Warm up # 22 1. Hang power snatch : 3,3,2,2,1,1 2. 5 rounds for time of: 75 lb hang power snatch x 10 Jumping pullps x 20
Category Archives: CrossFit
WOD Wednesday January 12th
Warm up # 15 1. Back squat: 5,5,3,3,3 2. For time: 135 lb overhead squat x 15 135 lb back squat x 30 Back extensions x 45 Sit ups x 60 Inside outside plyo hand hops x 75 Double unders x 90
WOD Tuesday January 11th
Warm up # 11 1. Weighted pullup – 1,1,1,1,1 2. 3 rounds for time of: 35lb wieghted pullup x 10 185lb Deadlift x 20 Double count lateral barbell jumps x 30
WOD Monday January 10th
Warm up # 16 Kalsu On the minute: Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. AtContinue reading “WOD Monday January 10th”
WOD Friday January 7th
Warm up of your choice For time: 1 kettlebell clean and jerk per arm @ 2 pood Run 200 meters 2 kettlebell clean and jerks per arm @ 2 pood Run 200 meters 3 kettlebell clean and jerks per arm @ 2 pood Run 200 meters Continue this ladder until you reach 10 per arm
WOD Thursday January 6th
Warm up # 17 1. Power clean: Perform one powerclean every minute on the minute for 15 minutes. The goal is to clean as much as possible by the end of the 15 minutes. 2. As many rounds as possible in 10 minutes of 5 powercleans: use 75% of your max from the 15 minutes 10Continue reading “WOD Thursday January 6th”
WOD Wednesday January 5th
Warm up # 5 Blake U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife KateContinue reading “WOD Wednesday January 5th”
WOD Tuesday January 4th
It’s the beginning of the month. Rent is due. Thanks. Warm up # 3 5 rounds for time: 315lb deadlift x 7 Double unders x 21
WOD Monday January 3rd
It’s the beginning of the month. Rent is due. Thanks. Warm up # 1 1. Thruster: 5,5,3,3,1 2. “Fran” 21,15,9 95lb Thruster Pullups
WOD Friday December 31st
Warm up of your choice 3 rounds for time: Ring handstand pushups x 10 75 lb 1 arm barbell power snatch x 10 each arm Toes to bar x 10
