Category Archives: CrossFit

For Time: 21,15,9 24″ Box jump 1.5/1 pood swings 95/65 lb SDLHP

50 Pullups (chest to bar) 50 Burpees   -then Turkish getup 1,1,1

AMRAP in 20 min of: 5 Ring dips 10 Powerclean 95 lb 15 1.5 pood KB swings

Shoulder Press 5,4,3,2,1 then: 30 knees to elbows 5 dead hang Pullups 20 knees to elbows 10 dead hang pullups 10 Knees to elbows 15 dead hang pullups

Max 2k row Wait 5 min 100 total dumbell snatches (50 each arm)

“Greg” Max reps in 2 minutes of: 60 kilo snatch 185 lb back squat Burpee pullups Tire Flips Farmers Walk (10 feet = 1 rep) Max rest between each movement is 3 minutes. Score is total reps or size of vomit pile.     Hey Guys, the Gym will be closed on Friday afternoon. RonContinue reading “WOD Tuesday Apr 28th”

For time: 10,8,6,4,2 135 lb Thruster 275 lb Deadlift

Box jump (High) x 5 Plyo Pushup inside- outside x 5 Standing Long Jump (Long) x 5 Plyo Pushup: Bar to Standing x 5 x 10 rounds

Tabata intervals for Box jumps Pullups 95 lb push press Back extensions No rest between movements. Score is total of all reps.

For Time: Back squat 135 x 15 Front squat 135 x 10 Overhead squat 135 x 5 x 5 rounds