Skill – 10:00
– Rope Climb
CrossFit WOD
For Time:
– 21 SDLHP (75#/55#)
– 21 Burpee
– 15 SDLHP (105#/75#)
– 15 Burpee
– 9 SDLHP (135#/95#)
– 9 Burpee
Tag: SDLHP
Daily Motivation: “The first step is always the hardest. Stop thinking about it and just do it.”
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 3 Deadlifts (315#/225#)
– 6 Burpees
– 200m Sprint
Four Rounds w/ 3:00 Rest
– 5 SDLHP (115#/75#)
– 10 Squat Thrusts
Finisher
– 60 Hollow Rocks
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14# @ 10’/9′)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″”)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Endurance WOD
Three to Six Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
Partner WOD (split the work)
– 100 Lunges (total)
– 100 KB SDLHPs
– 100 V-Ups
– 100 Box Jumps (24″/20″)
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14#)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Mobility WOD
CrossFit WOD
15-12-9-6-3:
– SDLHP (115#/75#)
– Snatch (115#/75#)
Categories
2012-03-28
CrossFit WOD
Three Rounds for Time:
– 50 Double Unders
– 15 Thrusters (95/65#)
– 15 Sumo Deadlift High Pulls (95/65#)
– Rest 1:00 between rounds
Mobility WOD
Ten Minute Squat Test
CrossFit WOD
Five Rounds
– 5 Muscle Up Progressions
OTM – 10 Minutes
– 2 Thrusters (135#/95#)
– 4 SDHLP (135#/95#)
Mobility WOD
Daily WOD
Tabata Fight Gone Bad
– Row x 8
– Wall Ball x 8
– SDLHP x 8
– Box Jump x 8
– Push Press x 8
Endurance WOD
Three to Six Rounds:
– 800m run
– 3 minute recovery
Mobility WOD