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REST  // Posts tagged as "REST"

21 Jan WODs | Comments

Thursday, January 21

2015-10-06 06.34.18-1Bench oSWOD:

  • Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds, 1 min per station, of:
  • Kettlebell Swing, 53/35 lbs
  • Rest 1 min
  • Row (calories)
  • Rest 1 min

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16 Apr WODs | Comments

Thursday, April 16

2015-04-16 09.27.28-1SWOD: Every 1 min for 7 mins do:

  • 2 Power Snatches, pick load
  • 4 Box Jumps, 24/20 in
WOD:3 rounds for time of:
  • 20 Pull-ups
  • 30 Push-up (hand release)s
  • 40 AbMat Sit-ups
  • 50 Air Squats
  • Rest 2 mins

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20 Jan WODs | Comments

Monday, January 19

"Fight Gone Bad" 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
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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24 Nov WODs | Comments

"Fight Gone Bad" 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
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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27 Oct WODs | Comments

Monday, October 27

Strength:

  • Record your best Clean 1 Rep Max lift.
"The Chief" For 5 cycles: AMRAP in 3 mins of:
  • 3 Power Cleans, 135/95 lbs
  • 6 Push-ups
  • 9 Air Squats
Rest 1 min between each cycle. For each cycle restart the AMRAP.

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24 Jul WODs | Comments

Thursday, July 24

3 rounds for time of:

  • 5 Power Cleans, 135/95 lbs
  • 10 Toes-to-bars
  • Sprint, 200 m
  • 5 Power Cleans, 135/95 lbs
  • 10 Toes-to-bars
  • Sprint, 200 m
  • Rest 1 min

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17 Mar WODs | Comments

Monday, March 17

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
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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06 Dec WODs | Comments

Friday, December 6

"FGB Style" - Row (calories)s, Push Press and Burpees 5 rounds, 1 min per station, of:

  • Row (calories)
  • Push Press, 95/65 lbs
  • Burpee
  • Rest 1 min
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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30 Jul WODs | Comments

Tuesday, July 30

CrossFit Hope 3 rounds, 1 min per station, of:

  • Burpee
  • Power Snatch, 75/55 lbs
  • Box Jump, 24/20 in
  • Thruster, 75/55 lbs
  • Chest-to-bar Pull-up
  • Rest 1 min
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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16 Jul WODs | Comments

Tuesday, July 16

8 Rounds for max reps:

  • 20 seconds Hang Clean (95/65)
  • 10 seconds Rest
  • 20 seconds Push Press (95/65)
  • 10 seconds Rest

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