Daily WOD

Friday, February 15, 2013

STRENGTH & CONDITIONING Strength Snatch: 5 sets of 2 Metcon 5 rounds for time of: 20 Lateral Jumps 10 Hollow Rocks **left-right=one lateral jump **if you cannot properly do a hollow rock, you either have to do a 30-second hollow… Read more »

Thursday, February 14, 2013

Core 5 rounds for time of: 250 m Row 10 Hang Power Snatches 95 lbs Red Line 5 rounds for time of: 15 Hang Power Cleans, 95/65 lbs 20 Double Unders 15 Burpee Box Jumps, 24/20 in

Tuesday, February 12, 2013

CROSSFIT “Diane” 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push Up CORE For Time: 50 Overhead Squats 100 Kettlebell Swing (Russian)s Post total time.

Monday, February 11, 2013

STRENGTH & CONDITIONING Strength Power cleans: 5 sets of 2 Metcon Complete as many rounds as possible in 9 mins of: 10 Tuck Jumps 5 Push-ups **Actually must tuck **Hand release push-ups **Penalty for missed tuck jump – one burpee… Read more »

Saturday, February 9, 2013

CROSSFIT WOD For time: 27 Deadlifts, 185/115 lbs 27 Jumping Alternating Lunges 18 Deadlifts, 185/115 lbs 18 Jumping Alternating Lunges 9 Deadlifts, 185/115 lbs 9 Jumping Alternating Lunges **Rest 5 minutes, then 10 minutes of practicing L-sits CORE As many… Read more »

Tuesday, February 5, 2013

CROSSFIT “The Izzynator” 3 rounds for time of: 3 Rope Climbs 20 Burpees Plank Hold, 1 min 10 Front Squats, 105/85 lbs CORE 3 rounds for time of: 320 m Run 10 Pull-ups 5 Power Jerks 135#/95# Post total time.