Month: November 2014

CrossFit WOD 11/29/2014

  WOD: “Crabtree” For Time: 50 Pull-Ups 400m Run 21 Thrusters 95lb 800m Run 21 Thrusters 95lb 400m Run 50 Pull-Ups

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CrossFit WOD 11/28/2014

  Strength: Shoulder Press 5 x 3 WOD: 20 Min AMRAP 5 Sumo Deadlifts 275/185 – 225/155 – 135/95 13 Push Ups 9 Box Jumps 30″ – 24″ – 20″

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CrossFit WOD 11/27/2014

Happy Thanksgiving!   HOME WOD: 10 Rounds For Time 15 Push-Ups 100m Run

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CrossFit WOD 11/26/2014

  Strength: Front Squat 5 x 3 WOD: “Annie” 50, 40, 30, 20, 10 Double Unders Sit Ups

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CrossFit WOD 11/25/2014

  Strength:  Clean & Jerk Complex (Build to a heavy set) Power Clean – Hang Squat Clean – Front Squat – Push Jerk – Split Jerk WOD: 5 Rounds For Time: 5 Power Cleans 155/115 –  135/95 – 85/75 10 more »

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CrossFit WOD 11/24/2014

  Skill: Max Height: Explosive Push-Ups (Place plates on each side of hands, explode out of bottom and onto plate stack) WOD: 4 Min AMRAP “Cindy” 5 Pull-Ups 10 Push Ups 15 Squats Rest 2 Mins 4 Min AMRAP “Cindy”

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CrossFit WOD 11/22/2014

  WOD:  “Wittman” 7 Rounds For Time: 15 KB Swings 24/16 15 Power Cleans 95lb 15 Box Jumps 24″

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CrossFit WOD 11/21/2014

  Skill: Practice Handstand Push-Ups on Rings Practice Handstand Push-Ups on Parrallettes Practice Handstand Push-Ups on Plates WOD: “Barbara” 5 Rounds Each For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 Mins Between Rounds

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CrossFit WOD 11/20/2014

  SKILL:  Practice Double-Unders   WOD: 3 Rounds For Time: 20 Medicine Ball Cleans 20 – 14 – 10 Run 800m  

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CrossFit WOD 11/19/2014

  Strength:  Shoulder Press 5, 5, 5, 5, 5 WOD: For Time 30 Shoulder to Overhead  155/135 – 135/125 – 105/95 30 Front Squats                   135/115 – 115/105  – 85/75 30 Power more »

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