WOD
“Fight Gone Bad”
Wall Ball
SDLHP
Box Jumps
Push Press
Row
1 minute each
3 rounds
1 minute rest between rounds
Count your reps for your score!
Archive for January, 2012
3
WOD
9 pull ups
15 Kb swings 24/20kg
21 Lunges
200m run
AMRAP 20 min
Friday
Posted: January 26, 2012 by danielledurante in Crossfit WodTags: double unders, Overhead Squats, Pull-Ups
“Strength”
Overhead Squats
5-5-3-3-2-1-1
WOD
3 rounds for time:
5 SDLHP
12 Pull-Ups
45 Double Unders
**POST TIME**
WOD
For time:
Row 300m
20 Push Press
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press
**POST TIME**
Wednesday
Posted: January 24, 2012 by danielledurante in Crossfit WodTags: KB Swings, Push Ups, Turkish Get Ups
WOD
3 rounds for time:
Row 250m or Run 200m or Bike 500m
20 Alternating Lunge Jumps
20 Push-Ups
20 Sit-Ups
20 Jumping Pull-Ups
20 KB Swings
5 each side Alternating Turkish Get-Ups
**POST TIME**
“Strength”
Power Snatch: 3-3-3-3-3
WOD:
Complete AMRAP in 15 minutes:
20 Alternating Pistol Squats
50 Lateral Hurdle Hops
15 Toes to Bar
**POST COMPLETED ROUNDS**
Monday
Posted: January 23, 2012 by danielledurante in Crossfit WodTags: deadlift, handstand, rowing
WOD
For time:
Row 1000m
21-15-9 of:
Deadlift
Handstand Push-Up
Row 1000m
**POST TIME**
WOD: “Black Jack”
3 Rounds of:
21 Burpees
21 Snatches, 15-20kg
21 Wall Ball, 14-20lbs., 10 ft. Target
21 DB Thrusters, 15-25 lbs.
21 DB Cleans, 15-25 lbs.
Hang Power Snatch: 3-3-3-3
Power Snatch: 3-3-3-2-2-2 (60-70% of 1 RM)
“Jackie”
Row: 1000m
50 Thrusters, 20kg
30 Pull-Ups
