Archive | January 2015

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16 January WOD

Strength: 7×1 overhead squat WOD: Complete as many rounds as possible in 10 minutes of: 275/185 lb. deadlifts, 10 reps 20 Abmat sit-ups

15 January WOD

Strength: 3×1 above the knee, 3×1 below the knee, 3×1 from the floor clean WOD; 12 min AMRAP 5 front squats 155/105 10 medball sit-ups 15 Cals on row

14 January WOD

Strength: 7×2 split jerk WOD: 3 rounds for time of: 50 walking-lunge steps 100-ft. handstand walk 150 double-unders

13 January WOD

Strength: 3×1 above the knee, 3×1 below the knee, 3×1 from the floor snatch WOD: 5 rounds 1:30 work/1:30 rest 80 yd shuttle sprint 135/95 STO ME *extra work 3 rounds 15 box jumps 15 toes 2 bar

12 January WOD

Strength: 2×5, 3×3, 2×1 front squat WOD: Randy For time: 75/55 lb. power snatches, 75 reps *extra work 3 rounds 50 double unders 25 deadlifts 135/95

9 January WOD

Strength: 1st minute 10 touch and go power clean 95/65 2nd minute 8 t and g 115/75 3rd minute 6 135/95 4th minute 4 155/105 5th minute 2 185/135 WOD: 12 min AMRAP 6 min of wallballs 20/14 10/9 6 min of burpees

8 January WOD

Strength: 3×2 @60%, 3×2@70%, 1×2@75% clean WOD: Complete as many rounds as possible in 12 minutes of: 35-lb. dumbbell thrusters, 9 reps 15-foot rope climb, 1 ascent

7 January WOD

Strength: 5×3 push press WOD: “Rowing Helen” 3 rounds 500 m row 21 kb swings 1.5/1 12 pullups

6 January WOD

Strength: 3×2 @60%, 3×2@70%, 1×2@75% snatch WOD: CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep *extra work if you choose 3 6 9 12 15 Wallballs to 11′ target Strict toes 2 bar Box jump 30/24

5 January WOD

Strength: Strength: 1×5@60%, 1×5@65%,1×5@70%, 1×5@75%, 1×5@80 of 1rm back squat WOD: 11.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-ups WOMEN – includes Masters Women up to 54 years old […]