CrossFit WOD
For Reps
– 1:00 Ground to Overhead (135#/95#)
– 1:00 Toes to Bar
– :30 Rest
– 1:00 Ground to Overhead (165#/115#)
– 1:00 C2B Pullups
– :30 Rest
– 1:00 Ground to Overhead (185#/135#)
– 1:00 Burpee
Month: May 2014
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 5 Back Squat @ 30X1
– 2.2.2 Weighted Pullup
*Rest 15 seconds between each 2 reps of the weighted pullup.
Four Rounds w/ 2:00
– Max Ring Pushups @ 30X1
– 250m Rower
CrossFit WOD
1RM – 8:00
– Strict Press
1RM – 8:00
– Push Press
AMRAP – 8:00
– 30 Deadlift (135#/95#)
– 20 Power Clean (135#/95#)
– 10 Push Press (135#/95#)
CrossFit WOD
Three Rounds every 3:00
– 200m Run
1:00 Rest
Three Rounds
– 1:00 Double Unders
– 1:00 Rest
– 1:00 Burpees
– 1:00 Rest
1:00 Rest
Three Rounds every 2:00
– 200m Run
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#)
Our Friday evening classes and Saturday classes are canceled because we are hosting Pound For Pound at The Boneyard. Join us at our gym this Saturday & Sunday for Pound For Pound, a CrossFit competition where scoring is based on the weight of the athlete. The event is free and open to the public!
CrossFit WOD
AMRAP – 12:00 w/ Partner
– Wall Ball (20#/14# @ 10’/9′)
– Rower for Calories
*Partners can switch stations whenever they want.