CrossFit WOD
“Tabata This”
– Row
– Squat
– Pullup
– Pushup
– Situp
Mobility WOD
Tag: Pullup
CrossFit WOD
Skills (5 Minutes Each):
– “Skin the Cat” Ring Work
– Pistol Skill Work
Four Rounds:
– Run 400m
– Rest 1:00
– 21 Box Jumps
– 12 Pullups
– Rest 1:00
Endurance WOD
1M TT
rest 5:00
Two to Four Rounds:
– 600m Run
– 1:30 Rest
*Hold 600m efforts within 2 to 3 seconds.
CrossFit WOD
“Barbara”
Five Rounds:
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 3 Minutes Rest
Categories
2012-02-01
Happy Birthday to Coach Greg Coleman!
Tabatas
– Pullups (8 x 20/10)
– Box Jumps (8 x 20/10)
– Pushups (8 x 20/10)
– Wall Balls (8 x 20/10)
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
“Chelsea”
30 Rounds OTM:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Rope Climb: Skills and Strength
CrossFit WOD
“Helen”
Three Rounds for Time:
– 400m Run
– 21 KB Swings
– 12 Pullups
Endurance WOD
Four to Eight Rounds
– 400m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
Rope Climb: Skills and Strength
CrossFit WOD
Five Rounds
– 500m Row
– Max Presses (50%)
– Max Pullups (strict)
Rope Climb: Skills and Strength
CrossFit WOD
“Angie”
-100 Pullups
-100 Pushups
-100 Situps
-100 Air Squats
Mobility WOD
Categories
2012-01-03
CrossFit WOD
Skill:
Rope Climb Drills
*Video posted below.
Strength:
Overhead Squat
1-1-1-1-1-1-1
Finisher:
Four Rounds:
– 5 Overhead Lunge (45#/25#)
– 10 Pullups
– 15 Situps
Endurance WOD
Four to Eight Rounds:
– 400m TT
– 3 to 4 Minutes Recovery
Rope Climb Progressions