Workout
“Uh oh, UNO!” or “Deck of Cards”
– Zeros = 10 Burpees
– Blue = Pushups
– Red = Swings
– Green = Push Press
– Yellow = Goblet Squats
Categories
Category: Workouts
Categories
2009-09-13 WOD
Warmup
Repeat until 30 OH Squats have been completed.
– 150ft walking lunge
– OH Squat until failure
Workout
“Less Rest, More Weary” w/ KB Swings and Squat Thrusts
Work Period + 1/2 Rest Period
- 60secs KB Swings/30secs Rest
- 60secs Squat Thrusts/30secs Rest
- 60secs KB Swings/30secs Rest
- 60secs Squat Thrusts/30secs Rest
- 40secs KB Swings/20secs Rest
- 40secs Squat Thrusts/20secs Rest
- 40secs KB Swings/20secs Rest
- 40secs Squat Thrusts/20secs Rest
- 30secs KB Swings/15secs Rest
- 30secs Squat Thrusts/15secs Rest
- 30secs KB Swings/15secs Rest
- 30secs Squat Thrusts/15secds Rest
- 20secs KB Swings/10secs Rest
- 20secs Squat Thrusts/10secs Rest
- 20secs KB Swings/10secs Rest
- 20secs Squat Thrusts/10secs Rest
Categories
2009-09-09 WOD
Workout
“Fight Gone Bad” – Rep Style
3 Rounds
1a. 20 Two Handed KB Thruster
1b. 20 KB SDHP
1c. 20 Sandbag Hops
1d. 20 Two Handed KB Push Press
1e. 400m Run
1f. 60secs Rest
Categories
2009-09-08 CrossFit
Swing/Burpee Ladder
10 Rounds:
– 10 KB Swings
– (1, 2, … 10) Burpees
Categories
2009-09-07 CrossFit
5 Rounds For Time
– (10, 8, 6, 4, 2) Sandbag Shoulder w/Squat Drops
– (30, 24, 18, 12, 6) Situps
– 400m Run
Categories
2009-09-02 CrossFit
3 Rounds of 30 – 20 – 10:
– KB Thruster
– KB Row
– KB OH Swing
Categories
2009-08-31 CrossFit
4 Rounds For Time
– 150ft Walking Lunge
– (20, 15, 10, 5) Pushups
– (5, 10, 15, 20) KB Power Swings
Categories
2009-08-29 CrossFit
5 Rounds For Time
– 5 Deadlifts
– 5 Cleans
– 5 Clean and Jerks
Categories
2009-08-28 CrossFit
3 Rounds For Time of 21 – 15 – 9:
– Bodyweight Deadlift
– KB Swing
– KB Push Press
– 150′ KB OH Lockout Walk
Categories
back squat
CrossFit Group
Weightlifting
5,3,2
Weightlifting
KB rows
Metcon
ladder
box jumps
burpee
2,4,6,8……..