WOD 090113

WOD 090113

3 Rounds for time:

30m of Burpee Broad Jumps (down the gym once)
30 Reverse walking lunges
10 Pull-ups
20 Sit-ups

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WOD 083013

WOD 083013

"Hotshots 19"

Six rounds for time of:

• 30 Squats
• 135 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters

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Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

http://hotshots19.crossfit.com/

WOD 083013

WOD 083013

4 Rounds for time:

200m run
20 OH Lunges (45/25 Plate)
25 DU's or 75 singles

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WOD 082913

WOD 082913

AMRAP in 15 min:

10 Pull-ups
10 Burpee Box Jumps
20 KB Swings

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WOD 082813

WOD 082813

5 Rounds of:

30 seconds ME (Max Effort) split jumps
30 second rest
30 second ME Strict Pull-ups
30 second rest
30 second ME Push-ups
30 second rest

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WOD 082713

WOD 082713

AMRAP in 20 min:

5 Wall Walks
7 Power Cleans
20 air squats
Farmers Carry (down the length of the gym and back)

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WOD 082613

WOD 082613

7 Rounds for time:

10 SDHP
10 Ring Dips

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WOD 082513

WOD 082513

3 Rounds for time:

Row or Run 800m
50 Supermans
50 Sit-ups

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WOD 082413

WOD 082413

3 Rounds for time:

400m Run
12 Deadlifts
24 Box Jumps

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WOD 082313

WOD 082313

AMRAP in 7 min:

3 Thrusters
3 Pull-ups

Add 3 reps eaach successive round (3x, 6x, 9x...etc)

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WOD 082213

WOD 082213

TABATA

Squats
Push-ups
Tire Jumps
Sit-ups

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Push-ups, Tire Jumps, and Sit-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.

WOD 082113

WOD 082113

Cindy's ugly cousin

AMRAP in 21 minutes

7x Pull-ups
14x Push-ups
21x Double-unders (84 Singles)

 

WOD 082013

WOD 082013

3 Rounds for time:

20 Box Jumps
30 Burpees
40 Wallballs

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WOD 081913

WOD 081913

"Diane"

21-15-9

Deadlift (225#/155#)
Handstand Pushups

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WOD 081813

WOD 081813

5 Rounds for time:

7 Pull-ups
14 Burpees
21 Squats

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WOD 081713

WOD 081713

5 rounds for time:

5x Sumo deadlift high pull
10x Ring dips
5x Thruster

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WOD 081613

WOD 081613

AMRAP in 12 min:

10 Deadlifts
20 Squats
10 lateral burpees

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WOD 081513

WOD 081513

5 Rounds for time:

10 OH Squats
10 KB Swings
10 Burpee-pull-ups

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WOD 081413

WOD Wednesday 081413

Strength:
In 12 minutes find your 1 rep Deadlift

AMRAP in 7 min:
5 Push Press
5 Burpees

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Cash out:  100m Sprints x 4

WOD 081313

WOD Tuesday 081313

Chipper:

For time
40x Pull-ups
30x Box jump (24 inch)
35x KB swing (53#)
30x Push-press (85#)
35x Sumo deadlift high pull (85#)
50x Double unders (150 singles)
50x Sit-ups
35x Wall Balls
200m Medball Run

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WOD 081213

WOD 081213

For time:

Run 800m, then do 4 rounds of:
20 Wall Balls
15 KB Swings
10 Clean and Jerks
then run 800m

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WOD 081013

WOD 081013

Ladder:

10-9-8-7-6-5-4-3-2-1 reps of:
Pullups
and
1-2-3-4-5-6-7-8-9-10 reps of
Thrusters

(Round 1 will be 10 pullups and 1 thruster, round 2 is 9 pullups and 2 thrusters and so on)

WOD 080913

WOD 080913

AMRAP in 20 min:

200m run
5 Power Cleans
10 Hand Release Push-ups
15 Squats

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WOD 080813

WOD 080813

21-15-9 for time:

Overhead Squats
Sumo Deadlift Highpulls

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WOD 080713

WOD 080713

AMRAP in 10 min:

4 Handstand Push-ups or Shoulder Press
8 KB Swings
12 Jumping Squats

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WOD 080613

WOD 080613

5 Rounds for time:

12 Wall Balls
12 T2B
200m Run

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WOD 080513

WOD 080513

10 rounds for time:

5x Pull-ups
5x Squats 
10x Sledgehammer strikes
10x Double unders (30 singles)

 

WOD 080413

WOD 080413

8 Rounds for time:

5 Bench Press or Floor Press
15 Box Jumps

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WOD 080313

WOD 080313

4 Rounds for time:

14 OH Squats
14 KB Swings
100m bear crawl (down the length of the gym and back)

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WOD 080213

WOD 080213

4 Rounds for time:

15 Burpee Pull-ups
15 Wall Balls

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