Month: September 2016

CrossFit WOD 10/1/16

WOD: “Bradshaw” 10 rounds of: 3 Handstand Push Ups / Inverted Box PU 6 Deadlifts (225/175)(135/85)(95/65) 12 Pull-ups 24 Double Unders / 48 singles “U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st more »

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CrossFit WOD 9/30/16

Strength: Squat Clean and Jerk EMOM WOD: For time; 25 Med Ball Cleans (20/14)(14/12)(12/10) 25 Box Jumps (30/24) (24/20) (20/12) 25 Wall Balls (20/14) (14/12) (12/10) 25 C2B Pullups / Pullups / Banded 25 Med Ball Cleans 25 Hand Release more »

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9/29/16

Skill: Pistol Progression and Practice WOD: “2016 CF Regional Event 4” 4 RFT: 28 Pistols, alternating legs / 50 Air Squats 15 Power Cleans (135/85) (95/55) (65/35)

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CrossFit WOD 9/28/16

Strength: Strict Shoulder Press Warmup sets: 1×10, 1×8, 1×5 Work sets: 5×3 reps WOD: 8 min AMRAP of: 4 DB Burpees 3 DB Squat Cleans 2 DB Thruster 1 DB Push Press (50/30)(35-30/25-20)(25-20/15-10) Rest 4 Min 8 min AMRAP of: more »

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CrossFit 9/27/16

Strength: Dead Lift: Work sets: 5×5 WOD: 5 RFT of: Run 200m 10 Pull-ups 10 KB Swings (70/53)(53/44)(44/35) 10 SDLHP  10 Goblet Squats 

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CrossFit 9/26/16

******NO 6am CLASS TODAY!!! -SORRY****** Strength: (20 min) Back Squat Warmup sets: 1×10, 1×8, 1×5 Work sets: 5×3 reps WOD: (20 min time cap) For time: 5 Bear Complexes (135/85)(115/65)(95/55) 3 Burpee Box Jump Overs (24/20) 4 Bear Complexes 6 more »

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CrossFit WOD 9/24/16

WOD: In 30 mins: Run, 1 mile (8th Street and back) then in remaining time, AMRAP of: 50 Air Squats 40 Pushups 30 Deadlifts (185/125)(135/85)(95/65) 20 Toes to Bar 10 Burpee Pull-ups

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CrossFit WOD 9/23/16

Skill: Pull-up Practice and Progression WOD: 2 RFT : 5 Bar Muscle Up / 5 Pull-up + 5 Ring Dips 10 Handstand Push-ups / 10 Inverted Box  15 Box Jumps (30/24)(24/20)(20/12) 20 Ab mat Sit-ups 25 Burpees 100 Double Unders more »

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CrossFit WOD 9/22/16

Strength: (20 min) Thruster complex:) 1 Front Squat 1 Thruster 1 Back Squat 1 Thruster from back Warmup: 2×5 light weight Work sets, 1×3, 2×2, 3×1 WOD: AMRAP in 20 min of: 5 Thrusters  7 Hang Power Cleans 10 SDLHP  more »

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CrossFit WOD 9/21/16

Strength: Push Press: Warmup sets: 1×10, 2×5 Work sets: 5×3 reps WOD: For time: 3 rounds of: 5 Strict Press (115/85)(95/55)(65/35) 10 Pull-ups / Banded  -then- 50 Double Unders / 100 singles -then- 3 rounds of: 5 Push Press (135/105)(115/75)(75/45) more »

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