Monthly Archives: April 2013

WOD 5-1-13

Strength BarBell Complex-  1 of the following barbell complex-keep adding weight if you can each round for 10 rounds (if you max out then stay at that weight for the rest of the rounds until you have done 10 of … Continue reading

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WOD 4-30-13

Dead Lifts L1- 3 Rep Max Dead Lift L2- 5@40%, 5@50%, 3@60%, 5 @75 %, 3@85%, 1 PLUS @95% L3- EMOM- 5 minutes 2 Deadlifts at 95% of 1 RM Bench Press L1- 3 Rep Max Bench Press L2- 5@40%, 5@50%, … Continue reading

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WOD 4-29-13

This week we are on our final LOADING WEEK for our current strength cycle.  Those of you following Wendler 5-3-1 should really be giving it your all on your lifts this week so that you get the benefit of this … Continue reading

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WOD 4-27-13

Workout For time: 30 Handstand push-ups (sub 60 hand release push-ups) 40 Pull-ups, chin over  bar 50 Kettlebell swings (55/35) 60 Sit-ups 70 Burpees After Party With remaining time please work on a goat, ie., the kip, toes 2 bar, … Continue reading

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WOD 4-26-13

Strength 5 x 5 of power clean start light and add weight each set 5 Burpees between each set WOD 6 rounds for time of: 7 power cleans, 165 lbs (105 lbs) 200 meter run After Party 3 x 10 Strict Toes … Continue reading

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WOD 4-25-13

Strength DEAD LIFTS L1- work up to a new 5 RM L2:  Wendler 5 plus- using 90% of your new assumed 1 RM (5 to 10 lbs more than last 4 weeks)- 5 @ 40%, 5 @ 50%, 3 @60%, 5 … Continue reading

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WOD 4-24-13

Strength L1: Bench Press- 5 rep Max L2: Wendler Bench Press- 5 @40%, 5@50%, 3@60%, 5 @65%, 5@75%, 5 plus at 85% L3: 3 REP MAX BEnch PRess WOD EMOM 10 minutes 2 Power Cleans (155/115) 1 Cluster (1 squat … Continue reading

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WOD 4-23-13

Strength L1- work up to a 3 Rep Max Back Squat L2- Wendler 3 PLUS- 5 @ 40%, 5 @ 50%, 3 @ 60%, 3 @70%, 3 @80%, 3 PLUS at 90% L3- Snatch Balance- 3-3-3.  THEN Overhead Squats- 3-3-3 … Continue reading

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WOD 4-22-13

Strength 5 x 5 of power snatch, start light and add weight each set 10 wall ball shots after each set WOD For time: 30 wall ball shots, 20 lbs (14 lbs) 15 snatches, 75 lbs (55 lbs) 30 wall … Continue reading

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WOD 4-20-13 for “BOSTON”

CrossFit Sine Pari members this is a free class and ALL are welcome to participate! This WOD is for the terrible tragedy that occurred in Boston on April 16, 2013 our hearts are with you all. WARM UP 3 Rounds … Continue reading

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