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WOD 4/18/14

Max Effort Upper Body

Not today have your shoulders send me a thank you letter.

Then:

Nancy

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Buyout

Death by 10 meters

Muscle up Challenge

GHD Situps 4×20

April 17, 2014 Leave a commentWODBy CrossFit Admin

WOD 4/17/14

Every 1 min for 10 mins do:

2 Power Snatches, 70% 1RM
2 Overhead Squats, 70% 1RM
1 Squat Snatch, 70% 1RM

Then:

Complete as many rounds as possible in 20 Minutes of:

5 Deadlifts, 135/95 lbs
3 Power Cleans, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
10 Burpees

Buyout

2×200 Tire Drags

April 16, 2014 Leave a commentWODBy CrossFit Admin

WOD 4/16/14

Max Effort Lower Body

Sumo Deadlift : 1 Rep Max

Sumo Deadlift 4×8

Then:

Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
30 Double Unders

Buyout

Muscle Up Challenge
3×20 Straight Leg Deadlifts

April 15, 2014 Leave a commentWODBy CrossFit Admin

RKC/SFG Snatch Complete 100 Kettlebell Snatches within a 5 minute time limit Men Open Class up to 60kg/132lbs – 20kg – 100/5min Men Open Class over 60kg/132lbs – 24kg – 100/5min Men Masters (50-64) – 20kg – 100/5min Men Seniors (65 and over) – 20kg – 50/3min Women Open Class up to 56kg/123.5lbs – 12kg…

April 14, 2014 Leave a commentWODBy CrossFit Admin

WOD 4/14/14

Dynamic Effort Upper Body

Push Press 8×2 at 60% 1RM

Press 4×8

Then

3 rounds for time of:
10 Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
10 Lateral Burpee Over The Box Jumps, 24/20 in

Buyout

Tricep pushups 100

Muscle Up Challenge

Row 4×500 with 1 minute easy between 500m pieces

April 13, 2014 Leave a commentWODBy CrossFit Admin

WOD 4/12/14 Fight Gone Bad

Fight Gone Bad

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min

April 11, 2014 Leave a commentWODBy CrossFit Admin

WOD 4/19/14

Dirty 30

For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

April 11, 2014 Leave a commentWODBy CrossFit Admin

WOD 4/11/14

Dynamic Effort Lower Body Back Squat With Band 8×2 at 60% 1RM Band Deadlift 7×1 at 50% 1RM Then: Complete as many rounds as possible in 12 mins of: 5 Back Squats, pick load 5 Deadlifts, pick load 20 Burpees Buyout Muscle Up Challenge Row 4 x 4 min / 2 min easy Row four…

April 10, 2014 Leave a commentWODBy CrossFit Admin