Monthly Archives: October 2013

WOD 11-1-13

Strength Hang Snatch – 5 x 3 Power Clean & Power Jerk – 5 x 1+1 Overhead Squat – 5 x 1 WOD 5 Rounds 400m Run 25 Shoulder to Overhead (135/95)  

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WOD 10-31-13

HAPPY HALLOWEEN CROSSFIT SINE PARI MEMBERS!!! Feel free to wear costumes everyone!! Strength Deadlift 3 – 3 – 3 – 3 – 3 – 3 – 3 WOD 5 Rounds 10 Hang Cleans (205/115) 50 Double Unders

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WOD 10-30-13

Strength Snatch – 5 x 1 Snatch Pull – 3 x 3 Front Squat – 5 x 2 WOD “Fran” 21 – 15 – 9 Thrusters Pull-ups  

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WOD 10-30-13

Strength Snatch – 5 x 1 Snatch Pull – 3 x 3 Front Squat – 5 x 2 WOD “Fran” 21 – 15 – 9 Thrusters (95/65) Pull-ups

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WOD 10-29-13

Strength Clean & Jerk – 5 x 1 Clean Pull – 3 x 3 Back Squat – 5 x 3 WOD 15 minute AMRAP 20 Wallballs 5 Power Cleans  

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WOD 10-29-13

Strength Clean & Jerk – 5 x 1 Clean Pull – 3 x 3 Back Squat – 5 x 3 WOD 15 minute AMRAP 20 Wallballs (20/14) 5 Power Cleans (225/135)

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WOD 10-28-13

Strength Use same or similar weights as week 1.  Same weight for both exercises. Power Snatch – 5 x 3 Hang Clean – 5 x 2 WOD 25 Sit-ups 15 Parallette Handstand Push-ups 25 Toes to Bar 15 Shoulder to … Continue reading

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WOD 10-26-13

WOD “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift (1 1/2 body weight) Bench Press (body weight) Power Clean (3/4 body  weight)  

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WOD 10-25-13

Strength Snatch – 6 x 1 Clean & Jerk – 6 x 1 Front Squat – 3 x 1 WOD 20 minute AMRAP 15 Wall Balls (20/14) 10 Pull-ups 5 Burpee

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WOD 10-24-13

Strength Power Snatch – 5 x 3 Power Clean & Power Jerk – 5 x 3(1+1) Overhead Squat – 5 x 3 WOD 4 Rounds 5 Power Cleans 100 Double Unders or 200 Singles  

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