Workout of the Day

April
30
2012

WOD 5/1/12

Posted by Shane, 7:25 pm


“Fran”

21-15-9

thrusters #95/65
pull ups

*compare to 7/11/11

1 comments
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April
29
2012

WOD 4/30/12

Posted by Shane, 5:10 pm


deadlift (record 3 rep max)

3-3-3-3-3

then

AMRAP in 15 min:

6 deadlifts #225/155
9 burpees
12 toes to bars

0 comments
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April
26
2012

WOD 4/27/12

Posted by Shane, 5:28 pm

snatch balance
5-5-5

then

AMRAP in 12 min:

7 squat snatch #75/55
14 wall ball #20/14
21 double unders (75 single)

2 comments
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April
25
2012

WOD 4/26/12

Posted by Shane, 6:23 pm


For time:

400m row buy in:
then
4 rounds:
10 push press #115/75
20 box jumps #24/20
then
4 rounds:
10 burpees
20 kb swings #53/35
then
400m run cash out

0 comments
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April
24
2012

WOD 4/25/12

Posted by Shane, 6:41 pm


“Death by 10 meters”

10 meters on the min. Every minute, add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute… Either way, you are to add 10 meters each round until you can no longer continue.

then

3 rounds:

25 ghd sit ups
25 mb crunches #20/14
25 russian twist #35/25
1 min plank

Compare score of “death by 10 meters” to 4/5/11

2 comments
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April
23
2012

WOD 4/24/12

Posted by Shane, 7:19 pm


“Barbara”

5 RFT:

20 pull ups
30 push ups
40 sit ups
50 squats

Rest 3 minutes between each

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April
22
2012

WOD 4/23/12

Posted by Shane, 11:01 am

Great job everyone! A lot of PR’s today!

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Add total of 3 together for score

*compare to 12/20/11

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April
19
2012

WOD 4/20/12

Posted by Shane, 9:03 pm


hang power snatch
5-5-5

then

4 RFT:

10 L hold pull ups
15 hang power snatches #75/55
250m run

1 comments
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April
18
2012

WOD 4/19/12

Posted by Shane, 8:11 pm

AMRAP in 20 min:

10 ghd sit ups
15 box jumps #24/20
20 oh lunges #35/25

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April
17
2012

WOD 4/18/12

Posted by Shane, 8:15 pm



10 RFT:

100m shuttle sprint
10 kb swings #70/53
100m shuttle sprint
15 anchored sit ups

30 second rest between each round

score is fastest time and slowest time added together.

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