Category Archives: CrossFit WOD

4-20-14

Happy Easter from CrossFit Sine Pari

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WOD 4-19-14

Skills and Warm Up 12 minutes Rope Climbs- foot clamp technique, legless if possible Handstand Walks and progressions 3 x 5 Ring Dips Strength 1 rep max Push Press WOD 5 Rounds for time 2 Rope Climbs 3 Cone to … Continue reading

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WOD 4-18-14

Skills and Warm Up  Bent over ROWS- 3 x 5 (weight should be moderate, do not break form) 10 Turkish Get Ups per arm 3 x 7 STRICT Pull Ups (or one less band than normal, or weighted if possible) … Continue reading

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WOD 4-17-14

Skills and Warm Up Pistols and Pistol progressions (Google the videos Pistol Progression with Carl Paoli) Jerks from behind the head (please do not knock yourself out…thanks) Downward dog holds x 30 seconds x 5 (try and get your head … Continue reading

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WOD 4-16-14

Strength 1 rep max Bench Press WOD 20 minute time cap 20  Cone to cone sprints  one length of Box and back (hand must touch the line at each end)(down to cone and back is one) Yes you do this … Continue reading

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WOD 4-15-14

Strength 1 rep max Snatch WOD  21 – 18 – 15 – 12 – 9 – 6 – 3 Power Clean 135/95 Kettle Bell Swings 55/35 Sit-ups

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WOD 4-14-14

CrossFit Total The CrossFit Total consists of 3 lifts: the back squat, press, and deadlift. You will get 3 attempts at each to lift the maximum weight possible, and your heaviest successful lift from each of the 3 will be added together … Continue reading

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WOD 4-12-14

WOD   For time (time cap of 25 minutes) 7 rounds of 7 Pull ups 14  Air Squats 7 Toes to Bar 14 Push Ups 7 Box Jump Overs  (24/20) Jump on box and then jump off the other side 14 … Continue reading

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WOD 4-11-14

Warm Up and Skills 15 minutes 3 x 5 Sots press- bar only then progress up in weight if you can L- Hangs from pull up bar- keep legs extended as long as possible- accumulate a total of 5 minutes … Continue reading

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WOD 4-10-14

Warm Up and Skills 15 minute cap to complete 3 rounds for quality of Turkish Get Ups- 5 per side as heavy as possible 8 Ring Dips 10 Strict or weighted toes to bar STRENGTH Bench Press Using 90% of … Continue reading

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