CrossFit WOD
EMOM – 10:00
– 3 Power Snatches
Finisher
30-20-10 for Time:
– KB Clean and Jerk (total)
– Situps
– Box Jumps (24″/20″)
Endurance WOD
Tabata Run/Row
Eight Rounds:
– :20 on
– :10 off
Month: November 2012
CrossFit WOD
“Chelsea”
EMOM – 30:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
CrossFit WOD
Five Rounds:
– 1 Power Clean + 3 Push Presses
– 10 Wall Balls
– 1:00 Rest
Three Rounds:
– 1 Power Clean + 5 Front Squats
– 15 Burpees
– 2:00 Rest
AMRAP 3:00
– Double Unders
Endurance WOD
Three Rounds:
– 1000m Run/1250m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
For Time:
– 1,000m Row
– 1,000m Run
– 100 KB Swings (24kg/16kg)
Categories
2012-11-03
Good luck to CrossFit Apeiron, Coach Andrea’s gym, who’s hosting Barbells For Boobs and our members who are attending the event on Saturday!
8:00 ~ 9:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
9:00 ~ 10:00 a.m.
Endurance Class
9:00 ~ 10:00 a.m.
Group WOD
CrossFit WOD
Partner WOD (split reps each round)
– Death By Burpees