Tuesday, July 10 2012
Strength/Skill – Weighted Pull-ups 3-3-3-3
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
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Thursday, 1/23/14
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Strength/Skill: Power Clean – 70%x1x3 Hang Clean – 75%x2x2 Clean – 80%x2x2, 85%x2x2 Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars 8 Dumbbell thrusters 45/35 12 Box Jumps 24/20
Saturday, 7-12-14
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25 C&J 135/95 35 T2B 45 Wall Balls 20/14 55 Box Jumps 24/20 45 Wall Balls 20/14 35 T2B 25 C&J 135/95
Moday, 2-24-14
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The open starts this week!!!!!!!! Did you sign up? Strength/Skill – Front Squat 5×5. 10 min A.M.R.A.P. 8 burpee box jump overs 24/20 10 thrusters (95#) 30 D/U’s Rest 3 Mins. Half the work half the time. Can you equal the first A.M.R.A.P.? 5 min A.M.R.A.P. 4 burpee box jump overs 24/20 5 thrusters (95#)…
Friday 8-7-15
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Single Leg RDL 2×10 each leg 3 RFT: 10 Muscle ups 5 Squat Cleans, 225/165 (supposed to be heavy singles so scale accordingly) rest 4 min 3 RFT: 500m Row 10 Deadlifts, 315/225 10 Box Jump overs, 24″/20″ 12min cap for each WOD.
Monday, 10-28-13
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“CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.
Tuesday 11-3-15
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WOD: 12 Min AMRAP- 10 Cal Row 2 Power Snatch 70-75% of 1 RM rest 4 min 12 Min AMRAP- 30 D/U 3:1 2 Power clean + Power Jerk 70-75% of 1 RM Strength: Floor Press 5×5 @ 70-85% of 1 RM bench press