Category Archives: CrossFit

Linda AKA 3 Bars of Death 10,9,,8,7,6,5,4,3,2,1 of the Following 3 movements 1.5 BW Deadlift BW Bench Press 3/4 BW Squat Clean

Max reps in 5 Min of: Wall Balls 20/15 KB Snatch 35/25 Front Squat 115/75 Rest as needed between each movement.

For Time: Box jumps x 15 Deadlift 135 x 10 Ring Dips x 5 x 10 rounds

For time: Jump rope x 100 Back Squat  225  x 8 Pullups x 12 x 5 rounds Jump rope x 100

“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Gordo’s Birthday Surprize Run 800 meters Wallballs x 20 Run 400 meters Ring Pushups x 40 Run 200 meters Situps x 80

Step up Press w/ 30 lb dumbells x 10 each leg Pullups x 20 Step up press x 8 each leg Pullups x 16 Step up press x 6 each leg Pullups x 12 Step up press x 4 each leg Pullups x 8 Step up press x 2 each leg Pullups x 4

Front Squat 2,2,2 Weighted Pullup 2,2,2 Bench Press 2,2,2

Fight Gone Strong ! 3 rounds of 1 minute bouts of these 5 movements: Medium Tire Flips 20 lb Medicne Ball Overhead Toss for distance 2 Pood swings,   1 pood for females Muscle ups  or scaled to Ring Body rows   1 to 4 ratio Calories on rower The score is kept by adding the total reps ofContinue reading “WOD Wednesday Apr 8th”

For Time: 20,16,12,8,4 of Pullups Box Jumps 185/135 DL 200 m run after each round