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

2014-04-18

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#)

2014-04-07

2014-04-07

CrossFit WOD A. EMOM – 6:00 – 3 Front Squats at @ 20X1 *50-60% 1RM. Clean from Floor B. EMOM – 12:00 – Odd: 10 Russian KB Swings (32kg/24kg) – Even: 5 HSPU C. Three Rounds For Time: – 25 Wall Ball (20# @ 10’/14# @ 9′) – 1 Lap Bear Crawl *Start a your […]

2014-03-24

2014-03-24

CrossFit WOD Open 14.4 AMRAP – 14:00 – 60 Calories Rower – 50 Toes to Bar – 40 Wall Ball (20#/14#@10’/9′) – 30 Clean (135#/95#) – 20 Muscle Ups – or – Eight Rounds w/ 2:00 Rest – 1 Heavy Back Squat @ 80-85% 1 RM – 10 Hand Release Pushups – 200m Run

2014-03-03

2014-03-03

Word of the Month aer·o·bic adjective \er-ˈō-bik\ – strengthening the heart and lungs by making them work hard for several minutes or more CrossFit WOD 1RM – 12:00 – Front Squat 1RM – 10:00 – Push Press For Total Reps: – 1:00 Wall Ball – :30 Rest – 1:00 Box Jumps – :30 Rest – […]

2014-01-16

2014-01-16

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#)