CrossFit WOD
Five Rounds w/ 2:00 Rest
– 3 Deadlifts @ 85-90% 1RM
21-15-9 For Time:
– KB Swing (24kg/16kg)
– Burpee
Tag: Deadlift
CrossFit WOD
Eight Rounds
– 10 Deadlifts (135#/95#)
– 10 Pullups
CrossFit WOD
Ten Rounds w/ 1:00 Rest:
– 3 Deadlift (225#/155#)
– 10 Burpees
– 30 Double Unders
Important Announcement: The Boneyard will be open from 2-4 p.m. for Open Gym on Sunday in addition to Saturday’s usual time so you can get in one of the workouts you missed this week.
CrossFit WOD
3RM – 15:00
– Deadlift
Four Rounds For Reps:
– 1:00 Thrusters
– 2:00 Rest
IMPORTANT ANNOUNCEMENT: Due to Winter Storm Leon, Tuesday night’s 5:00 & 6:00 p.m. classes are canceled. Wednesday’s 5:00 & 6:00 a.m. classes are canceled. As of now, we plan to be open for 9:00, 11:15 a.m. and evening classes Wednesday night. Stay warm and be safe!
CrossFit WOD
Ten Rounds For Time w/ 1:00 Rest
– 2 TnG Deadlifts w/ 70-75% of 1RM
– 8 Pullups
CrossFit WOD
Two Rounds w/ 2:00 Rest
AMRAP – 5:00
– 5 Deadlifts (135#/95#)
– 5 Squat Thrusts
– 10 Wall Ball (20#/14# @ 10’/9′)
2:00 Rest
AMRAP – 5:00
– 5 Wall Ball (20#/14# @ 10’/9′)
– 5 Pushups
– 10 Deadlift (135#/95#)
CrossFit WOD
Deadlift > 1.5/1.25 x BW
1. EMOM – 20:00
– Odd: 1.1.1.1 Deadlift @ 70-75%
– Even: Max Strict Pullups
-or-
2. EMOM – 20:00
– Odd: Max Strict Pullups
– Even: 3 Deadlifts @ 40X1
CrossFit WOD
AMRAP – 20 Minutes:
– 5 Deadlifts (225#/155#)
– 5 Pullups C2B
– 5 HSPUs
– 10 KB Swings (24kg/16kg)
– 10 Overhead Lunges (45#/25#)
– 10 Ball Slams
Categories
2013-12-31
Daily Motivation: “In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?” -Jesse Owens
CrossFit WOD
Five Rounds For Time:
– 20 KB Swings (24kg/16kg)
– 10 Box Jumps (24″/20″)
– 3 Muscle Ups
Daily Motivation: “Set your goals high, and don’t stop till you get there.” -Bo Jackson
CrossFit WOD
Deadlift – 15:00
– Build to 1RM
EMOM – 12:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats