Archive for November, 2011

Thursday

Posted: November 30, 2011 by danielledurante in Crossfit Wod

Power Snatch: 5-3-3-3-2-1-1-1

then,

Tabata Double Unders

Wednesday

Posted: November 29, 2011 by danielledurante in Uncategorized

Push Press: 3-3-3-3-3

then,

“Cindy”

Complete AMRAP in 20 minutes:

5 Pull-Ups

10 Push-Ups

15 Body Weight Squats

 

Here’s a Video of Monday’s WOD

Tuesday

Posted: November 28, 2011 by danielledurante in Crossfit Wod

3 rounds for time:

Run 800m

Rest 2 minutes, repeat

If time remains:

3 rounds:

12 MB Slams

25 Sit Ups

12 Burpee Kick Outs

Monday

Posted: November 27, 2011 by danielledurante in Crossfit Wod

“Diane”

21-15-9 for time:

Deadlift

Handstand Push-Ups

 

*Handstand Push-Up Progressions: http://www.focusedtrainers.com/forum/showthread.php?t=1385&highlight=handstand+push

 

 

Saturday

Posted: November 25, 2011 by scott4fit in Uncategorized

WOD:

Five 6-min rounds with no rest in-between.

At the start of each interval, run 800m. Then in the remaining time complete as many rounds as possible of:

3 Push Press, Class A = 62.5 kg/42.5 kg; Class B = 42.5 kg/30 kg

6 Pull-Ups

9 Box Jumps, 24 inches

In each round, continue from where you left off in the AMRAP portion.

Friday

Posted: November 24, 2011 by scott4fit in Uncategorized

WOD: With 30 or 42.5 kg

5 Thrusters

7 Hang Power Cleans

10 Sumo-Deadlift High-Pulls

Thursday: Happy Thanksgiving!!

Posted: November 23, 2011 by scott4fit in Uncategorized

WOD:

Jerks from the Rack: 4-4-4-3-3-3

DL: 3-3-3-2-2-2

Bent-Over Rows: 8-8-8-8

Wednesday – Turkey Day Eve

Posted: November 22, 2011 by scott4fit in Uncategorized

WOD: “In Yo Face, Poliquin” (Where did this name come from? Here. Look for the “When Good Exercises Go Bad” portion. FIT had something to say about it.)

800m Run

20 Alternating DB Snatches, 35 or 45 lbs.

20 DB Cleans, 35 or 45 lbs.

100 Straight-Legged Sit-Ups

20 DB Cleans, 35 or 45 lbs.

20 Alternating DB Snatches, 35 or 45 lbs.

800m Run

Previously posted

Tuesday

Posted: November 21, 2011 by scott4fit in Uncategorized

WOD:

5 Rounds of:

500 m Row

15 DB Thrusters, 25 or 35 lbs.

15 Pull-Ups

Monday

Posted: November 21, 2011 by scott4fit in Uncategorized

Snatch

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

12-Min AMRAP of:

8 T2B

10 Burpees

12 KBHP, 24 or 32 kg

Previously posted