Categories
CrossFit Workouts

2011-03-04 WOD

“Helen”
3 Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups

Mobility WOD

Beyond the Whiteboard

Categories
CrossFit Workouts

2011-02-28 WOD

For Time:
– 21 Deadlift (225#/135#)
– 400m Run
– 18 Deadlift (225#/135#)
– 400m Run
– 15 Deadlift (225#/135#)
– 400m Run
– 12 Deadlift (225#/135#)
– 400m Run

Mobility WOD

Beyond the Whiteboard

Categories
CrossFit Workouts

2011-02-25 WOD

Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)

For Time:
– 50 Box Jump (20″)
– 5 Rope Climbs
– 50 KB Swings (24kg)
– 50 Situps
– 50 Cleans (24kg)
– 800m Run
– 1000m Row

Mobility WOD

Beyond the Whiteboard

Categories
CrossFit Workouts

2011-02-15 WOD

Three RFT:
– Run (800m/400m)
– Rest 2 minutes

Mobility WOD

Beyond the Whiteboard

Categories
CrossFit Workouts

2010-02-09 WOD

Five Rounds:
– 250m Row
– 20 Burpees
– 15 KB Rows (each)

Mobility WOD

Categories
@ Home Community Events Workouts

2011-02-05 WOD

Run 5K

The Boneyard is closed Saturday, February 5. Trainers Jennie & David Sumner are attending their CrossFit Gymnastic Certification with Jeff Tucker at CrossFit Rabid in Rainbow City, Chris Katechis is competing at the Garage Games in Woodstock, Georgia with Britt, Cody, Russ, and Tim in tow, and Tina Fletcher is racing in the annual 15K Double Bridge Run in Pensacola, Florida. Wish us all luck!

Categories
CrossFit Workouts

2011-01-24 WOD

“Rankel”
AMRAP 20:
– 6 Deadlift (225/155)
– 7 Burpee Pullups
– 10 Kettlebell Swings (32/24)
– Run 200m

Mobility WOD – Day 24

Beyond the Whiteboard

Categories
CrossFit Workouts

2011-01-17 WOD

3 rounds for time:
– 400m Run
– 30 Overhead Squats (75/55)
– 21 Pullups

Categories
CrossFit Workouts

2011-01-10 WOD

“Bull”
Two rounds for time:
– 200 Double Unders
– 50 Overhead Squat (135/95)
– 50 Pullups
– Run 1 mile

Categories
CrossFit Workouts

2011-01-05 WOD

Bottom to Bottom Tabata Squat

For Time:
– Run 1 Mile