crossfit // Posts tagged as "crossfit"
Monday, January 30
WOD
- Front Squat 5-5-5
- 40 Double Unders
- 10 Toes-to-bars
- 10 Front Squats, 115/85 lbs
Thursday, May 5
WOD: For Time
- Run, 400 m
- 40 Push-up (hand release)s
- Run, 400 m
- 40 Kettlebell Swings, 53 lbs
- Run, 400 m
- 40 AbMat Sit-ups
- Run, 400 m
- 40 Supermen
- Run, 400 m
- 40 Double Unders
- Run, 400 m
- 40 Box Jumps
Wednesday, May 4
SWOD:
- Clean : 1 Rep Max
- 10 Hang Cleans, 95/65 lbs
- 10 Pull-ups
- Sprint, 200 m
Tuesday, May 3
WOD: 2 rounds for time of:
- Row, 1000 m
- Rest 5 mins
- Double Tabata
Monday, May 2
SWOD:
- Bench Press : 1 Rep Max
- 10 Push Press, 115/75 lbs
- 30 Double Unders
Monday, April 18
WOD: As many reps as possible in 5 mins of:
- 10 Kettlebell Swings, 53/35 lbs
- 10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
- 10 Box Jumps, 24/20 in
- 10 Push-ups
- 10 Weighted Step-ups, 53/35 lbs, 24/20 in
- 10 AbMat Sit-ups
- Plank Hold, 5 mins
Tuesday, April 12
SWOD: A. 3 rounds for time of:
- 15 Shoulder Press, pick load
- 15 High Pull Barbell Rows, pick load
- 15 Bent Over Barbell Rows, pick load
- 15 Plate Rows, pick load
- Single Arm Kettlebell Bench Press 10-10-10-10
- Rope Climbs 2x1
- 30 Double Unders
- 15 Push Jerks, 115/85 lbs
Friday, April 1
SWOD: Shoulder Curcuit
- Shoulder Press
- High Pull
- Bent Over Row
- Plate Raises
- Run, 200 m
- 20 Push Press, 115/85 lbs
- 40 AbMat Sit-ups
- Run, 200 m
- 15 Push Press, 115/85 lbs
- 30 AbMat Sit-ups
- Run, 200 m
- 10 Push Press, 115/85 lbs
- 20 AbMat Sit-ups
- Run, 200 m
- 5 Push Press, 115/85 lbs
- 10 AbMat Sit-ups
Wednesday, March 30
WOD: 3 rounds, 1 min per station, of:
- Wall Ball, 20/14 lbs, 10 ft
- Sumo Deadlift High Pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
- Row (calories)
- Rest 1 min
Tuesday, March 29
WOD:
- A. Power Clean 3-3-3-3-3
- B. Back Squat (3 sec pause at bottom) 3-3-3-3-3
- C. Plank Hold 3x 60 secs
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