Month: September 2013

CrossFit WOD 09/30/2013

Back squat 5×5 Then 5 rounds 1 snatch (full) 75% 1RM 10 kettle bell swings 1.5pd 10 HSPU 10 burpees 10 sit ups 200m run

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CrossFit WOD 09/27/2013

Clean and Jerk 8×1 then 5 rounds 1 dead lift (85% 1rm) 5 box jump 10 pull ups 15 push ups 20 sit ups

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CrossFit WOD 09/26/2013

“Fight Gone Bad!“ Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five more »

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CrossFit WOD 09/25/2013

Thrusters 1-1-1-1-1-1-1 thenĀ  Fran 21-15-9 Thrusters 95/65 Pullups

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CrossFit WOD 09/24/2013

Back Squat 5-5-5-5-5 reps then Three rounds for time of: 100 meter Walking lunge Handstand walk 20 meters 50 Kettlebell swings, 1 pood

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CrossFit WOD 09/23/2013

Shoulder Press 3-3-3-3-3-3-3 then For time: 100 L-Pull-ups

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CrossFit WOD 09/21/2013

TEAM WOD – teams of 2 10 rounds (only 1 team member may work at a time) arm over arm sled pull (the length of room) 10 sumo deadlift high pull 10 burpees arm over arm sled pull (the length more »

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CrossFit WOD 09/20/2013

Front Squat 3×3 then “Adrian” Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″ box

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CrossFit WOD 09/19/2013

Weighted pull-ups 1-1-1-1-1-1-1 reps then 21-15-9 reps for time of: Sit Up Wall ball, 20 pound ball Wallball “2-fer-1s”, 20 pound ball

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CrossFit WOD 09/18/2013

3×3 Clean and Jerk then 21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat

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