Monthly Archives: April 2014

4/21/2014 WOD

3 Rounds for total reps of: 1 Minute – Max # of Toes 2 Bar 1 Minute – Max # of Lunges (l/r=2) 1 Minute – Max # of Push Press 75/55# 1 Minute – Max # of Situps 1 … Continue reading

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4/18/2014 WOD

Warm up – 10 Minutes to work on Gymnastics skills, C2B, HSPU, Muscle ups, etc… For time 3 Rounds of 400 M Run 20 Box Jumps 24/20″ Begin and end the WOD with 10 Power Snatch 135/95#

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4/17/2014 WOD

Warm up – see board 10 minute AFAP 3 deadlifts 225/155# 3 push-ups 6 DL 6 push-ups 9 DL 9 push-ups 12,12,15,15….. Continue to add 3 reps each round until time expires Elements WOD 5 rounds for time 15 KB … Continue reading

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4/16/2014 WOD

For time 50 pull-ups Then complete 3 rounds of – 10 thrusters 65/45# – 50 double unders Finish with 50 KB swings 55/35# Elements WOD 12 minute AFAP 3-6-9-12……. Power snatches 15 double unders

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4/15/2014 WOD

Strength – 12 minutes to find 1RM of OH Squat or use this time to work on OHS For time 4 Rounds 10 over the bar burpees 10 Push Press 75/55# 10 OHS 75/55# Elements WOD “Karen” 150 wallballs

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4/14/2014 WOD

Warm up -Med Ball Tempo For Total # of Reps 3 Rounds – One minute of work, one minute of rest -Cal Row -Power Cleans 155/105# -Wallballs 20/14# @10′ -Ab Mat situps Elements WOD Tabata – 8 Rounds each station … Continue reading

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4/11/2014 WOD

“Murph” Chosen by Mark Bartlett For time 1 Mile Run 100 Pull ups 200 Pushups 300 Squats 1 Mile Run **Pullups, pushups and squats can be partitioned any way you choose The Story behind Murph, taken from Defiant CrossFit Murph” … Continue reading

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