Posts Tagged ‘WOD’

Thur. 12/1/2011 WOD

Posted: December 1, 2011 in CrossFit
Tags: , , , ,
 
Front Squat, Work up to a 1 rep max:  10-5-3-3-1-1-1
then:
 
“Frow”
For Time:
 
21 Thrusters 95/65#
21 Pull ups
400m Row
 
15 Thrusters
15 Pull ups
400m Row
 
9 Thrusters
9 Pull ups
400m Row
 
5 Rounds for time:
10 Handstand push-ups
10 Deadlift
10 Box jumps
10 Pull-ups
10 Wallballs
10 Double unders

Friday 11/15/2011 WOD

Posted: November 18, 2011 in CrossFit
Tags: , , ,
3 Rounds for Time:
10 Snatch 95/65#
10 Clean & Jerk 95/65#
25 Double unders
 
 

Mon 11/7/2011 WOD

Posted: November 7, 2011 in CrossFit
Tags: , , ,

3 rounds for time:
30 Wallball shots, 20 #
30  Squat snatches, 75 #

 

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WOD 1

1800m run

WOD2

Seven rounds for Time of:
35  Double-unders
1  Snatch

Set a cone at 20 meters.

Five rounds for time of:
Overhead walk, 40 meters 185 # barbell
30 Wallballs  20 #
Farmer carry, 40 meters 95# barbells

The barbells must be turned around the cone.

Mon 10/31/2011 WOD

Posted: October 31, 2011 in CrossFit
Tags: ,

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

“Tabata Something Else”
8 rounds each 20 sec. of work then 10 sec. of rest
pull-ups
push-ups
sit-ups
squats
score = all total reps

Tabata Fight Gone Bad

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations. (Courtesy CrossFit, Inc.)

Then

50 Kettlebell Swings for time.

Wed. 10/26/2011 WOD

Posted: October 26, 2011 in CrossFit
Tags: , , ,
Herman Cain
5 Rounds for time:
9 Pull ups
9 Dips
9 KB Swings  (2 pood/1 pood)
 
 
 

Tues 10/25/2011 WOD

Posted: October 26, 2011 in CrossFit
Tags: , , ,
For Time
Run 1800m (to ball field)
then 5 Rounds
Run the bases
20 push ups
Then
Run 1800m