Category Archives: CrossFit WOD

WOD 8-23-14

A 2 part doozie today….HAVE FUN!! WOD: A) 12 minute AMRAP- partner 1- 100 m Farmer Carry (KB’s 55/35) partner 2- MAX REPS Wall Balls (20/14) while other partner is doing farmer carry Keep rotating for 15 minutes   REST … Continue reading

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WOD 8-22-14

Warm-up/Skills 7 sets of 9 UNBROKEN C2B Pull Ups (rest about 1 minute between sets) Beginners- use a band and get your CHEST UP THERE!! Intermediate to advanced- try to remain on the bar even if you have a bit … Continue reading

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WOD 8-21-14

Warm-up/Skills 3 rounds for quality 4 Turkish Get Ups per side 8 Split Squats per leg (bar on back, front foot on box) 12 Hollow Rocks Strength Bench Press – using 90% of your 1 RM for all calculations 5 … Continue reading

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WOD 8-20-14

Warmup/Skills Hand Stand skill time…..15 minutes to work on the following: Beginner: Hand Stand Holds and Wall Walks  (Maintain HOLLOW BODY) Intermediate to advanced: Hand Stand Push Ups (Strict, Kipping, Deficit) Intermediate to advanced: Hand Stand Walking Strength Wendler Strict … Continue reading

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WOD 8-19-14

Warmup/Skills Do these for quality in 10 minutes 3 Skin the Cats   3 L sits on Rings   3Ring Rows 1 second up 5 seconds down   3 Dragon Tails   Repeat if you have time Strength Back Squats … Continue reading

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WOD 8-18-14

“Suprise Monday”

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WOD 8-16-14

PARTNER WOD For time in any order with a partner! 50 Toes to Bar- one partner hangs from bar other partner does toes to bar- rep only counts when one person is hanging 50 Push Press (135/95)-one partner holds the … Continue reading

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WOD 8-15-14

WARM UP AND SKILLS EMOM 12 minutes EVEN MINUTES (0, 2, 4, 6, 8, 10):  7 Pull ups- Chest to Bar if possible, Strict or one less band than normal- no kipping ODD MINUTES (1, 3, 5, 7, 9, 11): … Continue reading

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WOD 8-14-14

WARM UP AND SKILLS 3 rounds for QUALITY and PRACTICE 5 Sots Press (work up to as heavy as you can- this may only be a pvc pipe!) 5 Dragon Tails  -  www.youtube.com/watch?v=s4sXiMFnpmY 5 Floor Wipers/Side STRENGTH Bench Press Wendler … Continue reading

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WOD 8-13-14

WARM UP and SKILLS 3 rounds for quality/learning and generally becoming more awesome (15 minute time cap to get through as much of this as possible) 3 Rope Climbs (if you have your rope climbs try leg-less) AMRAP Ring Dips … Continue reading

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