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)

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WOD 8.9.13

Level 1

A. Every 120 seconds for 12:00 (6 Sets)
5 Back Squats (heavier than last Friday)

B. “Scaled Amanda”
12-9-6
Hang Power Snatch (95/65 – meant to be challenging)
Strict Pull-Up
Perfect Push-Up

C. 3x
10 Goblet Squats (working on depth)
150m Run
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Level 2

A. Every 120 seconds for 12:00 (6 Sets)
5 Back Squats @ 80%

B. “Amanda”
9-7-5
Snatch (135/95)
Ring Muscle-Up

*Snatch means a full squat

C. 3x
5 Pistol Squats
150m Row

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WOD 7.22.13

Fitness- Level 1

A. 4 Rounds
8 Back Squat
30 Sec Rest
8 Scap Pull-Ups
30 Sec Rest

B. 8 Rounds
12 Wall Ball (16/10)
12 Kettlebell Swing (30 lb/25 lb)

C.400M Run 70%
50 Double Unders (count attempts/200 singles)

Performance- Level 2

A. 5 Rounds
5 Back Squat
30 Sec Rest
5 Strict Pull-Ups
30 Sec Rest

B. 8 Rounds
12 Wall Ball (20/14)
12 Kettlebell Swings (40 lb/30 lb)

C. 800M Run
100 Double Unders (4x 25 unbroken)

Kettlebell Swings!

Kettlebell Swings! (Photo credit: zane.hollingsworth)