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
Categories
Category: Workouts
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
Run 5K
The Boneyard is closed Saturday, February 5. Trainers Jennie & David Sumner are attending their CrossFit Gymnastic Certification with Jeff Tucker at CrossFit Rabid in Rainbow City, Chris Katechis is competing at the Garage Games in Woodstock, Georgia with Britt, Cody, Russ, and Tim in tow, and Tina Fletcher is racing in the annual 15K Double Bridge Run in Pensacola, Florida. Wish us all luck!
“Nate”
Complete as many rounds in twenty minutes as you can of:
– 2 Muscle-Ups
– 4 Handstand Pushups
– 8 2-Pood Kettlebell Swings
Categories
2011-02-03 WOD
Five Rounds
1a. 5 KB Windmills (each)
Four Rounds
2a. 50′ Rope Pull
2b. 50′ Tire Rows
Three Rounds
3a. 1 Leg Blaster*
3b. 10 GHD Situps
*= 20 Air Squats, 10 Lunges (each), 10 Jumping Lunges (each), 10 Jumping Squats
Categories
2011-02-01 WOD
Five Rounds
1a. 5 Sumo Deadlift
Four Rounds
2a. 10 Sandbag Shoulder and Squat Drop
2b. 10 Slam Ball Burpees
Finisher
3a. 30 KB Clean and Press (each)