Month: August 2015

CrossFit WOD 08/31/2015

  SKILL: Beginner: Practice Pistol Progressions Intermediate: Practice DB Weighted Pistols Advanced: Practice Overhead Squat Pistol WOD: 3 Rounds for Time: Run 400m 30 Pistols 18 KB Swings 32/24 – 24/20 – 20/16

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CrossFit WOD 08/29/2015

“The Bull” 2 Rounds For Time: 200 Double Unders 50 Overhead Squats 135lb 50 Pull-Ups Run 1 Mile

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CrossFit WOD 08/28/2015

Strength: 15 Min to Establish New 1 RM Sumo Deadlift WOD: 8 Rounds: (Each For Time) 5 Deadlifts 225/185 – 185/135 – 135/85 Run 100m 5 Burpees Run 100m Rest 1 Min

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CrossFit WOD 08/27/2015

  Skill: Practice Double Unders WOD: 21 Min AMRAP 400m Run 21 Push Ups 15 Box Jump 30″ – 24″ – 15″ 9 Burpees  

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CrossFit WOD 08/26/2015

Skill: Practice Handstand Hold WOD: “Ledesma” 20 Min AMRAP 5 Parallette HPU / 5 Handstand Push Ups / 2 Wall Climbers 10 Toes Through Rings / Knees to Elbow /  V-Ups 15 Med Ball Cleans 20 – 14 – 10

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CrossFit WOD 08/25/2015

  Strength:  Turkish Get Up – Build up to heavy set of 6 (3 each arm) WOD: 4 Rounds 400m Run 12 KB Goblet Squats 45/32 – 32/24 – 24/20kg 10 KB Swings 8 KB High Pulls    

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CrossFit WOD 08/24/2015

  Strength:   Front Squat 3, 3, 3 WOD: “TABATA This” Tabata Row (Cal) Rest 1 Min Tabata Air Squat Rest 1 Min Tabata Pull-Up Rest 1 Min Tababta Push-Up Rest 1 Min Tabata Ab Mat Sit-Up (Lowest round score more »

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CrossFit WOD 08/22/2015

  “The Seven” 7 Rounds For Time: 7 Handstand Push-Ups 7 Thrusters 135lb 7 Knees to Elbow 7 Deadlifts 245lb 7 Burpees 7 KB Swings 70lb 7 Pull-Ups

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CrossFit WOD 08/21/2015

A) TABATA: Double Unders WOD: For Time: B) Run 1 Mile Rest 5 Mins C) Row 2000M

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CrossFit WOD 08/20/2015

  Front Squat 3, 3, 3, 3, 3 WOD: “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle Ups / 14 Pull-Ups 10 Hang Power Cleans 135/95 – 95/65

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