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
WOD 9 pull ups 15 Kb swings 24/20kg 21 Lunges 200m run AMRAP 20 min
Friday
Posted: January 26, 2012 by danielle4fit 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 danielle4fit 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**
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
