2014-05-28

2014-05-28

CrossFit WOD AMRAP – 15:00 @ 80% – 6 HR Pushups – 6 Russian KB Swings – 6 Lunges (each) *This is a steady pace. No pain. Sustain. Four Rounds w/ 3:00 Rest – 400m Sprint

2014-05-12

2014-05-12

CrossFit WOD Four Rounds w/ 1:00 Rest – 4 Clean Grip Deadlift @ 31X1 – 1:00 Rest – 4 Double KB Press @ 21X1 Three Rounds w/ 2:00 Rest – 8 One Legged Deadlift @2010 (each leg) – :30 Rest – 10 Heavy Russian KB Swings – :30 Rest – 10 Back Extensions @ 2020 […]

2014-05-05

2014-05-05

CrossFit WOD 1RM – 12:00 – Deadlift For Time w/ Partner – 60 Calories Rower – 40 Step Down Box Jumps (24″/20″) – 60 KB Swings (24kg/16kg) – 40 Ball Slams (30#/20#)

2014-04-28

2014-04-28

CrossFit WOD 1RM – 10:00 – Weighted Dip -or- 1RM – 10:00 – Weighted Pullup -then- Sorensen Test Finisher: 21-18-15-12-9 Reps For time: – KB Swings (24kg/16kg) – Pushups

2014-04-17

2014-04-17

CrossFit WOD Four Rounds w/ 1:00 Rest – 12 Weighted Step Ups (total) – Max Strict Pullups Four Rounds w/ 1:00 Rest – 12 Heavy Russian KB Swings – Max Handstand Pushups Three Rounds – 5 Turkish Getups Right – 5 Turkish Getups Left – 200m Run

2014-04-14

2014-04-14

CrossFit WOD 1RM – 15:00 – Back Squat – Weighted Pullup *Alternate between squat and pullup during the time period working up to your heavy single in both movements. “Helen” Three Rounds For Time: – 400m Run – 21 KB Swings (24kg/16kg) – 12 Pullups

2014-03-31

2014-03-31

CrossFit WOD Open WOD 14.5 21-18-15-12-9-6-3 Reps For Time: – Thruster (95#/65#) – Burpee -or- 21-18-15-12-9-6-3 For Time: – KB Swing (32kg/20kg) – Burpee