Month: March 2016

CrossFit WOD 03/31/2016

Skill: Handstand Push-Up Practice WOD: 12 Min AMRAP 15 KB Swings 70/50 – 50/35 – 20/16 12 Alternating Goblet Lunges 70/50 – 50/35 – 20/16 9 Toes To Bar

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CrossFit WOD 03/30/2016

Strength: Overhead Squat 5 x 3 WOD: 5 Rounds For Time: 12 Deadlifts 135/95 – 115/75 – 95/65 9 Hang Power Snatch 6 Overhead Squats

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CrossFit WOD 03/29/2016

Strength: Floor Press 5 x 3 WOD: 1 Round Run 800m 21 Pull-Ups 21 Push-Ups 21 Squats 21 Sit-Ups 2 Rounds Run 400m 15 Pull-Ups 15 Push-Ups 15 Squats 15 Sit-Ups 3 Rounds Run 100m 9 Pull-Ups 9 Push-Ups 9 more »

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CrossFit WOD 03/28/2016

Strength: Sumo Deadlift 3 x 3 Coach Ant’s 30th Birthday WOD: “Dirty 30” 30 Box Jumps 20″ 30 Jumping Pull-Ups 30 KB Swings 53#/35# 30 Walking Lunges 30 Knees To Elbow 30 DB Push Press 35#/25# – 30 Sit-Ups 30 more »

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CrossFit WOD 03/26/2016

“Santiago” 7 Rounds For Time 18 DB Hang Squat Clean 35lb 18 Pull-Ups 10 Power Cleans 135lb 10 Handstand Push Ups

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CrossFit WOD 03/25/2016

Open WOD 16.5

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CrossFit WOD 03/24/2016

  Strength: Sumo Deadlift 5×5 WOD: 7 Rounds FT 10 KB Swings 100/70 – 70/53 – 53/35 8 Jumping Lunges 4 Double Taps / 8 Toes to Bar / 12 Hang KR

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CrossFit WOD 03/23/2016

Teams of 2: 26 min AMRAP Partner A runs while partner B does max reps of the movement 1 , then they switch and partner B runs while partner A does max reps of movement 1. Same pattern continues for more »

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CrossFit WOD 3/22/2016

Strength: Overhead Squat 5×5 WOD: 15 Min AMRAP 10 Overhead Squats 135/95 – 115/65 – 95/45 15 Burpee Over Bar 10 Chest to Bar PU

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CrossFit WOD 03/21/2016

Strength: Floor Press 5×5 WOD: For Time 1 Round 30 Hang Power Cleans 115/85 – 95/75 – 75/55 30 HR Push Ups 400m Run 2 Rounds 20 Hang Power Cleans 20 HR Push Ups 200m Run 3 Rounds 10 Hang more »

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