Who knows what the workout may be….??? It happens to be Christmas Eve. But, in case you may want to come to FIT,… and in case you may want to work off some egg nog/vodka from Friday night’s party, here is the workout it MAY be, but no guarantees. After all, Thom is the coach: [...]
Archive for December, 2011
WOD: For time, 3 Rounds of: 15 Power Snatches, 30-42.5 kg 400m Run
WOD: “Pandamonium” 50 Push-Ups 25 KB Swings (M = 20kg, W =16kg) 400m Sprint 25 K2E’s 40 Pull-Ups 25 Hollow Rocks 30 Box Jumps, 24″ 25 Overhead Squats (M = 30kg, W = 20kg) 20 DB Split Jerks (M = 25 lbs., W = 15 lbs.) 30 Dips/Bench Dips 25 Straight-Legged Sit-Ups 25 Hollow Rocks [...]
WOD: 10,000 lbs., Floor to Overhead for time: Clean and Jerk or Snatch any weight just get the 10,000 lbs. above your head as fast as you can.
WOD: 400m Run 30 Pull-Ups 21 Handstand Push-Ups/”L” Push-Ups 800m Run 21 Handstand Push-Ups/”L” Push-Ups 30 Pull-Ups 400m Run
WOD: “Hansen” For time: 5 Rounds of 30 KB Swings, 2 pood 30 Burpees 30 GHD Sit-Ups/Straight-Legged Sit-Ups/K2E’s
6 Rounds for Time: 400m Run 25 x Straight Leg Sit Up 25 x RDL (barbell, dumbbell)
Partner WOD – For Time: 5′ x Rowing (cals) 4′ x Box Jumps (24″/18″) 3′ x Hang Snatch (35/20) 2′ x Wall Ball (20/14#) 1′ x HSPU 2010 Midwestern Sectionals – Sunday Workout
Wednesday
Posted: December 14, 2011 by matt4fit in Crossfit WodTags: burpees, crossfit, crossfit games, squats
Air Force WOD 2o x Thrusters (42.5/30) 20 x Sumo-Deadlift-High Pull 20 x Push Jerks 20 x Overhead Squats 20 x Front Squats **4 Burpees on the minute, every minute** Compare to 2011-03-28 2010 Crossfit Games Midwestern Sectionals WOD 1
