Archive for January, 2012

Tuesday

Posted: January 31, 2012 by rick4fit in Uncategorized

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!

Monday

Posted: January 29, 2012 by rick4fit in Uncategorized

WOD
9 pull ups
15 Kb swings 24/20kg
21 Lunges
200m run
AMRAP 20 min

Saturday

Posted: January 27, 2012 by danielledurante in Crossfit Wod
Tags: ,

“Strength”

Bent Over Rows: 8-8-8-8

WOD

15-12-9-6-3 reps for time:

Power Clean

Bar-Facing Burpees

**POST TIME**

Friday

Posted: January 26, 2012 by danielledurante in Crossfit Wod
Tags: , ,

“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**

Thursday

Posted: January 25, 2012 by danielledurante in Crossfit Wod
Tags: ,

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 Wod
Tags: , ,

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**

Tuesday

Posted: January 23, 2012 by danielledurante in Crossfit Wod
Tags: ,

“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 Wod
Tags: , ,

WOD

For time:

Row 1000m

21-15-9 of:

Deadlift

Handstand Push-Up

Row 1000m

**POST TIME**

Saturday

Posted: January 20, 2012 by scott4fit in Uncategorized

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.

Friday

Posted: January 19, 2012 by scott4fit in Uncategorized

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