Monthly Archives: November 2012

WOD 12-1-12

Strength If you missed a lift (Strict Press, Floor Press, Back Squat, or Deadlift) please do that lift. If you have them all then spend 20 minutes on Power Cleans and Jerks. WOD 5 Rounds for time 12 Deadlifts (155/110) … Continue reading

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WOD 11-30-12

PLEASE do not be intimidated by this workout! Yes both the snatch and muscle ups are high skilled movements BUT YOU CAN SCALE!!!! IF you don’t ever try these things you will never be able to do them. Strength Over … Continue reading

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WOD 11-29-12

Strength Deadlifts 5 @40%, 5 @ 50%,  3 @60%, 3 @ 70%, 3 @ 80%, 3 PLUS @ 90% of 90% of your 1 RM WOD 15 minute time CAP Run 800m THEN with remaining time AMRAP 5 Ring Rows 5 … Continue reading

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WOD 11-29-12

Strength Deadlifts- 5 @40%, 5 @ 50%,  3 @60%, 3 @ 70%, 3 @ 80%, 3 PLUS @ 90% of 90% of your 1 RM WOD 15 minute time CAP Run 1 mile THEN with remaining time AMRAP 9 Ring Rows … Continue reading

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WOD 11-28-12

CHRISTMAS GIFT IDEAS FROM CROSSFIT SINE PARI 1) CrossFit Sine Pari gift certificates! Available starting this Friday- anything from a Fundamentals Session to a year of unlimited CrossFit! Give the gift of fitness!  Gift Certificates are also available for apparel! 2) Massage … Continue reading

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WOD 11-27-12

Strength Back Squats 5 @ 40%, 5 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 80%, WOD 3 ROUNDS 4 minute AMRAP  (3 rounds with 2 minutes rest between rounds, start next round where you left off for … Continue reading

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WOD 11-27-12

Strength Back Squats 5 @ 40%, 5 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 80%, 3 + @ 90%  (This last set is a FULL OUT AMRAP SET! GO FOR IT and GO TO FAILURE!) WOD 3 … Continue reading

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WOD 11-26-12

Strength Strict Press and Bench Press- Remember to use 90% of your 1 RM for all calculations. 5 @ 40%, 5 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 80%, 3 + @ 90%  (This last set is … Continue reading

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WOD 11-24-12

“Skipping with Nancy” 5 Rounds for time 60 Double Unders 15 Overhead Squats (95/65)

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WOD 11-23-12

Strength Dead Lifts REMEMBER TO TAKE 90% of your 1 RM to do your calculations. So if your 1 RM DEAD LIFT is 100 lbs, Use 90 lbs to calculate all the percentages below. Warm Up sets:  5 @ 40 … Continue reading

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