Daily WOD

Wednesday, February 27, 2013

STRENGTH & CONDITIONING Strength Power jerks: 5 sets of 7 reps Metcon 21-15-9 reps, for time of: Sumo Deadlift High Pull, 95/65 lbs Ring Dip **If form is not good, must use kettlebells – if form is good, can use… Read more »

Tuesday, February 26, 2013

BENCHMARK “Helen” 3 rounds for time of: Run, **480 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups CORE 3 rounds for time of: 15 Sumo Deadlift High-pulls 2 pood 15 Front Squats 95 lbs Post total time.

Monday, February 25, 2013

STRENGTH & CONDITIONING Strength Squat cleans: 5 sets of 7 reps Metcon Complete as many rounds as possible in 10 mins of: 10 Reverse Air Squats Box Jump, 24/20 in **Partner WOD – pick someone of equal height **Partner 1… Read more »

Saturday, February 23, 2013

CROSSFIT WOD For time: 50 Toes To Bars 75 Tuck Jumps 100 Push-ups 125 Box Jumps, 24/20 in 150 Double Unders **Can be done in any order – can split up as desired CORE For Time: 20 Sit-up (standard)s 10… Read more »

Friday, February 22, 2013

STRENGTH & CONDITIONING Strength Squat Snatch: 5 sets of 8-12 Metcon As many reps as possible as you can do in a row of: Kettlebell Swing, 24/16 kg Then, rest 2-3 minutes and do: For time: As many Box Jumps… Read more »

Thursday, February 21, 2013

Core For Time: 70 Push Presses 65/45 lbs 50 Box Jumps (24/20 in.) 30 Toes-to-Bars Red Line Complete as many rounds as possible in 25 mins of: 20 Mountain Climbers 15 Medicine Ball Sit-up / Throws, 20/14 lbs 15 Kettlebell… Read more »

Tuesday, February 19, 2013

CROSSFIT “Jackie” For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups CORE 3 sets of 8-12 Deadlifts Rest, then for time: Run 533 m Post weights lifted for each set & total time for running.

Monday, February 18, 2013

STRENGTH & CONDITIONING Strength Squat cleans: 5 sets of 8-12 reps Metcon Every 1 min for 8 mins do: Double Under, 1 min L Sit, 1 min **Record lowest and highest reps of double unders **Record lowest and highest times… Read more »

Saturday, February 16, 2013

CROSSFIT WOD 21-15-9 reps, for time of: Burpee Pull Up Dumbbell Squat Clean, 45/25 lbs CORE Shoulder Press with Dumbbells 3 Sets of 8-12 reps BARBELL Overhead Squats 5×2