AMRAP – 20 Minutes:
– 5 Deadlifts
– 5 Pullups
– 5 HSPUs
– 10 KB Swings
– 10 Overhead Lunges
– 10 Ball Slams
Month: February 2011
Three Rounds for Time:
– 10 Deadlifts (275/185)
– 50 Double Unders
Categories
2011-02-12 Open Gym & Foundations
Saturday Schedule
9:00 a.m. – Noon
Members: You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
10:00 a.m. – noon
Foundations
Overhead Squats
1-1-1-1-1-1-1 Reps
Categories
2011-02-10 WOD
Four Rounds
1a. 8 Pullups
1b. 8 KB Step Ups
Four Rounds
2a. 8 Double KB Presses
2b. 8 Jumping Squats
Four Rounds
3a. 8 Hip Extensions
3b. 8 Weighted Situps
Five Rounds:
– 250m Row
– 20 Burpees
– 15 KB Rows (each)
Categories
2011-02-08 WOD
Five Rounds
1a. 5 KB Thrusters
Four Rounds
2a. 10 Box Jumps
2b. 10 Slam Ball Burpees
Finisher
3a. 30 KB Snatch (each)
“CrossFit Football Total”
– 1 Rep Max Power Clean
– 1RM Back Squat
– 1RM Bench Press
– 1RM Deadlift