Monthly Archives: April 2011
Saturday WOD 04302011
CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest … Continue reading
Friday WOD 04292011
“Buddy Bar” In teams of 2 Complete 3 rounds for time of: 20+20 Front Squats 20+20 Hang Power Cleans 20+20 Push Jerks 30 Double Unders The bar cannot touch the ground until the workout is complete
Thursday WOD 04282011
Mini Murph 1/2 mile run 50 Pull Ups 100 Push Ups 150 Squats 1/2 mile run
Wednesday WOD 04272011
Complete 4 Rounds for Time of: 5 HSPU 10 MB Squat Cleans 20/14 15 Box Jumps 24/20″ 20 Mountain Climbers 30 Front to back Hollows Post time to comments
Tuesday WOD 04262011
WOD 1 7min AMRAP 15 Floor Press 24/12 KG 10 Sweepers WOD 2 10min AMRAP 10 Push Press R 10 OVH Walking Lunges R 10 Push Press L 10 OVH Walking Lunges L Post rounds/fraction of rounds completed from each AMRAP to comments
Monday WOD 04252011
20min AMRAP 400m Run 15 Deadlifts 400m Run 15 KB Swings 2/1.5 pood Post rounds completed to comments
Happy Easter
Reminder - We will be closed this Sunday. Sunday WOD: Run a 5k Post times to comments
Saturday WOD 04232011
50 Ball Slams 30/20 25 steps of walking lunges 40 Sit ups 20 Burpees 30 Calorie Row 15 Thrusters 35/20# DB’s 20 KB swings 24/16 kg 10 Box Jumps 24/20″ 10 sets climbing 3 flights of stairs
Friday WOD 04222011
“Annie” 50-40-30-20-10 Double Unders Sit Ups
Thursday WOD
20min AMRAP 5 Power Cleans 145/100 10 TTB (toes to bar) 15 Wall Ball Shots 20/14
