Tuesday, April 29, 2014

WOD 043014

WOD 043014

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

12 OH Squats
12 Lateral Burpees
12 Box jumps
24 Sledge Strikes

Post times to comments.  Cash Out:  ME Push-ups in 60 sec x 3

Monday, April 28, 2014

WOD 042914

WOD 042914

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

10 Thrusters
400m Run
15 T2B

Post times to comments.  Cash Out:  100 sit-ups for time.

Sunday, April 27, 2014

WOD 042814

WOD 042814

Strength:  Hand Stand Holds - with a 3 minute running clock practice your hand stands

"Tillman"

7 Rounds for time:

7 Deadlifts
200m Run
15 Pull-ups

45 second rest between rounds.  Post times to comments.

Patrick Daniel Tillman (11-6- 76 – 4-22-04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002.  He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan.

 


Saturday, April 26, 2014

WOD 042714

WOD 042714

Strength:  Back Squat 3-3-3-3-3

3 Rounds for time:

7 Thrusters
10 Box Jumps
15 Push-ups

Post times to comments.

Friday, April 25, 2014

WOD 042514

WOD  042514

Strength: Deadlift 3-3-3-3-3

5  sets of:

AMRAP in 3 min:

3 Power Cleans
6 Push-ups
9 Squats

Rest 1 min before starting again.  Do 3 min AMRAP, rest 1 minute and then repeat for a total of 5 times.

Wednesday, April 23, 2014

WOD 042414

WOD 042414

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

4 Wall Walks
7 Box Jumps
200m Run

Post rounds to comments.  Cash Out:  ME Push-ups in 60 sec x 2

WOD 042314

WOD 042314

Strength:  Floor Press 4-4-4-4-4

3 Rounds for time:

400m Run
10 Burpee Box Jumps
20 Pull-ups
30 Push Press
40 Walking Lunges
50 Double Unders or 150 singles

Post times to comments.  Cash Out:  Hollow Holds (:30 on/ :30 off) x 2

Tuesday, April 22, 2014

WOD 042214

Strength:  Back Squat 5-5-5

AMRAP in 15 min:

10 Wall Balls
10 Push-ups
10 KB Swings
15 Goblet Squats

Post rounds to comments.  Cash Out:  100m Sprint x 4

Sunday, April 20, 2014

WOD 042114

WOD 042114

Strength:  3 rounds: no time
3-5 Strict Chin-ups
3-5 HSPU
5-10 Strict T2B

AMRAP in 12 min:

6 Chest to Bar Pull-ups
12 KB Swings
6 Tire Flips

Post rounds to comments.  Cash Out:  8 Turkish Getups on each arm.

Friday, April 18, 2014

WOD 041814

WOD 041814

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min: 

6 Hang Clean
24 Squats
12 HR Push-ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/ :30 off) x 3

Thursday, April 17, 2014

WOD 041714

WOD 041714

Strength:  Floor Press 4-4-4-4-4

21-15-9

Deadlift
Pull-ups

Post times to comments.  Cash Out:  400m run for time.

Tuesday, April 15, 2014

WOD 041614

WOD 041614

Strength:  3 Deadlifts EMOM for 8 min

AMRAP in 20 min:

10 Push Press
10 KB Swings
10 Box Jumps

Post rounds to comments.

WOD 041514

WOD 041514

Strength: Front Squat 3-3-3-3-3

TABATA this:

Push-ups
Squats
Ring Rows
Sit-ups

Post Tabata score to comments.  For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.  Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.  The score is the least number of reps for any of the eight intervals.

Sunday, April 13, 2014

WOD 041414

WOD 041414

Strength:  10 min to find 1 rep max push press

4 Rounds for time:

10 Ring Dips
15 OH Lunges
20 Pull-ups

Post times to comments.  Cash out:  100 Sledge Strikes (50 each arm)

WOD 041314

WOD 041314

AMRAP in 15 min:

4 Power Cleans
8 Pull-ups
12 Wall balls

Post rounds to comments.

Friday, April 11, 2014

WOD 041214

WOD 041214

AMRAP in 10 min:

4 Deadlifts
8 Burpee Pull-ups

Post rounds to comments.

WOD 041114

WOD 041114

Strength:  Floor Press 4-4-4-4-4

3 Rounds for time:

30 Wall balls
20 Pull-ups
30 Double Unders or 90 singles.

Post times to comments.

Tuesday, April 8, 2014

WOD 040914

WOD 040914

Strength: Hang Clean 3-3-3-3-3 + 1 Push Jerk on your 3rd rep of each set

For time:

1 mile run
50 Push Press (75#/55#)
30 Floor Wipers (75#/35#)

Post times to comments.  Check out this article http://agymlife.com/get-better-at-crossfit/.  I agree with most of these except #1.  You don't need CrossFit specific gear to make you better.

 
 
 


WOD 040814

WOD 040814

5 Rounds for time:

10 Wall Balls
15 Box Jumps
25 KB Swings

Post times to comments.  500m row for time.

Sunday, April 6, 2014

WOD 040714

WOD 040714

"Barbara"

5 Rounds for time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly 3 minutes between each round.  Add time from each round (not counting rest times) to get your total time.  Post times to comments.

Friday, April 4, 2014

WOD 040414

WOD 040414

Strength:  Back Squat 3-3-3-3-3

For time:

800m run, then
3 Rounds

7 Thrusters
5 Box Jumps
10 Push-ups

then run 800m.  Post times to comments.  Cash Out:  ME ring dips x 2

Wednesday, April 2, 2014

WOD 040314

WOD 040314

Strength:  Back Squat 3-3-3-3-3

1 Minute stations for 3 Rounds:

1 Min Push Press
1 Min Sit-ups
1 Min Squats
1 Min Pull-ups
1 Min KB Swings
1Min Rest

Post total reps to comments.  Cash Out:  ME weighted push-ups x 2.  5 minutes of work followed by 1 minute rest and then repeat two more times.

WOD 040214

WOD 040214

Strength:  Floor Press 4-4-4-4-4

5 Rounds for time:

15 Push-ups
20 Weighted Sit-ups
5 Clean and Jerks

Post times to comments.  Cash Out:  Flutter Kicks (:40 on/ :20 off) x 3