Overhead Squat
1-1-1-1-1 Reps
Finisher
Death by 10 Meters
Tag: Squat
Three Rounds:
– 12 Front Squat (135/95)
– 12 Burpee
Categories
2011-07-07 WOD
Video: Cody & Steve (Team Co-Shir) Katechis, and Coach David
took on “Korengal Valley” at Rumble By The River ’11.
“Korengal Valley” – 7 Rounds (8 Rounds For Teams):
Hill Sprint, 10 KB Swings, 10 Lateral Burpees, 200m Run
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
Four Rounds:
– 50 Air Squats
– 400m Run
Categories
2011-06-28 WOD
Video: Bean, Katechis, and David meet “Pedro” – Ground-to-Overhead Ladder
at Rumble By The River ’11. Way to go, guys! You are “ultimate machines!”
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
10-8-6-4-2 for time:
– Front Squat (135/95#)
– 200m Sprint
– KB Snatch Right (24/16kg)
– KB Snatch Left
CrossFit Regional Workout 11.4
For Time:
-100 Pull-ups
-100 Kettlebell swings (24/16)
-100 Double-unders
-100 Overhead squats (95/65)
Boneyard Body Weight Baseline
- 50 Air Squats
- 400m Run
- 40 Situps
- 400m Run
- 30 Pushups
- 400m Run
- 20 Pullups
- 400m Run
- 10 Burpees