Workout of the Day

March
31
2011

WOD 4/1/11

Posted by Shane, 7:19 pm


5 RFT:

50 snatches #135/95

50 ghd sit ups

50 double unders ( 150 single)

50 pull upsĀ 

50 Burpees

8 comments
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March
30
2011

CrossFit WOD #2

Posted by Shane, 6:39 pm

AMRAP in 15 minutes:

9 deadlifts #155/100

12 games style push ups

15 box jumps #24/20

2 comments
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March
29
2011

WOD 3/30/11

Posted by Shane, 7:41 pm

AMRAP in 18 min:
10 wall ball #20/14
15 sit ups (anchored)
20 ball slams #20/14
Guest scale as needed, wall ball squat
as if ball was behind you.

0 comments
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March
28
2011

WOD 3/29/11

Posted by Shane, 5:49 pm

AMRAP in 3 min:

3 power cleans #135/75

6 pull ups

9 squats

rest 1 min, then repeat for a total of 5 cycles

2 comments
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March
27
2011

WOD 3/28/11

Posted by Shane, 5:54 pm

AMRAP in 1 min, 3 rds:
Bench press #95/65
sit ups
gs push ups (chest to floor)
row
plank ups
double unders (singles 1 per 3)
rest 1 min between rds

1 comments
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March
24
2011

WOD 3/25/11

Posted by Shane, 8:21 pm

AMRAP in 8 min:
10 should press #55/35
20 squat jumps #55/35
rest 3 min then:
AMRAP in 8 min:
10 back squats #105/65
20 k2e

1 comments
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March
23
2011

WOD 3/24/11

Posted by Shane, 6:03 pm

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Once you hit your max pull ups then transition the remaining
reps to max push ups on the minute until the clock hits 20 minutes.

2 comments
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March
22
2011

WOD 3/23/11

Posted by Shane, 7:57 pm

50 box jumps 24/20
40 wallball #20/14
30 ring dips
20 sdhp 95/65
10 hspu
20 burpees
30 hang cleans 95/65
40 squats
50 double unders

2 comments
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March
21
2011

WOD 3/22/11

Posted by Shane, 6:56 pm

4 RFT:
15 Thrusters #95/65
20 Kb swings #53/35
400 m run

0 comments
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March
20
2011

WOD 3/21/11

Posted by Shane, 7:13 pm

Perform in any order:
3 sets 25 deadhang pull ups (no kipping)
3 sets 25 ghd sit ups
3 sets 25 russian twist #35/25
3 sets 25 barbell roll out #95
3 sets 25 cal row
3 sets 25 barbell push ups #95
3 sets 25 jacknives

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