Monthly Archives: August 2012

WOD 9-1-12

WOD 10 Rounds for time: 10 Knees to Chest 10 Box Jumps 10 Kettlebell Swings 10 Jump Rope  

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WOD 9-1-12

WOD 10 Rounds for time: 10 Toes 2 Bar 10 Box Jumps (24/20) 10 Kettlebell Taters (55/35) 10 Double Unders

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WOD 8-31-12

Skill/Strength 3 Rep MAX Over Head Squat (from the rack)- 12 minute time cap REST 5 minutes then: WOD 600 m Run 50 Mountain Climbers (per side) 40 Sit Ups 30 Second PLANK HOLD 20 Ring Dips 10 Overhead Squats (at … Continue reading

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WOD 8-30-12

Skill/Strength Front Squat 3 – 3 – 2 – 2 – 1 – 1 – 1 WOD 30 Wallballs 200m run with wallball 30 Kettlebell Swing 200m run with kettlebell 30 Burpees 200m run 200 Jump Ropes

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WOD 8-30-12

Skill/Strength Pause Front Squats – pausing at the bottom of the front squat for a 3 second hold. 8 sets of 2 increase weight each set.  Start at 60% of 1 rm WOD 3 Rounds for time 1 round is … Continue reading

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Partner WOD 8-29-12

Partner WOD Complete the following: 120 Wallballs Partner 1 starts Wallballs – Partner 2 runs 400m with Kettlebell when all reps of Wallballs are completed 120 Kettlebell Swings Partner 2 starts Kettlebell Swings and partner 1 runs 400m with Wallball … Continue reading

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WOD 8-28-14

Skill/Strength Find your 3 rep max on Strict Press WOD 5 Rounds for time of 5 Weighted Push Ups (plate on back 15/10) 7 Weighed Sit Ups (with plate) 9 Air Squats (with plate) 11 Walking Lunges plate over head (per leg) … Continue reading

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WOD 8-28-12

“No Rep” by Andrew Parkes, from CrossFit Altitude As I watched the Crossfit Games last month, I was in awe of the way competitors worked their way through a tremendous amount of workouts involving multiple skills and heavy loads. Truly, … Continue reading

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WOD 8-27-12

Skill/Strength Find 1 rm in Snatch WOD 15 minute AMRAP 5 Snatches 115/75 25 Double Unders 5 Toes to Bar      

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WOD 8-25-12

WOD “Tabata This” Tabata Jump Rope Tabata Air Squats Tabata Jumping Pull-ups Tabata Push-ups Tababa Sit-ups There is a 1 minute rest between rounds Scoring will be accumulating reps for a total score. You do 8 sets of 20 seconds … Continue reading

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