Categories
CrossFit Workouts

2010-01-05 WOD

Tabata Circuit (20/10)
– Press 8 x 30 Seconds
– Rower 8 x 30 Seconds
– Jumping Pullup 8 x 30 Seconds
– Wall Ball 8 x 30 Seconds

Categories
CrossFit Workouts

2010-01-04 WOD

5 Rounds
– 5 Deadlifts
– 10 Burpees

Categories
CrossFit Workouts

2009-12-30 WOD

Deck of Cards
– Hearts =  Air Squats
– Spades = Mountain Climbers
– Diamonds = Pushups
– Clubs = Squat Thrusts
– Jokers = Suicide Runs

Categories
CrossFit Workouts

2009-12-29 WOD

Press
8 x 2 @ 60-80%

15 Minute AMRAP:
– 6 Pullups
– 9 Pushups
– 12 Situps

Categories
CrossFit Workouts

2009-12-28 WOD

Squat
– 8 x 2 Reps

4 Rounds:
30 seconds each
– Squat Hold
– One Legged Deadlift
– Squat Hold
– One Legged Deadlift
– Rest

Categories
CrossFit Workouts

2009-12-23 WOD

“Cindy”
Courtesy of CrossFit.com

20 Minute AMRAP:
– 5 Pullups
– 10 Pushups
– 15 Air Squats

Categories
CrossFit Workouts

2009-12-22 WOD

Clean & Jerk
– 5 x 2 reps

4 Rounds:
– KB Swing (1min)
– Situp (1min)
– Plank (1min)
– Rest (1min)

Categories
CrossFit Workouts

2009-12-21 WOD

15 to 5, 5 to 15
– Box Jump
– Push Press (75#/55#)

Categories
CrossFit Workouts

2009-12-18 WOD

1. Deadlift (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
2. Double Unders (2, 4, 6, 8, 10, 12, 14, 16, 18, 20)

Categories
CrossFit Workouts

2009-12-17 WOD

AMRAP – 20 Minutes
– 12 KB Swings (One Arm)
– 9 KB Rows (One Arm)
– 6 KB Cleans (One Arm)
– 3 KB Presses (One Arm)