Archive for July, 2015

07312015

In WOD by CrossFit Admin / July 30, 2015 / 0 Comments

 

 

FS FIND HEAVY SINGLE

DROP TO 80% AND DO 4X4

WOD

9 MIN AMRAP

20 ALTERNATING PISTOLS

15 PUSH PRESSESS 115/75

10 T2B

07302015

In WOD by CrossFit Admin / July 29, 2015 / 0 Comments

 

 

A) 4XME HSPU

B) 4XME STRICT C2B PULLUPS

C) 4X8 STRICT PRESS

D) 4X8 PENDLAY ROWS

WOD

5 ROUNDS

10 BOX JUMPS

10 B-UPS

10 POWER CLEANS 135/95

07292015

In WOD by CrossFit Admin / July 28, 2015 / 0 Comments

 

 

HANG CLEAN+FS+JERK

1+3+1HWP

WOD

12 MIN AMRAP

30 SEC L-SIT

15 RING ROWS

15 OHS 95/65

07282015

In WOD by CrossFit Admin / July 27, 2015 / 0 Comments

 

 

DEADLIFT; FIND HEAVY SET OF 7; DROP TO 90% AND DO 4X7

WOD

FOR TIME

75 PUSH UPS

65 KB SWINGS 53/35

55 GOBLET SQUATS 53/35

45 PULLUPS

35 KB HIGH PULLS 53/35

25 BURPEES

07272015

In WOD by CrossFit Admin / July 26, 2015 / 0 Comments

 

 

HANG SNATCH + OHS 1+3 HWP

4 ROUNDS

12 THRUSTERS 115/75

RUN 200 M

REST 1 MIN BETWEEN ROUNDS

07242015

In WOD by CrossFit Admin / July 23, 2015 / 0 Comments

 

 

FS 1RM

DROP TO 80% 3X4

WOD

ROW 500 M (ALL OUT)

REST 2 MIN

THEN 3 ROUNDS

20 WALL BALLS

30 KB SWINGS 53/35

***SCORE 500 M ROW SEPERATE FROM WOD TIME

07232015

In WOD by CrossFit Admin / July 22, 2015 / 0 Comments

 

 

A) 4XME HSPU

B) 4XME SUPINE ROWS

C) 4XME RING DIPS

D) 4XME STRICT C2B PULL-UPS

10 MIN AMRAP

10 DBL DB THRUSTERS 24/16

20 JUMPING LUNGES

30 HOLLOW BODY ROCKS

07222015

In WOD by CrossFit Admin / July 21, 2015 / 0 Comments

 

 

HANG CLEAN+FS+JERK

1+3+1 HWP

WOD

5 ROUNDS

400 M RUN

12 PULL-UPS

10 POWER SNATCHES

07212015

In WOD by CrossFit Admin / July 20, 2015 / 0 Comments

 

 

DEADLIFT 7RM; DROP TO 90% DO 3X7

12 MIN AMRAP

30 HS WALK-30 SHOULDER TOUCHES NOES-TOES

15 T2B 10 SINGLE KB FS 5R/5L HWP

07202015

In WOD by CrossFit Admin / July 19, 2015 / 0 Comments

 

 

 

HANGING SNATCH+OHS 1+3 HWP

4 ROUNDS

1 MIN ME PUSH PRESS 95/65

1 MIN ME DUS

1 MIN ME BURPEES

1 MIN REST