Categories
CrossFit Workouts

2010-02-22 WOD

Row or Run Sprints
– 4 x 500m Row or 4 x 400m Run

Deadlifts
– 4 x 5 Reps
– 1 set to failure

Categories
Underground Strength Workouts

2010-02-22 UGS

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer Walks
4b. 20 Sledge Strikes

Categories
Workouts

2010-02-20 Open Gym

Saturdays are open gym from 9:00 a.m. until noon.  You can come in to work on specific movements, particularly ones in which you need practice and further instruction.  We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

Categories
Strength Workouts

2010-02-19 Strength WOD

Upper Body Max Effort
1. 8 x 3 Reps Floor Press @ 65%
2. 5 x 8 Reps Weighted Pullups
3. 5 x 4 Reps Barbell Presses
4. 5 x 10 Twisted Situps

Categories
CrossFit Workouts

2010-02-19 WOD

“Nancy

5 Rounds
– 400m Run
– 15 Overhead Squats (95#/65#)

Categories
CrossFit Workouts

2010-02-18 WOD

AMRAP 12 Minute
– 10 KB Swing
– 10 Wall Ball

Categories
Strength Workouts

2010-02-18 Strength WOD

Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 65%
2. 5 x 5 Reps Zerchers Squats
3. 5 x 5 Reps Romanian Deadlift
4. 3 x 10 Reps KB Windmills

Categories
CrossFit Workouts

2010-02-17 WOD

Ten Rounds for time:
– 15 Air Squats
– 10 Situps
– 5 Pullups

Categories
CrossFit Workouts

2010-02-16 WOD

Fifteen 1 Minute Rounds
– X Burpees
– X Push Presses

X = the number of burpees you can complete in 20 seconds

Categories
Strength Workouts

2010-02-16 Strength WOD

Upper Body Max Effort
1. 3RM Push Presses
2. 5 x 6 Barbell Rows
3. 5 x 6 Reps KB Alternating Presses
4. 3 x 12 Knees to Elbows