WOD 300 ft bear crawl 21 Overhead squat 95/65 21 Push-ups releases 200 ft bear crawl 15 Overhead squat 95/65 15 Push-ups releases 100 ft bear crawl 9 Overhead squat 9 Push-ups releases Post time to comments.
WOD 4 Rounds for time of: 5 Power Snatches 115/75# 10 OHS 115/75# 400m Run Post time to comments
Warm-up D.R.O.M. (arm circles forward and backward, leg kicks side to side and front and back 400 m run Shoulder pass through (10) 2 rounds of: 15 overhead squat w/ pvc pipe 15 push-up (release) 20 v-ups 15 ring rows/10 pull-ups 10 box jump… Continue Reading “Wednesday 08.11.10”
WOD 4 rounds for time of 10 OHS 115/75# 15 Pull-ups 30 Sit-ups 200m Sandbag Carry 50/30# Post total time to comments
WOD 4 Rounds for time of: 5 Hang Power Snatch 95/65# 10 Overhead Squats 400m Run Post total time to comments
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
“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”
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
Check our updated schedule for new class times. Questions about classes email us at firstname.lastname@example.org WOD Rowing Nancy 4 rounds for time of: 500m row 15 OHS 95/65 Post time to comments.
We will be starting “On Ramp Classes” on January 11th, check schedule for available times. For more information or to schedule your On Ramp class contact us at email@example.com WOD 21-15-9 Overhead squat 95/65# Burpees For time:
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