Monthly Archives: May 2013

WOD 5-31-13

Strength Dead Lifts- EMOM for 7 minutes 3 Deadlifts at 70% of your 1 RM WOD 800 m Run,  2 Rope Climbs, 5 Dead lifts (225/155) 600 m Run, 4 Rope Climbs, 5 Dead lifts 400 m Run, 6 Rope … Continue reading

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WOD 5-30-13

WOD “The Flithy Fifty” 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 55/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20/14 pound ball … Continue reading

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WOD 5-30-13

Strength Strict Press- Warm Up sets- 3 x 5 – bar only, 2 x 5 @ 40%, 1 x 5 @ 50 %, 1 x 5 @ 60% Working SETS: AMRAP at 70% x 3 with 2 minutes rest between … Continue reading

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WOD 5-29-13

Strength Back Squats, Using 75% of your 1 RM, do 3 back squats EMOM for 6 minutes. WOD 10 times through the following bar bell complex.  With each round you must ADD weight. Start at any weight you like but … Continue reading

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WOD 5-28-13

Strength Bench Press Warm Up sets- 3 x 5 – bar only, 2 x 5 @ 40%, 1 x 5 @ 50 %, 1 x 5 @ 60% of 1 rm MAX Working SETS: 3 x 70%  AMRAP with 2 … Continue reading

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Memorial Day WOD

WOD for Warriors Monday, May 27, 2013 CrossFit Sine Pari will be hosting the WOD for Warriors at 10:00am.  Anyone is welcome to come and take part in this very special WOD.  Please go to the link below, make a … Continue reading

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WOD 5-25-13

Strength (Squat or Power),  5@ 65%, 5 @ 75 %.  THEN EMOM for 7 minutes- 4 Cleans at 85 % of 1 RM.  (do this with the group please!) WOD For Time: Run 200 m 14 Hang Squat Cleans (135/95) … Continue reading

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WOD 5-24-13

Strength Using 70% of your 1 RM Back Squat- DO 3 Back Squats EMOM for 7 minutes WOD 5 rounds of 40 Double Unders 30 Sit Ups 20 Back Squats (125/85) 10 Bar Hop Burpees After Party Stretch and ROLL … Continue reading

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WOD 5-23-13

Strength 1 rm Snatch WOD 10 min. AMRAP 5 shoulder-to-overhead, 115 lbs/75 lbs 10 deadlifts, 115 lbs/75 lbs 15 box jumps 24/20 After Party 3 x 20 medball twists

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WOD 5-22-13

Strength 1 Power Clean + 3 Front Squat + 2 Push Press x 5 sets – start at 70% of 1 rm and add weight each set. (Perform 1 Power Clean and then 3 Front Squats and then 2 Push … Continue reading

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