Category: WOD

WOD

03.09.10 Tuesday

WOD 4 rounds of: 5 HSPU 10 Deadlifts 225/135* Post total time to comments

03.08.10 Monday

WOD “The Chief“ Complete as many rounds as possible in 3 minutes of: 3 Power Cleans 135/85# 6 Push-Ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

03.05.10 Friday

WOD 1-2-3-4-5-6-7-8-9-10 Deadlift 225/155# 20-18-16-14-12-10-8-6-4-2 Wallball  20/14# Post total time to comments

03.04.10 Thursday

WOD 5 Rounds of: Max Hand Stand Push Ups Rest 2 minutes between rounds Rest 5 minutes then complete: 3 Rounds of: 30 Situps 20 Supermans 10 K2E Post total reps and time to comments.

03.02.10 Tuesday

“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute…

02.26.10 Friday

WOD Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Post loads to comments WOD 2 4 rounds for time of: 5 Pull-ups 10 Box Jumps 24/20 15 Wall Ball 20/14 20 Row for Calories Post time to comments.

02.24.10 Wednesday

WOD 4 Rounds of: 5 Thruster 135/95#  Run 400m or 500m Row 5 Muscle Ups Post time to comments

02.23.10 Tuesday

WOD AMRAP in 12 min of: 5 Snatch Grip Deadlift (95/65#) 5 Hang Power Clean 5 Over Head Squats Run 100m or Row 150m Post total rounds to comments WOD courtesy of CrossFit One World 12/31/09

02.19.10 Friday

  WOD Deadlifts 3-3-3-3-3 Post load totals to comments.    

02.18.10 Thursday

WOD 3 Rounds for time of: 1000 m Row 15 Power Cleans 115/80 Post time to comments.

02.17.10 Wednesday

WOD 5 Rounds of: 15 Push-ups 15 Double Unders 15 KB Goblet Squats 53/35# Post total time to comments.

02.15.10 Monday

WOD 15-12-9-6-3 HSPU Box Jumps 24/20 Ring Rows (feet on box at height of rings) K2E Post time to comments

%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this: