WOD 8.22.13

20130621-144450.jpg

 

 

 

 

A. 6 Rounds
4  x 3-Hurdle Lateral Shuffle (3 left/3 right)
10 Ice Skaters/side (touch the ground w/ opposite hand)

B. 3 Rounds
21 Kettlebell Swings
12 Banded Pull-Ups
400M Run

C. 4 Sets
10 Dead Bugs
30 Sec Side Plank
15 Alternating side V-Ups

 

Kettlebell 55

Wikipedia

WOD 8.12.13

Level 1

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Knees-to-Elbows

B. – 2 rounds

  • Run 300m
  • 50 Box jumps
  • 25 Push-ups
  • 50 Squats
  • 25 Pull-ups (jumping or banded)
  • 20m OH Walking Lunges
  • 80m Run (down the ramp, to the Mini and back)
  • 20m OH Walking Lunges

Level 2

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Toes-to-bar

B. – 2 rounds

  • Run 400m; weighted- (medball)
  • 50 Box jumps
  • 25 Push-ups (hard, ie: plyo. or alt. medball)
  • 50 weighted Squats (30/20)
  • 25 Pull-ups (strict)
  • 20m OH Walking Lunges (plate overhead: 45/25)
  • 80m weighted Run (With medball = down the ramp, to the Mini and back)
  • 20m OH Walking Lunges (plate overhead: 45/25)

crossfit-logo

 

 

 

IMG_2233 (1)

 

WOD 8.7.13

Level 1

A. 5 Rounds of Med-Ball Partner Routine:

  • 5 Shoulder Pass
  • 5 Chest Pass
  • 5 Overhead Throw

B. 4 Rounds:

  • 1 min. Box Jumps
  • 1 min. Mountain Climbers
  • 1 min. Ring Rows
  • 1 min. situps
  • 1 min. Rest

C. 2x
1 min. HS Hold
Pec Stretch 30sec/side

 

2012 Lift for Life 2

overhead throw (Photo credit: pennstatenews)

WOD 8.1.13

Happy August!!!

Level 1

A. 3x
10 Med-Ball Chest Passes
10 DB Cuban Presses
15 second HS Hold

B. 10 Rounds
5 Deadlifts (115/73)
12 Lateral Jumps (over bar)

C. 2x
15 s. Handstand Hold
30 s. Hip Flexor Stretch
________________________________

Level 2

A. 3x
7 Plyo Push-Ups
10 DB Cuban Presses
7 Med-Ball Chest Passes
10 Handstand Shrugs

*Plyo Push-Ups are done with a 45# plate. One hand starts on the plate, and then using an explosive push-up, the athlete drives up and over the plate, landing with the other hand on the plate

B. 10 Rounds
5 Deadlifts (155/105)
10 Lateral Jumps Box Jumps (over 20″ box)

C. 2x
5 Freestanding HS Attempts
30 s. Hip Flexor Stretch

Medicine-Ball