CrossFit WOD
“Grace”
– 30 Clean and Jerks (135#/95#)
Mobility WOD
Tag: Press
CrossFit WOD
15 to 5, 5 to 15:
– Push Press (75#/55#)
– Box Jumps (24″/20″)
Endurance WOD
Four to Six Rounds:
– 800m Run
– 2 Minute Recovery
CrossFit WOD
Press
5 x 3 @ 75%
Four Rounds:
– 30 Double Unders
– 15 Wall Ball Shots, 20 pounds
– 3 Rope Climbs
Endurance WOD
Eight to Twelve Rounds:
– 30 Seconds Run
– 90 Seconds Rest
CrossFit WOD
Push Press
5 x 5 @ 65%
Five Rounds:
– 400m Run
– 90 Seconds Rest
Endurance WOD
“Power Helen”
Three Rounds for Time:
– 200m Run
– 21 Pull Ups
– 15 Box Jumps (30/24″)
– 15 KBS (24/16kg)
– 15 Burpees
CrossFit WOD
Press
1-1-1-1-1-1-1
Four Rounds for Time:
– 20/15/10/5 Hang Power Snatch (75#/55#)
– 40/30/20/10 Double Unders
Endurance WOD
Four to Eight Rounds:
– 200m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
Five Rounds
– 500m Row
– Max Presses (50%)
– Max Pullups (strict)
Rope Climb: Skills and Strength
CrossFit WOD
Press
5 x 5 @ 65%
Three rounds for time of:
– 10 Push Press (95#/65#)
– 30 Double Unders
Endurance WOD
Six to Twelve:
– 300m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
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
Push Press
1-1-1-1-1-1-1
Five rounds for time:
– 7 Front Squats
– 7 Ring Dips
Mobility WOD
Daily WOD
Press
3-3-3-3-3
AMRAP – 10 Minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Mobility WOD