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:
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:
WOD 2/5/13
Front Squat 3×3 with 3 second pause on all reps Then….. Pausey Fran 15-12-9 Thruster (pause at the bottom of each thruster for 2 seconds) 115/85 Pullup (pause with chin over bar on each pullup for 2 seconds) Cash Out: 100 Double Unders
WOD 2/4/13
Weighted Pull-up 3, 3, 3, 3, 3 Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 Touch & Go’s 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar
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:
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
WOD 2/1/13
With A Partner, complete the following…. 10-9-8-7-6-5-4-3-2-1 Push Press, 95/65 Pull-ups SDHP, 95/65 Push-ups Hang Squat Cleans, 95/65 Situps *Each person completes a round of 10-9-8-….. The Natural
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:
WOD 1/30/13
Death By Squat Snatch: 65% of 1RM *If you cannot make it to the next minute, simply start back at 1 or get as many reps as you can in the minute time frame. Then… AMRAP 15 Minutes: 1 Right Arm Turkish Getup + 5 KB Push Press, 53/35 1 Left Arm Turkish Getup +
WOD 1/29/13
Annie 50-40-30-20-10 Double Under Sit Up Then….. AMRAP 12 Minutes 3 Hang Squat Cleans 155/115 6 Toes Through Rings 9 push-ups Happy birthday to Willie G and Kelley Y!!! Happy belated birthday to Laura A! Kelly N doing some hang cleans
WOD 1/28/13
Front Squat 5, 5, 5 3 rounds for time 20 KBS @ 32kg/24kg 10 HSPU 10 Front Squat @ 65% of 1RM Squat under review