WODs

Feb 11th, 2014

Category: WODs
Read More

Tuesday: AMRAP

Skills Toes-to-Bar progression and practice This is not a timed workout. Ball Ups 20×1 Rest as needed between sets. WOD Power Complete as many rounds as possible in 10 mins of: 5 Ground To Overheads, 70/50 kg 5 Toes-to-bars WOD S+C Complete as many rounds as possible in 10 mins of: 5 Squat Clean Thrusters, […]

Feb 10th, 2014

Category: WODs
Read More

Monday: DT

Skill 15 minutes push jerk practice or test WOD Power ‘DT’ 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs 70/50kg WOD S+C 5 rounds for time of: 12 Deadlifts, 40/30 kg 9 Hang Power Cleans, 40/30 kg 6 Push Jerks, 40/30 kg

Feb 8th, 2014

Category: WODs
Read More

Saturday: Karen

Skill Push Jerk 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets. Karen For time: 150 Wall Balls, 20/14 lbs

Feb 6th, 2014

Category: WODs
Read More

Thursday: CrossFit Games Open 13.1

Power Snatches 15 mins, Power Snatch Practice This is not a timed workout. Work your way up to a weight for the workout   CrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 […]

Jan 24th, 2014

Category: WODs
Read More

Friday: CrossFit Games Open 13.4

As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs  3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean & Jerks, 135/95 lbs 9 Toes To Bars 12 Clean & Jerks, 135/95 lbs 12 Toes To Bars 15 Clean & Jerks, 135/95 lbs […]