WOD 2/7/13

Push Press 3×3 Then: 3 Rounds: 10 Ground to Overhead 155/85 30 Wall Balls 50 pushups Strength Class Press 5×1 Push Press 5×3 Post loads and time to comments:    

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WOD 2/6/13

Deadlift 7×2 Then: 7 Rounds of 10 Deadlifts (185/135) 10 Kettlebell Swings (53/35) 10 Toes to Bar Post loads and Times to comments:

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WOD 2/3/13

10AM Olympic Lifting Class 11AM Endurance Class Run 400m @ 75% – rest 2 minutes. Run 400m @ 85% – rest 3 minutes. Run 400m @ 90% – rest 4 minutes. Run 400m – all out. Then 5 rotated rounds tabata-ed of: Weighted lunges 45/25 Deadlift 225/185 Push ups (STRICT!) Post results to comments:

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WOD 2/2/13

Power Snatch 1-1-1-1-1 Then: 2012 CrossFit Games Open WOD #2 MEN Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible WOMEN Proceed through the sequence below

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WOD 1/31/13

20 Min to find 1 rep max of: Clean and Jerk Then: 10-9-8-7-6…..1 reps of Med Ball Clean Box Jumps Ring Dips Strength Class Back Squat 5×5 Post Loads and time to comments:

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WOD 1/27/13

Starting on 0:00 5rds of: 5 OHS Duck Walks (85/65…  OHS + Forward 5 steps + Stand-up + Backwards 5 steps = 1rep) 5 Parallette HSPU’s (w/ Ab Mat) Starting on 20:00 7 Minutes Burpees (6in jump) Starting on 32:00 1RM Clean Done.

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WOD 1/24/13

Hang Power Clean 3×3 Then 5 Rounds of: 9 Hang Power Cleans (155/110) 15 Ring Pushups 21 Squats 7PM Strength Hang Power Clean 3×3 Power Clean 5×3 Post loads and times to comments:

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WOD 1/19/13

Over Head Squats 5×3 Then AMRAP in 12 Min of: 30 OverHead Squats 95/65 40 Burpees 50 situps Post Loads and Rounds to Comments:

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WOD 1/17/13

Deadlift 3-3-3 Then 5 Rounds 10 Deadlift 225/155 10 Pullups 10 Box Jumps Strength Bench Press 5×5 Post loads and time to comments:

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WOD 1/10/13

Thruster: 20 Min to Find 1 Rep Max Then: 2011 and 2012 Final CrossFit Games Open Workout Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster, 3 reps  100#/65# 3 Chest to bar Pull-ups Thruster, 6 reps  100#/65# 6 Chest to bar Pull-ups Thruster, 9 reps  100#/65# 9 Chest

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WOD 1/3/12

Power Clean 10 Min EMOM  of 3 Power Cleans,   Add weight after every 2nd round. Then: 3 Rounds 21 Wall Balls 15 Ring Dips 9 Power Cleans (135/95) Strength Class Press 5×3 Power Clean 5×1 Post loads and time to comments:

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12/29/12

Front Squats 5×3 Then: 15-12-9-6-3-1 Reps of: Sumo Deadlift highpull (95#/65#) Hand Release Pushups Thrusters (95#/65#) Post Loads and time to comments:  

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