Workout of the Day

March
31
2013

WOD 4/1/13

Posted by Shane, 6:19 pm

photo-10
5 RFT:

400m run
20 sit ups
15 gs push ups
10 thrusters #115/75

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March
28
2013

WOD 3/29/13

Posted by Shane, 6:14 pm

photo (1)
For Time:

30-20-10 reps of:

Kb swings #70/53
Pull ups
Hang Snatches #75/55
Double unders

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March
27
2013

WOD 3/28/13

Posted by Shane, 6:43 pm

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CrossFit Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

There will be 2 heats 1 as competitor and 1 as judge

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March
26
2013

WOD 3/27/13

Posted by Shane, 7:13 pm

IMG_0258
4 RFT:

15 barbell row #115/75
15 push press #115/75
15 burpees
400m run

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March
25
2013

WOD 3/26/13

Posted by Shane, 7:54 pm

IMG_3262 (1)
“Cameron”

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24/20 inch box
25 Triple-unders (100 double unders, 300 single)
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20/14 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents (15 ring rows)

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

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March
24
2013

WOD 3/25/13

Posted by Shane, 5:00 pm

photo (49)
bench press (20 min time limit)
8-5-3-3-3 (record highest set of 3)

AMRAP in 15 min:

6 power cleans #155/105
9 gs push ups
12 toes to bar

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March
21
2013

WOD 3/22/13

Posted by Shane, 4:17 pm

13.3 wod
CrossFit Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots, 20/14 pound ball 10’9′ target
90 Double-unders
30 Muscle-ups

Perform in two heats, one as counter and one as competitor then switch

Those competing watch standards video

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March
20
2013

WOD 3/21/13

Posted by Shane, 7:32 pm

Open gym or 5k for time:

Do a Wod you missed or practice on
a skill you need to get better! If not
you can do a past Wod! We will do
13.3 Open WOD on Friday so rest up!

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March
19
2013

WOD 3/20/13

Posted by Shane, 7:22 pm

20130320_195204
Amrap in 5 min:

500m row
With remaining time to max sdhp #75/55 (record rep total)

AMRAP in 5 min:

400m run
With remaining time do max ghd sit ups

AMRAP in 5 min:

10 Turkish get ups #53/35
With remaining time do max ball slams #20/14

AMRAP in 5 min:

10 wall climbs
With remaining time do max box jumps #24/20

Rest 1 min between each couplet

Score is total reps of second couplet

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March
18
2013

WOD 3/19/13

Posted by Shane, 7:25 pm

20130319_195810 (1)
Back squat
5-5-5 (record 5 rep max)
between each set do ME double unders in 1 min (record total of all 3 min)

then,

AMRAP in 12 min:

10 pistols
100m shuttle sprint
10 oh squats #115/75

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