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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.

 

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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 

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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

 

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By crossfit on August 10, 2012 9:02 PM | Comments(0)

10 August 2012

Level 1 CrossFit Trainer Seminar this weekend!!!
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

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By crossfit on August 9, 2012 9:06 PM | Comments(0)

Mobility WOD
Japanese

August 2012

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