CrossFit WOD
Press
5 x 5 @ 65%
Five Rounds:
– 5 KB Swings
– 5 KB Cleans
– 5 KB Push Presses
– 5 KB Front Squats
Endurance WOD
Six to Eight Rounds:
– 1:30 Run
– 1:00 Recover
Tag: Clean
CrossFit WOD
“Grace”
– 30 Clean and Jerks (135#/95#)
Mobility WOD
CrossFit WOD
Power Clean
5 x 3 @ 75%
Five Rounds
– 10 Overhead Squat (95#/65#)
– 10 Knees to Elbows
Endurance WOD
Three to Five Rounds:
– 1200m time trials
– recover 2x as long as it takes to complete distance
Mobility
Categories
2012-02-02
Underground WOD
Four Rounds
1a. 7 Handstand Pushups
1b. Max Plank Hold
Three Rounds
2a. 7 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 7 Broad Jumps
3b. 14 Weighted Situps
Endurance WOD
Six to Eight Rounds:
– 600m Run
– 2 Minute Recovery
*Hold within 2 to 3 seconds.
CrossFit WOD
“Elizabeth”
21-15-9:
– Power Clean (135#/95#)
– Ring Dips
Rope Climb: Skills and Strength
CrossFit WOD
5-10-15-10-5 Reps for Time:
– SDHP (95#/65#)
– Hang Squat Clean (95#/65#)
Mobility WOD
Rope Climb
Categories
2012-01-05
Underground WOD
Six Rounds
1a. 5 KB Clean and Press w/ Right
1b. 5 KB Clean and Press w/ Left
1c. 20 Mountain Climbers (each)
Five Rounds
2a. 10 KB Snatches w/ Right
2b. 10 KB Snatches w/ Left
2c. 10 KB High Pulls
Endurance WOD
Three to Seven Rounds:
– 4:00 Run
– 3:00 Recovery
CrossFit WOD
Oly The Bear
Seven Rounds of Seven:
– Squat Clean
– Push Jerk
– Front Squat
– Push Jerk
Endurance WOD
1. Two to Six Rounds
– 200m Run
– 1:00 Recovery
*Hold within 2-3 seconds
2. Two to Six Rounds
– 400m Run
– 1:30 Recovery
*Hold within 3-5 seconds
Mobility WOD
Daily WOD
Ten Rounds :
– 3 Power Cleans (70%)
– 3 Bar Facing Burpees
Mobility WOD
Daily WOD
“Monte’s Mountain”
1 to 10 to 1 Pyramid:
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
*Work your way up the ladder. If you fail and have to put the kettlebell down you have reached your last round. Complete the reps for that round and then work your way back down to one rep.
Endurance WOD
Two to Six Rounds:
– 1000m Run
– 3 Minute Recovery
*Hold 3 to 5 seconds.