Monthly Archives: November 2013

WOD 11-30-13

WOD 800m Run 15 Muscle ups (sub bar muscle ups, band muscle ups) 50 Double Unders 20 Thrusters (95/65) 50 Double Unders 25 Handstand Push-ups 50 Double Unders 30 Kettlebell Swings (55/35) 50 Double Unders 35 Box Jumps 50 Double … Continue reading

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WOD 11-29-13

WOD 2 Rounds 30 Toes 2 Bar 25 Pull-ups 60 Air Squats 15 Wallballs (20/14) 10 Push-ups 50 Sit-ups After completing 2 rounds of the above THEN: 50 Burpees DONE

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HAPPY THANKSGIVING

HAPPY THANKSGIVING FROM CROSSFIT SINE PARI May you all have a happy, healthy, warm, safe and loving holiday!!  Enjoy your food and family and eat, eat, eat for we shall see you all on Friday at 7 or 9:15am!!

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WOD 11-27-13

Strength Front Squat 7 x 2 (80% of 1 rm hold bottom for 2 seconds) WOD 15 – 12 – 9 Thruster Pull-ups  

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WOD 11-27-13

Strength Front Squat 7 x 2 (80% of 1 rm hold bottom for 2 seconds) WOD 15 – 12 – 9 Thruster Weighted Pull-ups (55/35 Kettlebell with belt)      

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WOD 11-26-13

WOD 15-12-9-6-3 Deadlift Push-ups Strength Back Squat 6 X 3  

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WOD 11-26-13

WOD 15-12-9-6-3 Deadlift (225/155) Handstand Push-ups Strength Back Squat 6 X 3

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WOD 11-25-13

Strength 15 Minutes work to a heavy set of 3 rep touch and go to either a Power Snatch or Squat Snatch WOD 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 30 Double Unders between each round After Party … Continue reading

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WOD 11-23-13

WOD 200m Run 20 Power Snatch (135/95) 200m Run 20 Clean & Jerk (135/95) 200m Run 20 Muscle Ups (sub bar muscle ups or band muscle ups or 200m Run

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WOD 11-22-13

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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