mile then With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.

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CrossFit WOD 03/23/2013

4 Man Teams- WOD 1: Teams must complete: 100 pullups 150 pushups 12 sandbag runs Rules- only 1 person can work at a time on pullups/pushups. Pullups must be completed before pushups. Sandbag runs may be completed at any time more »

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CrossFit WOD 03/22/2013

Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds then Complete as many rounds as possible in 12 minutes of: 135lbs squat clean x3 135lbs push jerk x5

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CrossFit WOD 03/21/2013

Shoulder Press 3-3-3-3-3-3-3 then Four rounds for time of: 7 Muscle-ups 225 pound Deadlift, 15 reps Walking Lunge, 30 steps

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CrossFit WOD 03/20/2013

Squat Snatch 1-1-1-1-1-1-1 then Five rounds for time of: 135 pound Back squat, 20 reps Handstand walk 20 yards (length of room)

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