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
21 May 2013
Tuesday, 21 May 2013 by Leave a Comment
20 May 2013 Annie
Monday, 20 May 2013 by Leave a Comment
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
Friday, 17 May 2013 by Leave a Comment
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
Thursday, 16 May 2013 by Leave a Comment
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
Wednesday, 15 May 2013 by Leave a Comment
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
Tuesday, 14 May 2013 by Leave a Comment
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
Monday, 13 May 2013 by Leave a Comment
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
Friday, 3 May 2013 by Leave a Comment
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
Thursday, 2 May 2013 by Leave a Comment
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
Wednesday, 1 May 2013 by Leave a Comment
CrossFit WOD
Power WOD
Deadlift 5-5-5
Conditioning WOD
Bear Complex
5 Rounds for Time
