2014-05-28

2014-05-28

CrossFit WOD AMRAP – 15:00 @ 80% – 6 HR Pushups – 6 Russian KB Swings – 6 Lunges (each) *This is a steady pace. No pain. Sustain. Four Rounds w/ 3:00 Rest – 400m Sprint

2014-05-22

2014-05-22

CrossFit WOD Four Rounds: – 4 Clean Grip Deadlift – Max Ring Dips @ 20X1 Four Rounds: – 10 Hand Release Pushups – 10 Squat Thrusts – 10 Box Jumps Finisher: – 3:00 Accumulated Hollow Hold

2014-05-14

2014-05-14

CrossFit WOD Five Rounds w/ 2:00 Rest – 1.1.1 Three Position Snatch *Pause 1″ off ground, below knee, and mid-thigh. Rest 15 seconds between reps. For Time: – 600m Run – 50 HR Pushups – 50 Jumping Lunges (each) – 600m Run

2014-05-08

2014-05-08

CrossFit WOD Four Rounds w/ 2:00 Rest – 5 Back Squat @ 30X1 – 2.2.2 Weighted Pullup *Rest 15 seconds between each 2 reps of the weighted pullup. Four Rounds w/ 2:00 – Max Ring Pushups @ 30X1 – 250m Rower

2014-04-28

2014-04-28

CrossFit WOD 1RM – 10:00 – Weighted Dip -or- 1RM – 10:00 – Weighted Pullup -then- Sorensen Test Finisher: 21-18-15-12-9 Reps For time: – KB Swings (24kg/16kg) – Pushups

2014-04-17

2014-04-17

CrossFit WOD Four Rounds w/ 1:00 Rest – 12 Weighted Step Ups (total) – Max Strict Pullups Four Rounds w/ 1:00 Rest – 12 Heavy Russian KB Swings – Max Handstand Pushups Three Rounds – 5 Turkish Getups Right – 5 Turkish Getups Left – 200m Run

2014-04-10

2014-04-10

CrossFit WOD Four Rounds: – 10 KB Cleans Left – :30 Rest – 10 KB Cleans Right – :30 Rest Four Rounds: – Max Ring Pushups – :30 Rest Four Rounds: – 10 KB Snatches Left – :30 Rest – 10 KB Snatches Right – :30 Rest Four Rounds: – 20 Hollow Rocks – :30 […]

2014-03-24

2014-03-24

CrossFit WOD Open 14.4 AMRAP – 14:00 – 60 Calories Rower – 50 Toes to Bar – 40 Wall Ball (20#/14#@10’/9′) – 30 Clean (135#/95#) – 20 Muscle Ups – or – Eight Rounds w/ 2:00 Rest – 1 Heavy Back Squat @ 80-85% 1 RM – 10 Hand Release Pushups – 200m Run