2014-05-27

2014-05-27

CrossFit WOD A. Four Rounds w/ 2:00 Rest – 4 Back Squat @ 30X1 – 3.2.1 Weighted Pullups *Rest :20 seconds between pullup reps. B. Three Rounds w/ 2:00 Rest – 1 CGBP @ 30X1 *Try to max out. C. For Time: 15-12-9 Reps For Time: – Wall Ball – Pullup – Burpee

2014-05-20

2014-05-20

CrossFit WOD 1RM – 8:00 – Snatch Grip Deadlift *Drop from the top EMOM – Odd: 1 Hang Power Snatch – Even: 8 Burpees AFAP *Start at 60% 1RM Power Snatch. Add 10# each round. EMOM ends when you top out on snatch. 3:00 Rest For Time: – 500m Row – 25 Burpee Pullups

2014-05-13

2014-05-13

CrossFit WOD Five Rounds w/ 2:00 Rest – 5/4/3/2/1 Back Squat @ 30X1 – 1:00 Rest – 1:00 AMRAP in 3’s Strict Pullup Five Rounds w/ 2:00 Rest – 4 Close Grip Bench Press @ 30X1 Five Rounds w/ 1:00 Rest – 5 TnG Power Clean (increase each round) – 10 Burpees

2014-05-09

2014-05-09

CrossFit WOD For Reps – 1:00 Ground to Overhead (135#/95#) – 1:00 Toes to Bar – :30 Rest – 1:00 Ground to Overhead (165#/115#) – 1:00 C2B Pullups – :30 Rest – 1:00 Ground to Overhead (185#/135#) – 1:00 Burpee

2014-05-06

2014-05-06

CrossFit WOD Three Rounds every 3:00 – 200m Run 1:00 Rest Three Rounds – 1:00 Double Unders – 1:00 Rest – 1:00 Burpees – 1:00 Rest 1:00 Rest Three Rounds every 2:00 – 200m Run

2014-05-01

2014-05-01

CrossFit WOD 3RM – 10:00 – 3 Standing Press For time: – 50 Double Unders – 10 Burpees – 40 Double Unders – 10 Burpees – 30 Double Unders – 10 Burpees – 20 Double Unders – 10 Burpees – 10 Double Unders – 10 Burpees

2014-04-18

2014-04-18

CrossFit WOD For Time: – 10 Clean & Jerks (185#/135#) – 15 L-Pullups – 20 Ring Dips – 25 Burpee Box Jumps (24″”/20″”) – 30 Wall Balls (20# @ 11’/14# @ 10′) – 35 Deadlifts (185#/135#)