WOD Blog


28
Feb

28FEB13

Rest Day/Open Gym

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27
Feb

27FEB13

WOD A) 5 min hollow hold and 5 min super man (alternate every 30 sec) B) hang power clean 7x1 @ 90% C) 4 rounds: 600m…

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26
Feb

26FEB13

A) EMOM 7 10 kb swings AHAP B) push jerk 5x5 @75% C) AMRAP 12 20 walking oh lunge (45/25) 10 burpees 5 push jerk (185/145)

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25
Feb

25FEB13

WOD A) Max Effort Push Ups 2min B) TGU Work up to AHAP 15min C)5 Rounds: 20 Push ups 15 Ring Dips 10 Strict Pull ups…

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23
Feb

23FEB13

WOD A) 5x1 Bench Press B) max effort HSPU in 2 minutes C) 3 rounds for time: 50 double-unders, 25 pull ups, 12 power snatches (75/45)

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22
Feb

22FEB13

WOD A) CrossFit Total: 1RM Stirct Press 1RM Dead Lift 1RM Back Squat Post total load B) 1500m row "cool down"

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21
Feb

21FEB13

Rest Day/Open Gym

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20
Feb

20FEB13

WOD A) NUTTS 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200…

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