Daily WOD

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.

Monday, March 25, 2013

STRENGTH & CONDITIONING Strength Squat cleans: 5 sets of 2 reps Metcon Complete as many rounds as possible in 12 mins of: 15 Push-ups 40 Mountain Climbers **L1 and L2 – push-ups and L3 and up – ring push-ups **Mtn… Read more »

Saturday, March 23, 2013

CROSSFIT WOD Squat snatch – 5sets of 2 reps Then, complete as many rounds as possible in 10 mins of: 15 Tuck Jumps 10 Side Planks **side planks – total – 5 on each side CORE 3 rounds for time… Read more »

Friday, March 22, 2013

CrossFit Open WOD 13.3 As many reps in 12 mins as you can of: 150 Wall Balls 90 Double Unders 30 Muscle-ups Put your tiebreak times in the notes. This workout begins from the standing position with the medicine ball… Read more »

Thursday, March 21, 2013

Core For Time: 70 Push Presses 65/45 lbs 50 Box Jumps (24/20 in.) 30 Toes-to-Bars Post total time. Redline 5 rounds for time of: Jump Rope (Singles), 2 mins 12 Thrusters 40 Mountain Climbers Rest, 30 secs **Mtn climbers –… Read more »

Tuesday, March 19, 2013

BENCHMARK “RJ” 5 rounds for time of: Run, 800 m 5 Rope Climbs, 15 ft 50 Push-ups CORE As many rounds as possible in 10 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Rest Post total rounds.

Monday, March 18, 2013

STRENGTH & CONDITIONING Strength Squat cleans: 5 sets of 2 reps Metcon Complete as many rounds as possible in 11 mins of: 11 Dumbbell Squat Cleans, 45/25 lbs 11 Burpees

Saturday, March 16, 2013

CROSSFIT WOD 3 rounds, 1 min per station, of: Kettlebell Swing (Russian), 24 kg Push-up AbMat Sit-up Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not… Read more »

Friday, March 15, 2013

CrossFit Games Open 13.2 Complete as many rounds as possible in 10 mins of: 5 Shoulder-to-Overheads, 115/75 lbs 10 Deadlifts, 115/75 lbs 15 Box Jumps, 24/20 in For the Shoulder to overhead to count, the barbell will move from the… Read more »