Daily WOD

Wednesday, January 9, 2013

STRENGTH & CONDITIONING Strength Split jerks: 5 sets of 7 Metcon 2 rounds for time of: Row, 2 mins Medicine Ball Sit-up / Throw, 2 mins Plank Hold, 2 mins

Tuesday, January 8, 2013

Core 3 rounds for time of: 320 m Run 10 Pull-ups 5 Power Jerks 135#/95# Post total time. CrossFit “Tommy V” For time: 21 Thrusters, 115 lbs 12 Rope Climbs, 15 ft 15 Thrusters, 115 lbs 9 Rope Climbs, 15… Read more »

Saturday, January 5, 2013

CFCOA Quarterly WOD 3 Rounds for Max reps of: Wallballs 20#/14# Kettlebell Swings 24kg/16kg Box Jumps 20″ Rest 1 Minute at each station Total all reps for final score

Thursday, January 3, 2013

Core As many rounds as possible of: 5 Burpees 10 Push Presses 75M/55F 20 Double Unders Post total rounds. Red Line 4 rounds for time of: Run, 320 m Burpee, 1 min Box Jump (24 In.), 24/20 in, 1 min… Read more »

Tuesday, January 1, 2013

2013?! What?! STRENGTH & CONDITIONING 4 rounds for time of: Run, 320 m Burpee, 1 min Box Jump (24 In.), 24/20 in, 1 min Pull-up, 1 min V-ups, 1 min Push-up, 1 min Rest, 1 min

Monday, December 31, 2012

STRENGTH & CONDITIONING “Barbara” 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Air Squats Rest 3 mins between each round.

Saturday, December 29, 2012

CROSSFIT WOD 10 rounds for time of: 10 Deadlifts, 135/95 lbs 10 Wall Balls, 20/14 lbs, 10/8 ft CORE For Time: 20 Sit-up (standard)s 10 Wall Balls 20 lbs 20 Sit-up (standard)s 10 Wall Balls 20 lbs 20 Sit-up (standard)s… Read more »