Monthly Archives: October 2012

WOD 11-01-12

Skill/Strength 1 rep Push-Press WOD 12 – 10 – 8 – 6 – 4 – 2 Push-ups Push-Press  

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WOD 10-30-12

I hope all of the CrossFit Sine Pari family is safe and warm tonight!  Tomorrow CrossFit Sine Pari will open at 4:15 pm for CrossFit Kids and then we will add a 5 pm class just for tomorrow night.  We … Continue reading

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WOD 10-29-12

CrossFit Sine Pari will be CLOSED tomorrow due to “Sandy”. Please perform the following WOD at home and post your rounds to FB page CrossFit Sine Pari! “Sandy” 20 minute AMRAP 5 Burpees 10 Push-ups 15 Air Squats Check back … Continue reading

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WOD 10-27-12

WOD 1 mile run 5 Snatches (135/95) 5 Ball Slams Rest 1 minute 800 m Run 7  Snatches 7 Ball Slams Rest 1 minute 400 m Run 9 Snatches 9 Ball Slams Rest 1 minute 200 m Row 11 Snatches 11 Ball Slams … Continue reading

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WOD 10-26-12

Skill/Strength Deadlifts – after a thorough warm up, work up to about 85% of your 1 RM.  DO AMRAP at this weight- JUST ONCE so go for as many reps as you can!!!  It should be heavy enough that doing … Continue reading

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WOD 10-25-12

Skill/Strength EMOM for 8 minutes 3 Front Squats  80% of 1 RM WOD 4 rounds 3 minute AMRAP – 30 seconds rest between rounds 12 Wall Balls 12 Over Head Walking Lunges 24 Double Unders  

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WOD 10-25-12

Skill/Strength EMOM for 8 minutes 3 Front Squats AS HEAVY AS POSSIBLE! (about 80-85 % of 1 RM as a guide but don’t be afraid to try heavier!) WOD 4 rounds 3 minute AMRAP – 30 seconds rest between rounds 12 Wall Balls … Continue reading

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WOD 10-24-12

WOD “Eva” 5 Rounds for time: Run 800m 30 Kettlebell Swings 70/45 30 Pull-ups  

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WOD 10-23-12

Skill/Strength 3 Rep MAX Push Press- warm up and then go for a 3 rep max push press- bar may be taken from the rack.  15 minute time cap WOD 7 minute AMRAP 7 Push Press 7 Burpees 7 Ball … Continue reading

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WOD 10-23-12

Skill/Strength 3 Rep MAX Push Press- warm up and then go for a 3 rep max push press- bar may be taken from the rack.  15 minute time cap WOD 12 minute time cap- AMRAP 3 Dead lifts (155/115) 2 … Continue reading

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