2012 11 08
Tag Archives: CrossFit WOD
Workout of the Day A. Four sets of: Push Press x 4-5 reps Rest 2 minutes Clean Pulls x 3 reps (perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle) Rest 2 minutes B. Five sets for…
Workout of the Day In teams of two, with only one partner working at any time, complete: 300 Walking Lunge Steps 1200 Meter Relay Run with Med Ball 100 Burpees
2012 11 07
Workout of the Day A. Four sets of: Deadlift x 4-6 reps Rest 2 minutes Handstand Push-Ups x Max Reps Rest 2 minutes B. Complete as many rounds and reps as possible in 5 minutes of: 10 Push Press (115/75 lbs) 15 Kettlebell Swings (24/16 kg) Rest 2…
2012 11 06
Workout of the Day A. In 15 minutes, build to today’s 1-RM Clean and Jerk B. “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps…
2012 11 05
2012 11 04
Workout of the Day Four sets for max reps against a 5-minute running clock, complete: Row 500 Meters Double-Unders x Max Reps Rest 4 minutes between sets
2012 11 03
Post-Fran Back Squat Recovery Day…
Workout of the Day A. Four sets of: Back Squat x 4-6 reps Rest 3 minutes B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 10 Burpees 200 Meter Run
2012 11 02
Workout of the Day A. Four sets of: Shoulder Press x 5 reps Rest 90 seconds Toes to Bar x 10 reps (try to establish good rhythm) Rest 90 seconds And now, for the Main Event...it's that time... B. “Fran” Rounds of 21, 15, and…
2012 11 01
Workout of the Day Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of 135/95 lb. Power Clean 60 seconds of 24″/20″ Box Jumps 60 seconds of 95/65 lb. Push Press 60 seconds of Pull-Ups 60 seconds of Rest
2012 10 31
Workout of the Afternoon Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Pull-Ups x 10 reps 95/65 lb. Thrusters x 10 reps Ski 300 Meters (Partner A completes 250 meters, 10 pull-ups, 10 thrusters, and a 300 meter ski in 3 while…
2012 10 30