CrossFit WOD
Power Elizabeth
21-15-9:
– Power Cleans (135#/95#)
– Ring Dips
Tag: Ring Dip
CrossFit WOD
Skill Practice
– Muscle Up
Five Rounds
– 12 Overhead Squats (95#/65#)
– 12 Ring Dips
Endurance WOD
Three Rounds
– 800m Run/1000m Row
– 1:00 Rest
Hold within 3 to 5 seconds.
CrossFit WOD
10,9,8,7,6,5,4,3,2,1:
– Ring Dips
– Deadlift (60% 1RM)
– Box Jumps (24″/20″)
CrossFit WOD
AMRAP – 8:00
– 10 KB Swings
– 15 Pushups
AMRAP – 8:00
– 15 Double Unders
– 10 Lunges
– 5 Pullups
AMRAP – 8:00
– 10 Situps
– 10 Wall Balls
– 5 Ring Dips
Categories
2012-06-07
CrossFit WOD
“Elizabeth”
21-15-9:
– Power Clean (135#/95#)
– Ring Dips
Mobility WOD
Endurance WOD
Four Rounds:
– 1200m Run/1500m Row
– 2:00 Rest
*Deviate no more than +/- 3-5 seconds.
CrossFit WOD
Seven Rounds:
– 7 Hang Squat Snatch (95#/65#)
– 7 Ring Dips
Mobility WOD
CrossFit WOD
Power Snatch
– Heavy Double (Touch and Go)
EMOM x 6
– 3 Power Snatches (80% of heavy double)
– Max Ring Dips
CrossFit WOD
Five Rounds For Time:
– 3 Power Cleans
– 6 Front Squats
– 9 Ring Dips
– 12 Situps
CrossFit WOD
AMRAP – 6:00
– 5 Hang Power Cleans, 135#/95#
– 5 Ring Dips
Three Rounds:
– 400m Row
– 3:00 Recovery
*Slowest 400m counts.
Categories
2012-04-10
Underground Strength
Skill – 10 Minutes:
Handstand
Five Rounds:
1a. Max Ring Dips
1b. Max Ring Rows
1c. 10 V Ups
Three Rounds
2a. 150′ Farmers Walk
2b. 10 KB Snatch (each arm)
Endurance WOD
Three Rounds
– 1200m TT
– 2x Rest
Handstand