Month: September 2015

CrossFit WOD 09/30/2015

  Strength: Snatch 5, 5, 5, 5 WOD: EMOM 8 Mins 3 Hang Snatch 135/105 – 115/85 – 95/65 5 Burpees Over Bar – Rest 2 Mins – Complete as many rounds as possible in 8 minutes of: 3 Overhead more »

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CrossFit WOD 09/29/2015

  Skill: Double Unders Practice WOD: 8 Rounds Each For Time: Run 200m Rest 45 Seconds

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CrossFit WOD 09/28/2015

Strength: Back Squat 3, 3, 3, 3, 3 WOD: 5 Rounds Each AMRAP 3 Min On: 1 Min Rest 3 Power Cleans 185/135 – 145/115 – 95/65 6 Wall Balls 20 – 14 – 10 9 Burpee Box Jumps 30 more »

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CrossFit WOD 09/26/2015

Lumberjack 20 20 Deadlifts (275lbs/185lbs) Run 400m 20 KB swings (2pood/1.5pood) Run 400m 20 Overhead Squats (115lbs/75lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 DB Squat Cleans (45lbs/30lbs more »

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CrossFit WOD 09/25/2015

  Strength: Back Squat 5, 5, 5 WOD: 10 Min AMRAP 5 thrusters 115/85 – 95/65 – 75/55 5 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 20 thrusters 20 chest-to-bar pull-ups

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CrossFit WOD 09/24/2015

Skill: Max Height Box Jump WOD:  3 Min AMRAP: 4 DB Power Snatch 75/65 – 50/40 – 35/25 5 Box Jumps 30″ – 24″ – 20″ Rest 1 Min Repeat for 5 Rounds  

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CrossFit WOD 09/23/2015

Skill: Double Unders / Triple Unders Workout: 1/2 “Hortman” 22 minute AMRAP: Run 800m 80 Air Squats 8 Bar Muscle ups / Chest to Bar Pull-Ups & Push Ups / Pull-Ups & Push Ups

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CrossFit WOD 09/22/2015

  Skill: Handstand Practice WOD: 12 Min AMRAP 4 Toes to Bar / Knees to Elbow / Hanging Knee Raise 6 V-Ups / Sit-Ups 8 Handstand Push Ups / Box Handstand Push Ups or 4 Wall Climbers 10 Russian KB more »

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CrossFit WOD 09/21/2015

Strength: Deadlift 3, 3, 3, 3, 3 WOD: Every Minute On the Minute 8 Mins: 21 Double Unders / 21 Singles (Try mixing double and singles) 5 Power Cleans  145/105 – 135/95 – 95/65 -Rest 2 Mins – As Many more »

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CrossFit WOD 09/19/2015

  “Don” For Time: 66 Deadlifts 110lb 66 Box jump 24″ 66 Kettlebell swings 24kg 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters 55lb 66 Wall balls 20lb 66 Burpees 66 Double-unders

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