Month: June 2013

CrossFit WOD 06/29/2013

Teams of 2 8 Min 500 M Row (1 Person Cap at 500M) Wall Balls (20/14) REST 3 Minutes 8 Min Ground To OverHead (135/95) Burpee Box Jumps (24/20) REST 3 Minutes 8 Min Double Unders Handstand Holds (30Sec Cap) more »

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CrossFit WOD 06/28/2013

100 double unders then 3/4 body weight Clean and Jerk, max reps in 20 minutes

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CrossFit WOD 06/27/2013

Run 1 mile then 3 rounds for time – Row 500 meters Clean and Jerk 15 reps Rest 3 minutes Try for sub 1:30 on rowing and body weight on C&J

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CrossFit WOD 06/26/2013

1 Jump on plyo box/ 1 clean pull-up 2 Jumps on plyo box/ 2 clean pull-ups 3 Jumps on plyo box/3 clean pull-ups… n Jumps on plyo box/ n clean pull-ups You’ve got 20 minutes to carry this sequence as more »

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CrossFit WOD 06/26/2013

Complete as many rounds as possible in five minutes of: 275 pound Deadlift, 3 reps 115 pound Push press, 7 reps then 4 rounds for time 2x shuttle sprint room 10 burpees 2x shuttle sprint room 10 squats 2x shuttle more »

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CrossFit WOD 06/25/2013

Two rounds for time of: Farmer’s walk 100 feet (body weight if possible) Rope climb X 2 Back Squat, 10 reps (body weight if possible) Row 500 meters (sub 1:30 if possible)

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CrossFit WOD 06/24/2013

Back Squat 5×5 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 06/22/2013

2 rounds for time: (teams of 3) 1. Team Med Ball throw 110 yards (throw, do jumping jacks until the other 2 guys throw, chase the ball, make your throw, jumping jacks until they complete their throws, and so on.) more »

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CrossFit WOD 06/21/2013

Snatch 1-1-1-1-1-1-1 then “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps

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CrossFit WOD 06/20/2013

Front squat 3-3-3-3-3 reps then 21-15-9 reps for time of: Hang squat clean, 50 pound dumbbells Handstand push-ups

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