Archive for October, 2011

Tuesday

Posted: October 31, 2011 by danielledurante in Crossfit Wod

DB Bench Press: 8-8-8-8

12 minute AMRAP:

10 Toes to Bar

5 Cleans (W=25kg; M=35kg)

Row 250m

Monday

Posted: October 30, 2011 by danielledurante in Crossfit Wod

Deadlift: 5-5-3-2-2-2-2

“Mary” AMRAP 20 minutes:

5 Handstand Push-Ups

10 Alternating Pistol Squats

15 Pull-Ups

***POST total rounds to comments

Saturday

Posted: October 29, 2011 by scott4fit in Uncategorized

Front Squats

3 x 5

WOD:

1 mile Bike Sprint

35 Box Jumps, 20″

35 ABMat Sit-Ups

35 Pull-Ups

35 MB Slams

120 ft. Walking Lunges, 35 lbs.

35 DB Hang Cleans, 35 lbs.

35 Ring Dips/Ring Push-Ups

Friday

Posted: October 28, 2011 by scott4fit in Uncategorized

Push Press

5-5-4-4-3-3

“Cindy”

20-min AMRAP

5 Pull-Ups

10 Push-Ups

15 Squats

Thursday

Posted: October 27, 2011 by scott4fit in Uncategorized

Row:1000m/Run 800m/Bike 2000m

21 Overhead Squats, 30-43 kg

21 Handstand Push-Ups

Row:750m/Run 600m/Bike 1500m

15 Overhead Squats, 30-43 kg

15 Handstand Push-Ups

Row:500m/Run 400m/Bike 800m

9 Overhead Squats, 30-43 kg

9 Handstand Push-Ups

Wednesday

Posted: October 26, 2011 by scott4fit in Uncategorized

WOD:

For time:

62.5 – 85 kg Deadlift, 21 reps

Run 400m

21 T2B

62.5 – 85 kg Deadlift, 18 reps

Run 400m

18 T2B

62.5 – 85 kg Deadlift, 15 reps

Run 400m

15 T2B

62.5 – 85 kg Deadlift, 12 reps

Run 400m

12 T2B

Tuesday

Posted: October 25, 2011 by scott4fit in Uncategorized

Cleand Jerks

3-3-2-2-2-1-1-1-1

12-min AMRAP:

100m Run

10 Burpees

7 Pull-Ups

Monday

Posted: October 24, 2011 by scott4fit in Uncategorized

WOD:
With 30-42.5 kg
10-9-8-7-6-5-4-3-2-1 Reps of:
Hang Power Clean
Push Press
Bent-Over Rows
Push-Ups
Straight-Legged Sit-Ups

Once completed, 200m Walking Lunges

Saturday

Posted: October 22, 2011 by mattbrockhaus in Crossfit Wod
Tags: , , ,

Great week so far everyone.  For Today:

Heavy Split Jerks

then

AMRAP x 15 min

3 Power Cleans

Cindy x 3 Rounds

(5 Pull Ups, 10 Push Ups, 15 Squats)

Friday

Posted: October 21, 2011 by mattbrockhaus in Crossfit Wod
Tags: , ,

For Time:

1000m Row

7 Rounds

5 x DB Deadlift

5 x DB Hang Power Clean

5 x DB Thrusters

1000m Row