Monthly Archives: April 2014

WOD 5-1-14

Strength 1 rm OverHead Squat WOD 9 Minute AMRAP 3 Thrusters 30 Double Unders

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WOD 5-1-14

Warm-up/Skills Wall Walks- x 5 with a 5 second hold at the top, nose to wall if possible Chest to Bar STRICT pull ups (underhand, overhand or banded) – AMRAP x 5 attempts Balance Drills- practice standing on one leg … Continue reading

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WOD 4-30-14

WARM UP/SKILLS: 3 rounds for QUALITY (15 minute Cap) 6 Pistols Per Leg ¬†( if you have your pistols try them weighted with a KB!) 6 Turkish Get Ups (Total) Go as Heavy as you can and work on the … Continue reading

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WOD 4-29-14

Strength 1 rep max OverHead Squat WOD 12 minutes to complete: 6 Rounds 20 Wall Ball 20 Toes to Bar

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WOD 4-29-14

SKILLS and WARM UP 10 minute time cap to complete 2 rounds of (this should be done for QUALITY) 5 strict pull ups (use a band if you need to, if you are proficient at pull ups, add weight with … Continue reading

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WOD 4-28-14

WARM UP and SKILLS 3 rounds 15 minute time cap to get through as much of this as possible 3 Rope Climbs (scaling options-laying on floor, if you have your rope climbs try leg-less!) AMRAP Ring Dips (scaling- hold bottom … Continue reading

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WOD 4-25-14

Enlarge image First Lieutenant¬†Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy … Continue reading

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WOD 4-24-14

SKILLS AND WARM UP 10 Turkish Get Ups/Arm- as heavy as you can 10 Lengths of Gym Farmer Carry as heavy as you can 4 Lengths of Gym Walking Lunges- KB Pressed out over head on one side- switch sides … Continue reading

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WOD 4-23-14

STRENGTH ONE REP MAX CLEAN & JERK. If you have your new 1 rm THEN please get a 5 rep max WOD 3 Rounds for TOTAL REPS 1 minute row for MAX CALORIES 1 minute rest 1 minute MAX BURPEES … Continue reading

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WOD 4-23-14

Warm Up and Skills: 10 minute CAP 1) 4 lengths of Box of Dipping Birds- weighted or unweighted, squeeze those glutes! 2) 3 x 10 Good Mornings- Bar, then add a bit of weight 3) 3 x 10 STRICT PULL … Continue reading

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