Daily WOD

Friday, April 5, 2013

CrossFit Games Open 13.5 As many reps in 4 mins as you can of: 15 Thrusters, 100/65 lbs 15 Chest-to-bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps… Read more »

Thursday, April 4, 2013

Core 5 rounds of: 10 Hang Power Clean 135 lbs 10 Two Hand Dumbbell Bent Over Row 45 lbs This is not a timed workout. Redline Complete as many rounds as possible in 20 mins of: 1 Rope Climb 6… Read more »

Wednesday, April 3, 2013

STRENGTH & CONDITIONING 5 rounds for time of: 20 Overhead Squats, 95/65 lbs 2 Muscle Ups **Muscle ups for L3 & up – L1s do 8 pull-ups and 8 dips, L2s do 8 chest-to-bar pull-ups and 8 ring dips

Tuesday, April 2, 2013

BENCHMARK “Christine” 3 rounds for time of: Row, 500 m 12 Deadlifts 21 Box Jumps, 24/20 in **Deadlifts – rx’d = body weight   CORE 3 rounds for time of: 320 m Run Push Jerk (135 lbs/95 lbs) Post total… Read more »

Saturday, March 30, 2013

CROSSFIT WOD Squat snatch – 5sets of 2 reps 4 rounds for time of: Run, 200 m 14 Squat Jump Twists 8 Push-ups 4 Chest-to-bar Pull-ups CORE Thrusters – 3 sets of 8-12 reps *If time permits, practice double unders… Read more »

Thursday, March 28, 2013

Core 3 rounds of max reps of: Wall balls (20″/14″) Box jumps (24″/20″) Push presses (75lbs./55lbs.) Burpees *One minute at each station *Rest one minute between rounds Redline 3 rounds for time of: 37 Air Squats 37 Rows – in… Read more »

Wednesday, March 27, 2013

STRENGTH & CONDITIONING Strength Power jerks: 5 sets of 2 reps Metcon Tabata Double Under The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in… Read more »

Tuesday, March 26, 2013

BENCHMARK “Karen” For time: 150 Wall Balls, 20/14 lbs CORE 3 rounds for time of: 15 Sumo Deadlift High-pulls 2 pood 15 Front Squats 95 lbs Post total time.