Happy Birthday to Coach Greg Coleman!
Tabatas
– Pullups (8 x 20/10)
– Box Jumps (8 x 20/10)
– Pushups (8 x 20/10)
– Wall Balls (8 x 20/10)
Categories
2012-02-01
Month: January 2012
CrossFit WOD
Push Press
5 x 5 @ 65%
Five Rounds:
– 400m Run
– 90 Seconds Rest
Endurance WOD
“Power Helen”
Three Rounds for Time:
– 200m Run
– 21 Pull Ups
– 15 Box Jumps (30/24″)
– 15 KBS (24/16kg)
– 15 Burpees
CrossFit WOD
Back Squat
– 5 x 5 @ 65%
For Time:
– 2k Row
Mobility WOD
The Boneyard will be closed Saturday, January 28, 2012. We’d like for you to join us at The Gump Games at the Armory Gymnastics Center. Visit www.thegumpgames.com for more information.
CrossFit WOD
“Chelsea”
30 Rounds OTM:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Rope Climb: Skills and Strength
CrossFit WOD
Press
1-1-1-1-1-1-1
Four Rounds for Time:
– 20/15/10/5 Hang Power Snatch (75#/55#)
– 40/30/20/10 Double Unders
Endurance WOD
Four to Eight Rounds:
– 200m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
For Time:
– 500m Row
– 50 Barbell Thrusters
– 50 Situps
– 50 KBHPs
– 50 Burpees
Mobility WOD
CrossFit WOD
“Helen”
Three Rounds for Time:
– 400m Run
– 21 KB Swings
– 12 Pullups
Endurance WOD
Four to Eight Rounds
– 400m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
Rope Climb: Skills and Strength
CrossFit WOD
Deadlift
1-1-1-1-1-1-1
AMRAP – 6 Minutes:
– 5 Push Presses, 95/65 pounds
– 10 Lunges
Mobility WOD
CrossFit WOD
Five Rounds
– 500m Row
– Max Presses (50%)
– Max Pullups (strict)
Rope Climb: Skills and Strength