WOD:
21-15-9 reps of
Kb swings
Hand release push ups
SL sit ups
Med ball Slams
0
WOD:
600m run
15 Squat Clean Thrusters
5 rounds:
WOD:
10 burpess
30 Lunges
20 DU
200m run
8 rounds for time:
WOD
7 rounds for time:
35 Double Unders
1 Snatch
Make one snatch attempt per round. Post time and total of all successful snatches. Do not count missed reps.
repeat 9/29/11
Friday
Posted: February 23, 2012 by danielle4fit in Crossfit WodTags: Bent Over Rows, chipper, Power Clean, Push Press, Push Ups, Sit Ups, Walking Lunges
WOD
Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Power Clean
Push Press
Bent Over Rows
Push Ups
Sit Ups
then,
200m Walking Lunges
**POST TIME**
repeat 10/24/11
WOD
4 rounds for time:
25 Body Weight Squats
Run 400m w/ MB Ball
**POST TIME**
Wednesday
Posted: February 21, 2012 by danielle4fit in Crossfit WodTags: Burpee, Power Snatch, Pull-Up, Turkish Get Ups
Skill/Strength
Turkish Get-Ups
WOD
Complete AMRAP in 20 minutes of:
10 Power Snatch
12 Burpees
12 Pull-Ups
**POST COMPLETED ROUNDS**
Tuesday
Posted: February 20, 2012 by danielle4fit in Crossfit WodTags: Bench Press, Clean, Overhead Squat
WOD
Clean, 1 rep
Bench Press, 1 rep
Overhead Squat, 1 rep
**POST TOTAL**
Monday
Posted: February 19, 2012 by danielle4fit in Crossfit WodTags: handstands, KB Swings, rowing, sumo deadlift high pulls
Skill
Handstands
WOD
21-15-9 reps for time:
Sumo Deadlift High Pulls
Row (calories) or Run 600-400-200
KB Swings
**POST TIME**
WOD:
“Daniel”
50 Pull-Ups
400m Run
21 Thrusters, 30-42.5 kg
800m Run
21 Thrusters, 30-42.5 kg
400m Run
50 Pull-Ups
Matt and Rick do Today’s WOD
