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CrossFit WOD

10
Dec

Monday 12.10.12

Warm-up: 2×5 Wall Squat 2×10 Squat 50ft Lunge + Stretch Banded hamstring stretch/wrist stretch Strength: 1) 6×2 Dead Lift, @ 85% 2) 6×2 Front Squat,...
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8
Dec

Saturday 12.8.12

Warm-up: 10min Athletes Choice Team Workout: Teams of 2 complete the following 50 Curtis P’s, 25#-95# 100 Pull-ups, strict as long as possible 150 Weighted...
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7
Dec

Friday 12.7.12

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC OHS Strength: 1) 5x 1 Hang Power Snatch + 1 OHS + 1 Snatch Balance*,...
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6
Dec

Thursday 12.6.12

Row Drills: 1a) 3x200m Row, arms locked 1b) 3x200m Row, legs locked Rest 60sec-90sec per round This is NOT a timed event. It is a...
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5
Dec

Wednesday 12.5.12

Warm-up: 400m Run 20 Hand Release Push-ups, 5 count hold at top 20 Squats, 5 count hold at bottom Group: 2x (:30/:30) PVC Shoulder Press/hold...
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3
Dec

Tuesday 12.4.12

Warm-up: 2:00min Jump Rope, singles or doubles 2×10 PVC Pass through 2×10 PVC OH Lunge, total 2×10 PVC Good Mornings Strength: 1) 7×3 Hang Muscle...
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3
Dec

Monday 12.3.12

Warm-up: 2×5 Wall Squat, 5 count 2×5 Goblet Squat, light, 5 count 2×10 Drop Squat Mt. Climber stretch/wrist stretch Strength: 1) 5x 1 Hang Power...
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1
Dec

Saturday 12.1.12

Warm-up: 400m Run 2 Rounds 10 Ring Rows, 5 count hold at top 10 Hand Release Push-ups, 5 count hold at top 10 Leg Raises...
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