Month: April 2015

CrossFit WOD 04/30/2015

  Skill: Practice Double Unders WOD: 12 min AMRAP of: 600M Row 18 OH Walking Lunges 45lb – 25lb – 15lb 30 Sit-Ups Rest 3 minutes 10 min AMRAP of: 400M Row 12 OH Walking Lunges 45lb – 25lb – more »

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CrossFit WOD 04/29/2015

  Strength: Floor Press 5, 5, 5, 5, 5  WOD: 10 rounds: 10 Deficit push-ups 45 – 25 – 15 10 Knees to elbows / Hanging Knee Raise  

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CrossFit WOD 04/28/2015

  Strength: Squat Clean 5, 5, 5, 5, 5  WOD: A) 5 rounds: 30 seconds : Max rep hang power clean 135/115 – 115/85 – 85/75 30 seconds : Rest 30 seconds : Max rep wall ball 20 – 14 more »

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CrossFit WOD 04/27/2015

  Strength: 20 Mins to Establish 1 RM Back Squat WOD: 100 Burpee Box Jumps 30” – 24” – 20”

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CrossFit WOD 04/25/2015

  For Time: 50 Box Jumps 24 – 20 50 Jumping Pull-Ups 50 Push-Ups 50 KB Swings 24/20 – 20/16 50 Walking Lunges 50 Knees to Elbow / Hang Knee Raise 50 Sit-Ups 50 Wall-Balls 14 – 10 50 Burpees more »

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CrossFit WOD: 04/24/2015

  Skill: Practice Double Unders WOD: For Time: 50 Cal. Row 35 Thrusters 95/75 – 75/55 – 45/35 50 Sit-Ups 35 Thrusters  95/75 – 75/55 – 45/35 100 Double-Unders

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CrossFit WOD: 02/23/2015

  Skill: Practice Handstand Push-Ups WOD:  3 rounds for time of: 10 strict handstand push-ups 15 strict ring dips 20 strict push-ups 45 strict pull-ups (Advanced use 20lb weight vest) (Beginner use lowest band/keep movements as strict as possible)

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CrossFit WOD 04/22/2015

 Strength: Deadlift 4, 4, 4, 4, 4, 4   WOD: “Incredible Hulk” 20 Min AMRAP 5 Deadlifts 135/115 – 115/85 – 75/55 5 Power Cleans 135/115 – 115/85 – 75/55 5 Front Squats 135/115 – 115/85 – 75/55 5 Push more »

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CrossFit WOD 04/21/2015

  Strength: Back Squat 2, 2, 2, 2, 2 WOD: 5 rounds with rest 2 minutes between rounds In 3 minutes: 400m Run 20 Wall balls 20 – 14 – 10 10 Burpee – In remaining time perform max rep more »

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CrossFit WOD 04/20/2015

  Strength: In 15 mins Establish 1 Rep Max SNATCH   WOD: EMOM for 5 Mins 5 Power Snatches (65% of Snatch) Rest 2 mins EMOM for 5 Mins 5 OVHS (65% of Snatch) Rest 2 mins EMOM for 5 Mins more »

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