21 May 2013

CrossFit WOD

Power WOD

Hang Squat Snatch 5-3-3-1-1-1

 

Conditioning WOD

400m Med Ball Run, 20/14 lbs
30 Medicine Ball Push Ups
30 Feet Elevated Ring Rows, 24/20 in
30 Tactical Kettlebell Lunges, 53/35 lbs

20 May 2013 Annie

CrossFit Benchmark WOD

Power WOD

Back Squat 3-3-3-3-3

CrossFit Girls Benchmark

Annie

50-40-30-20-10

Double-unders
Sit-ups

17 May 2013: Isabel

CrossFit WOD

Power WOD

Snatch Practice

CrossFit Benchmark WOD

Isabel

30 Snatches for time 135/95#

Compare score to 18 January 2013

 

16 May 2013

CrossFit WOD

Power WOD

Weighted Ring Dips 5-5-5-5-5
If you can’t do ring dips yet, do the eccentric phase–jump up into a locked out position and lower yourself as slowly as possible

Conditioning WOD

Complete as many rounds as possible in 9 mins of:

5 Snatch Grip Squat Press, 45/35 lbs
5 Kettlebell Sumo Deadlift High-pulls, 70/53#
10 Weighted Overhead Step-ups, 45/25# plate, 16/12 in Box

15 May 2013

CrossFit Workout

Power WOD

Shoulder Press 5-5-5

Conditioning WOD

Tabata Sprint
Tabata Toes-to-bar
Tabata Dumbbell Overhead Squat, 53/35 lbs
Tabata Sprint

Rest 1 minute between rounds.

Record distance sprinted and reps for each round.

14 May 2013

CrossFit WOD

Power WOD

Clean & Jerk 3-3-2-2-1-1-1

Conditioning WOD

3 rounds for time of:
10 Burpees
10 Box Jumps, 24/20 in
10 Kettlebell Swings, 70/53 lbs

 

13 May 2013

CrossFit WOD

Power WOD

5 x 5 Back Squats

Conditioning WOD

400m Run
40 Push-ups
30 Sit-ups
20 Pull-ups
100 Double Unders

 

03 May 2013

CrossFit WOD

Power WOD


Snatch Grip Squat Press 3-3-3-3-3

Conditioning WOD

20 min AMRAP

6 Clapping Push-ups
12 Medicine Ball Cleans 20/14#
18 Hollow Rocks
24 Double Unders

02 May 2013

CrossFit WOD

Power WOD

Zercher Squat

3-3-3-3-3

Conditioning WOD

3 rounds for time of:

10 Handstand Push-ups
10 Atlas Burpees, 45/25 lbs
Overhead Walking Lunge, 45/25 lbs, 10 m
Run, 100 m

 

01 May 2013

CrossFit WOD

Power WOD

Deadlift 5-5-5

Conditioning WOD

Bear Complex

5 Rounds for Time