Month: April 2013

CrossFit WOD 04/30/2013

Hang power clean and jerk 1-1-1-1-1-1-1 reps then 100 Inverted burpees – picture guide

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CrossFit WOD 04/29/2013

Shoulder Press 1-1-1-1-1-1-1 reps then “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

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CrossFit WOD 04/27/2013

20 muscle ups then Teams of 2 (1 Man, 1 Woman) For time: 10 One-arm dumbbell snatches (100 lbs) Sprint 10 One-arm dumbbell snatches (70 lbs) Sprint 10 One-arm dumbbell snatches (100 lbs) Sprint 10 One-arm dumbbell snatches (70 lbs) more »

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CrossFit WOD 04/26/2013

Row 2K then Five rounds for time of: 95 pound Sumo-deadlift high-pull, 21 reps 21 Ring dips

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CrossFit WOD 04/25/2013

Bench Press 5×5 then Five rounds for time of: 135 pound Back squat, 20 reps Handstand walk 20 yards

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CrossFit WOD 04/24/2013

Snatch balance 1-1-1-1-1-1-1 then “Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups

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CrossFit WOD 04/23/2013

Clean and Jerk 1-1-1-1-1-1-1 then For time: 50 Wall ball shots, 20 pound ball 10 Muscle-ups 40 Wall ball shots, 20 pound ball 8 Muscle-ups 30 Wall ball shots, 20 pound ball 6 Muscle-ups 20 Wall ball shots, 20 pound more »

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CrossFit WOD 04/22/2013

Deadlift 1-1-1-1-1-1-1 reps 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 04/20/2013

Team WOD In teams of 3, accomplish two full rounds of the following exercises: 100m weighted overhead walking lunges + 100m weighted run (15/10), during which, the other two team members do as many reps as possible of: Dumbbell split more »

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CrossFit WOD 04/19/2013

Squat Clean Thruster 5×5 then “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, more »

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