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By crossfit on August 15, 2012 8:24 PM | Comments(0)
A WOD
12 minutes to establish a 1RM
Snatch Drop.
-then-
1a) 3XME Toes 2 Bar - rest 45 sec.
1b) 3XME Hand Stand Push Up -
kipping is allowed, rest 45 sec.
1c) 3X20 Kettlebell Swing -
heaviest possible, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press -
heaviest possible, rest 45 sec.
B WOD
12 minutes 7×1
Snatch Balance, heaviest possible
-then-
1a) 3XME Toes 2 Bar- rest 45 sec.
1b) 3XME Hand Stand Push Up -
kipping is allowed, rest 45 sec.
1c) 3X20 Kettlebell Swing - 32/24
or heaviest possible, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press -
heaviest possible, rest 45 sec.
By crossfit on August 14, 2012 10:48 PM | Comments(0)
14 August 2012
*The Back Squats are based off of YOUR THREE REP MAX.
4X8 Back Squats @ 80% - rest 2 minutes.
Notes: Percentage is based off of 120515.
-then-
3 rounds for time of:
9 Front Squats 185/120#
12 Strict Pullups
50 Double-Unders
B WOD
4X8 Back Squats @ 80% - rest 2 minutes.
-then-
3 rounds for time of:
9 Front Squats 155/105
12 Pullups
50 Double-Unders
By crossfit on August 13, 2012 9:25 PM | Comments(0)
11 August 2012
CLOSED FOR LEVEL 1 SEMINAR
HOME WOD
Run 5k
Post time to comments
By crossfit on August 10, 2012 9:02 PM | Comments(0)
10 August 2012
Today is your last WOD of the week!!! Lets make
it awesome!
A WOD
5X3 Pause Front Squats
(3 seconds at bottom)
heaviest possible, rest 90 sec.
-then-
4 rounds for time of:
6 Box Jumps 36/30″
12 Chest to bar Pullups
24 Overhead Squats 65/45lbs
B WOD
5X3 Pause Front Squats
(3 seconds at bottom)
heaviest possible, rest 90 sec.
-then-
4 rounds for time of:
6 Box Jumps 30/24″
12 Pullups
24 Overhead Squats 65/45lbs
By crossfit on August 9, 2012 9:06 PM | Comments(0)
