CrossFit WOD
For Time:
– 500m Row
– 50 Barbell Thrusters
– 50 Situps
– 50 KBHPs
– 50 Burpees
Mobility WOD
Tag: SDHP
CrossFit WOD
5-10-15-10-5 Reps for Time:
– SDHP (95#/65#)
– Hang Squat Clean (95#/65#)
Mobility WOD
Rope Climb
For Time:
– 50 KB Swings (24kg/16kg)
– 50 SDHP (24kg/16kg)
– 1k Row
Back Squat
5-5-5-5-5
For Time (10 minute limit):
– 20 Burpees
– 40 Situps
– 60 SDHP (24kg/16kg)
– 80 Double Unders
10 to 1 Reps:
– SDHPs (95#/65#)
– Box Jumps (24″/20″)
– Knees to Elbows
Categories
2011-05-10 WOD
AMRAP – 7 Minutes
– 7 SDHP
– 7 Mountain Climbers
– 7 Pushups
Three Rounds
2a. 2 Push Press
2b. 5 Front Squat
Three Rounds
3a. 7 KB Rows
3b. 7 Pullups
3c. 7 KB Rows
3d. 7 Pullups
Fight Gone Bad
Three Rounds of 1 Minute Each:
– Wall Ball (20#/14#)
– SDHP (75#/55#)
– Box Jump(20″)
– Push Press (75#/55#)
– Rower (calories)
– Rest
Categories
2011-03-29 WOD
Four Rounds
1a. 5 Push Press
1b. 5 Front Squat
Three Rounds
2a. 7 KB Rows
2b. 7 Pullups
2c. 7 KB Rows
2d. 7 Pullups
AMRAP – 7 Minutes
3a. 7 SDHP
3b. 7 Mountain Climbers
3c. 7 Pushups
21, 18, 15, 12, 9, 6, 3 Reps:
– SDHP (75#/55#)
– Push Jerk (75#/55#)
41Fitness will have an altered schedule from May 7 – 13. Our regular schedule will resume beginning the morning of Friday, May 14.
Altered Schedule
Friday evening: 5:30 – 7:00 p.m.
Saturday: 9:00 a.m. – noon (usual hours)
Sunday: Closed for Rest Day
Monday, Tuesday, & Thursday mornings: 5:30 – 6:30 a.m.
Wednesday morning: Closed
Monday – Thursday evenings: 5:30 – 7:00 p.m.
2010-05-07 WOD
“Fight Gone Bad”
Courtesy of CrossFit.com
3 Rounds
Work for 1 minute at each station and rest 1 minute between rounds:
– Wall Ball (10′; 20#/14#)
– SDHP (75#/55#)
– Box Jump (20″)
– Push Press (75#/55#)
– Row
Add up your total reps for Wall Ball, SDHP, Box Jump, Push Press, and calories on the Rower to get your FBG score.
Post your FGB score to Comments.
Why is it called “Fight Gone Bad”? Watch explanation and demo – [wmv][mov]
2010-05-08 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
2010-05-10 UGS
1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
2010-05-11 WOD
“Jackie”
Courtesy of CrossFit.com
For Time:
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups
2010-05-12 UGS
5 Rounds:
– 200′ Tire Drag
– 150′ Farmers Walk
– 100′ Lunge
– 50 KB Swings
– 25 Sledge Strikes
2010-05-13
Tabata This
– Squats (8 x 20/10)
– Row (8 x 20/10)
– Pullups (8 x 20/10)
– Situps (8 x 20/10)
– Pushup (8 x 20/10)
Rest 1 minute between movements.