Month: December 2013

CrossFit WOD 12/30/2013

“Randy” 75 pound Power snatch, 75 reps for time.

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CrossFit WOD 12/28/2013

Teams of 2 Each station is a 2 minute AMRAP with a 1 min break between each station.  Only 1 partner working at a time.  While 1 partner is working the other partner holding 25/45# dumbbells in each hand Tire more »

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CrossFit WOD 12/27/2013

Dead lift 5×5 then Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 95 pound Overhead squat, 15 reps

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CrossFit WOD 12/26/2013

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps

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CrossFit WOD 12/23/2013

“Whitten” Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball

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CrossFit WOD 12/21/2013

Teams of 2 FOR TIME: While one partner works, the other does a farmer hold. If the Kettlebells drop each person does five Burpees. 81 Pull-ups 81 Squats 81 Burpees 81 AbMat Sit-ups 81 Push-ups 400 m partner Farmer Carry

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CrossFit WOD 12/20/2013

Row 2000m then “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups

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CrossFit WOD 12/19/2013

5×3 Weighted strict pull ups then 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows  

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CrossFit WOD 12/18/2013

Back Squat 8×2 then Five rounds for time of: Row 500 meters 135 pound Thruster, 7 reps

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CrossFit WOD 12/10

Overhead squat 7×1 then Complete as many rounds as possible in 20 minutes of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold  

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