Posts Tagged ‘crossfit’

Friday

Posted: May 1, 2014 by mattbrockhaus in Crossfit Wod
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Strength: 3 Rounds Untimed
10 x 1 leg KB RDL
10 x DB Windmill
10 x Turkish Getup

WOD (a)
Pull ups on the minute
Increase by 1 rep every minute until you can’t maintain

WOD (b)
Tabata Double Unders

Score total of a & b

Tuesday

Posted: April 28, 2014 by mattbrockhaus in Crossfit Wod
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Box Jumps: 5 x 3
For Time:
Row 10 x 20sec ON/10sec OFF
Run 1 mile
Row 8 x 20″/10″
Run 3/4 mile
Row 6 x 20″/10″
Run 1/2 mile
Row 4 x 20″/10″
Run 1/4 mile

Compare to 4/4/13

Monday

Posted: March 16, 2014 by mattbrockhaus in Crossfit Wod
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3 Rounds for Time:

10 x Front Squat

30 x Pull Ups

800m Run

Wednesday

Posted: February 4, 2014 by mattbrockhaus in Crossfit Wod
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Strength:

Deadlift: 2-2-2-2-2

Metcon: AMRAP x 15 minutes

200m Run

10 x Hollow Body Rocks

15 x Med Ball Slams

 

Saturday

Posted: December 13, 2013 by mattbrockhaus in Crossfit Wod
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For Time:

30 x Handstand Push Ups

40 x Pull Ups

50 x KB Swings

60 x Sit Ups

70 x Burpees

Friday

Posted: December 12, 2013 by mattbrockhaus in Crossfit Wod
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Hang Cleans: 3-3-3-3-3

For Time:

15 x Front Squat (42.5/30)

400m Run

12 x Front Squat

400m Run

9 x Front Squat

4oom Run

6 x Front Squat

400m Run

3 x Front Squat

400m Run

Monday

Posted: December 8, 2013 by mattbrockhaus in Crossfit Wod
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Deadlift: 2-2-2-2-2

WOD: 15 minute AMRAP

8 x Box Jump (24/18″)

8 x DB Push Press (60% of bodyweight)

200m Run

 

Compare to 1/11/12

Saturday

Posted: September 20, 2013 by mattbrockhaus in Crossfit Wod
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Firstly, Happy Birthday to Dave Williams!  Way to kill the Birthday WOD today!

For Time:

Clean @ 60/42.5: 10, 9, 8 –> 2, 1 reps

Ring Dips: 1, 2, 3 –> 9, 10 reps

Double Unders x 20 on even cleans

Wednesday

Posted: September 17, 2013 by mattbrockhaus in Crossfit Wod
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We’ll start with some pulling work – Sumo Deadlifts for the upcoming Fight Gone Bad!

WOD: 5 Rounds for Time:

20 x 1 Arm Alternating DB Snatch

20 x KB Swings

15 x Burpees

 

Tuesday

Posted: September 16, 2013 by mattbrockhaus in Crossfit Wod
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I Go You Go Baseline x 2

500m Row

40 x Air Squats

30 x Sit Ups

20 x Push Ups

10 x Pull Ups

Partner 1 rows while partner 2 waits.  When P1 finishes, P2 rows 500m while P1 waits.  After both row, move onto the squats