Category: WOD

WOD

03.16.10 Tuesday

WOD 21-15-9 Ring Pushups Deadlift 225/135# Post total time to comments

03.15.10 Monday

WOD Over Head Squats 5-5-3-3-1-1 Post loads to comments ¬† For great Zone/Paleo recipes check out CrossFit Santa Cruz Central’s Eat This Blog

03.12.10 Friday

WOD “NELEH” 3 rounds of: 12 Pull-ups 21 Kettlebell Swings 53/35# Run 400m or Row 500m Post total time to comments

03.11.10 Thursday

WOD 5 rounds for time of: 7 Thrusters 135/95# Row 500m Post total time to comments Happy 67th Birthday Dad! Dan and Mary Prohaska

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… Continue Reading “03.02.10 Tuesday”

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.

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