Wednesday
MAX EFFORT BACK SQUAT 5,3,1 !!!!!CORRECTION!!!!!!WOD: 6 rounds of 14 kettlebell snatches 52/35lbrun 50m15 push upsrun 50m
MAX EFFORT BACK SQUAT 5,3,1 !!!!!CORRECTION!!!!!!WOD: 6 rounds of 14 kettlebell snatches 52/35lbrun 50m15 push upsrun 50m
Bella, my future CrossFitter… MAX EFFORT/SKILL DEVELOPMENT Clean and Jerk 5,3,1 WOD: 5 rounds of 9 Dumb-bell Hang Clean (with squat) 40/25lb9 Dumb-bell push/split jerks 40/25lb
MAX EFFORT- Over Head Squat x1 WOD “Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups Post your choice of girls and rounds completed to comments
WOD: 4 rounds ofrun 600m2 minutes of double unders (max effort) The workout is scored as so: The total number of double unders in all 4 ‘2 minute’ rounds, is deducted from the 4 600m run times. The smaller the number the better. The ‘2 minute’ of DU’s will start the moment the athlete returns
This is the workout the actors from the movie ‘300’ used to measure how in shape they were. This WOD has been featured in many fitness magazines and has been done by many gym enthusiasts in and outside of CrossFit. We wont do this workout often but because of demand we will today. The fastest
Skill/WOD Starting with a light weight (even a PVC stick is authorized) perform in order a power snatch, a hang power snatch, an overhead squat, and a full snatch 3x without a miss. You may add weight when all 4 lifts are completed 3 times without a miss. If an athlete misses a lift they
PLEASE TURN IN YOUR ORDER FORMS FOR THE GRASS FED BEEF Skill Development:Gymnastics WOD: 5 rounds for time7 thrusters 95/65lb7 burpees7 Sumo Deadlift High pull 95/65 Post times to comments
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. MAX EFFORT/SKILL DEVELOPMENT Snatch Balance x3 WOD “Erin” Five rounds for time of:40 pound Dumbbells split clean, 15 reps21 Pull-ups Post time
The aftermath of a WOD is our drug… MAX EFFORT 1 arm shoulder press x1 per arm. Skill- Pistol WOD “Nicole” Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-ups Post number of pull-ups completed for each round to comments.