Archive for the ‘CrossFit’ Category

AMRAP 20:
18 Box jumps
15 Toes to bar
12 Pull-ups

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For time:
10 Muscle-ups
100 Push press 75#
Row 1000m

 

for time:
21-15-9
Clean & Jerk
Pull Ups
Kettlebell Swing
 

Wed. 12/20/2011 WOD

Posted: December 20, 2011 in CrossFit
Tags: , ,

Three rounds for time of:
Row 1000 meters
Run 800 meters

This:

and this:

and this:

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Chipper

50 Box Jumps
50 KB Swings
50 Pull ups
50 Push ups
50 Ring Dips
50 Sit ups
50 Wall Balls
50 Dbl Unders

5 rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Fri. 12/16/2011 WOD

Posted: December 16, 2011 in CrossFit
Tags:

Deadlift 5-5-5-5-5 reps

3 rounds for time:
7 Muscle-ups
Dumbbell thruster, 21 reps 35#

Wed. 12/14/2011 WOD

Posted: December 14, 2011 in CrossFit
Tags: ,
3 RNDS
30 snatches
30 box jumps

Three rounds for time of:
15 Dumbbell squat snatch right arm 35#
15 GHD sit-ups
15 Dumbbell squat snatch left arm 35#
15 Toes to bar

 

 

Mon. 12/12/2011 WOD

Posted: December 12, 2011 in CrossFit
Tags: ,

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

For Time
5 Rounds
10 Hang Power Clean 95#
10 Push ups
10 Pull Ups
10 Box Jumps 24″

 

Fri. 12/9/2011 WOD

Posted: December 9, 2011 in CrossFit
Tags: , ,

AMRAP 20

Run 400m
21 Deadlift 155 #

Wood

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull 95#
10 Thrusters 95#
Rest 1 minute

Wed. 12/7/2011 WOD

Posted: December 7, 2011 in CrossFit
Tags: ,

5min AMRAP of:
Squat clean
Jerk 165/110#

Tues 12/5/2011 WOD

Posted: December 5, 2011 in CrossFit
Tags: , , ,

AMRAP 15

15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

Then

Tabata Situps 8 Rounds

Mon. 12/5/2011 WOD

Posted: December 4, 2011 in CrossFit
Tags: , , ,

Eva

Five rounds for time of:
Run 800 meters
Kettlebell swing, 30 reps
30 Pull-ups

15 minute AMRAP
10 Overhead squats
20 Toes to bar
30 Walking lunges