Category Archives: CrossFit

For Time 21,15,9: Front squat 135lbs Kettlbell Swings 53/35 Long Jump 210 feet 150 feet  90 feet after each round

Heavy dumbell overhead x 1,1,1 Then: “Jackie” Row 1000 meters 45lb Thrusters x 50 reps Pullups x 50 reps 

Deadlift 3,3,3,3 Then: Jump rope x 100 Box jump x 20 x 3

“Karen” 150 Wallball Shots for time. 20/14 lbs

For Time: 20, 15, 10, 5 Bench Press 135 lbs Dumbell snatch 50 lbs

Push Jerk 1,1,1,1 Then: For time: K2E x 20 back extensions x 30 Tuck jumps x 40 Then: Max 500 meter row time

For Time: 10,9,8,7,6,5,4,3,2,1 Ring pushups Pullups (strict, no kip) Between each round run 100 meters   Why do YOU work hard in the gym? Is it because someone is yelling at you? Is it because you want big arms? Is it beacuse you want to lose weight? Is it beacuse you want to beat someones timeContinue reading “WOD Wednesday June 17th”

For time: 40,30,20,10 135 lb back squats Pushups

“Victor” For Time: 135 lb thruster x9 2 pood swings x 13 x 4 rounds Then: Ring Dips x 9 Burpee pillups x 13 x 4 rounds

For Time: Hang Clean 135 x 10 Box Jump x 20 x 8 rounds What is wrong with these Hang Cleans?