Power WOD
Find your 1 rep max Power Snatch
Conditioning WOD
Row, 750 m
10 Pull-ups
20 Sit-ups (20/14# medicine ball)
30 Medicine Ball Cleans, 20/14 lbs
40 Hollow Rocks
50 Double Unders
Run, 400 m
05 March 2013
Monday, 4 March 2013 by
Get Up, Pull Up, Jump Up
Monday, 24 September 2012 by
Power WOD
3 x 5 Back Squats
1 Rep Max Weight Turkish Get-up
CrossFit WOD
5 Rounds of:
4 Turkish Get-ups (53/70#)
5 Pull-ups
10 Box Jumps (20/24″)
Traditional Triplet
Thursday, 20 September 2012 by
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Power WOD
Shoulder Press 5 x 3
Back Squat 5 x 2
CrossFit WOD
4 Rounds of
15 Double Unders
10 Knees-to-elbows
100m Sprint
Snatch Balance
Tuesday, 10 July 2012 by
Lance does 2 reps of 70# weighted pull-ups
Power WOD
Beginner: Power Clean 3 x 5
Intermediate/Advanced: Power Clean 8 x 2
CrossFit WOD
4 Rounds of:
7 Pull-ups
10 Kettlebell Swings (53/70#)
2 Snatch Balances (110% of 1 Rep Max Snatch)
CrossFit Home WOD
5 rounds For time:
7 Pull-ups
10 Sit-ups
10 Broomstick Overhead Squats
CrossFit Mobility WOD
Pull-ups, Wallballs, Box Jumps
Friday, 13 April 2012 by
CrossFit WOD
3 Rounds of:
7 Pull-ups
15 Wallball Shots 14/20#
20 Box Jumps 20/24″
Rest 2 minutes between rounds.
Record round times. Keep all 3 times within a 15 second range or reward yourself with 50 burpees.
CrossFit Mobility WOD
21-15-9 Pull-ups, Dips and Box Jumps
Wednesday, 4 April 2012 by
CrossFit WOD
21-15-9 Reps of:
Pull-ups
Dips
Box Jumps
Wendler 5/3/1
Deadlift and/or Shoulder Press
Mobility
No chicken neck!
Monday, 02 April 2012
Sunday, 1 April 2012 by
CrossFit WOD
2 Rounds of:
400 m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
Rest 2 minutes between rounds. Record total time
Wendler 5/3/1
5-5-5
Shoulder Press and Back Squats
Weights will be determined by your starting point.
Talk with your coach if you need to print out the spreadsheet.
Thursday, 29 March 2012
Thursday, 29 March 2012 by
CrossFit WOD
Beginners: 3 Rounds
Intermediate: 4 Rounds
Advanced: 5 Rounds
10 Chest-to-bar pull-ups
10 Ground-to-overhead (30/45# dumbbells)
100m Farmer’s Carry (25/45# plate)
Strength WOD
Wendler Week 4 Shoulder Press
Friday, 09 March 2012
Thursday, 8 March 2012 by
Strength WOD
Wendler Week 1
Make up any of the four lifts you’ve missed: squat, press, deadlift, pull-ups
Pull-up (weighted)
5 @40% of 1 rep max
5 @50%
3 @60%
5 @65%
5 @75%
5+ @85% (stop short of failure)
Andy gets it done on 12.3
CrossFit WOD
3 rounds for time of:
5 Pull-ups (strict)
15 Box Jumps (Top to Top)
20 Kettlebell Snatches
Mobility WOD
Slay the Chupacabra!
28 February 2012
Tuesday, 28 February 2012 by
Strength WOD
Today will depend on what you did yesterday.
This week you need to establish 1 rep maximum lifts in the back squat, shoulder press, and deadlift. Record and remember your results!
Allow at least one rest day between the squats and deadlift.
It’s okay to pair the shoulder press with one of the leg lifts if time constraints demand.
CrossFit WOD
500 M Row
40 Jumping Pull-ups
30 Wallball Shots
20 Box Jumps
10 Turkish Get-ups (35/53#)
