Strength: Push Jerk 2-2-2-2-2
5 Rounds for time:
7 Pull-ups
9 Front Squats
11 Sit-ups
Post times to comments. Cash Out: Max Box Jumps in 1:00
Wednesday, October 30, 2013
WOD 103113
WOD 103113
Strength: Push Jerk 2-2-2-2-2
5 Rounds for time:
7 Pull-ups
9 Front Squats
11 Sit-ups
Post times to comments. Cash Out: Max Box Jumps in 1:00
Strength: Push Jerk 2-2-2-2-2
5 Rounds for time:
7 Pull-ups
9 Front Squats
11 Sit-ups
Post times to comments. Cash Out: Max Box Jumps in 1:00
Tuesday, October 29, 2013
WOD 103013
103013
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
15 Box Jumps
12 Push Press
9 Toes to Bar
Post rounds to comments. Cash Out: Max rep ring dips x 2
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
15 Box Jumps
12 Push Press
9 Toes to Bar
Post rounds to comments. Cash Out: Max rep ring dips x 2
Monday, October 28, 2013
WOD 102913
WOD 102913
Strength: OH Squats 3-3-3-3-3 (Keep weight the same for all reps)
21-15-9 for time:
Deadlift
Wall Balls
Lateral Burpees
Post times to comments. Cash Out: Med Ball hand off
Strength: OH Squats 3-3-3-3-3 (Keep weight the same for all reps)
21-15-9 for time:
Deadlift
Wall Balls
Lateral Burpees
Post times to comments. Cash Out: Med Ball hand off
WOD 102813
WOD 102813
Skill: Handstand Push-ups 3-3-3-3-3
For time:
800m run
25 Wall Balls
25 SDHP
25 Pull-ups
25 Box Jumps
25 Ring Dips
25 Sit-ups
800m Run
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Skill: Handstand Push-ups 3-3-3-3-3
For time:
800m run
25 Wall Balls
25 SDHP
25 Pull-ups
25 Box Jumps
25 Ring Dips
25 Sit-ups
800m Run
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Friday, October 25, 2013
WOD 102513
WOD 102513
Strength: Cleans 3-3-3-3-3
5 Rounds for time:
7 Deadlifts
21 Box Jumps
200m Run
Post times to comments. Weighted Planks (1:00 on/ 1:00 off) x 2
Strength: Cleans 3-3-3-3-3
5 Rounds for time:
7 Deadlifts
21 Box Jumps
200m Run
Post times to comments. Weighted Planks (1:00 on/ 1:00 off) x 2
Wednesday, October 23, 2013
WOD 102413
102413
Strength: Deadlift 3-3-3-3-3
Amrap in 20 min:
5 Broad Jumps
10 HR Push-ups
15 KB Swings
Post rounds to comments. Cash Out: Flutter Kicks (Tabata: :20 on/ :10 off for 8 rounds)
Strength: Deadlift 3-3-3-3-3
Amrap in 20 min:
5 Broad Jumps
10 HR Push-ups
15 KB Swings
Post rounds to comments. Cash Out: Flutter Kicks (Tabata: :20 on/ :10 off for 8 rounds)
Tuesday, October 22, 2013
WOD 102313
102313
Strength: Push Press: 10 min to find one rep max
For time:
400m Run
30 Push-ups
300m Run
30 Squats
200m Run
30 Burpees
100m Run
30 DU's or 90 Singles
Post times to comments. Squats and Burpees will be performed at the end of the driveway at the 100m mark. Cash Out: 10 Wall Walks
Strength: Push Press: 10 min to find one rep max
For time:
400m Run
30 Push-ups
300m Run
30 Squats
200m Run
30 Burpees
100m Run
30 DU's or 90 Singles
Post times to comments. Squats and Burpees will be performed at the end of the driveway at the 100m mark. Cash Out: 10 Wall Walks
Monday, October 21, 2013
WOD 102213
WOD 102213
Strength: Handstand Push-ups 3-3-3-3-3
For time:
10 Deadlift (135/95)
25 Ab Mat Sit-ups
10 Power Clean (135/95)
20 Ab Mat Sit-ups
10 Front Squats (135/95)
15 Ab Mat Sit-ups
10 Push Jerks (135/95)
10 Ab Mat Sit-ups
Post times to comments. Weighted Plank (1:00 on/ 1:00 off x 3). Increase weight each round if possible.
Strength: Handstand Push-ups 3-3-3-3-3
For time:
10 Deadlift (135/95)
25 Ab Mat Sit-ups
10 Power Clean (135/95)
20 Ab Mat Sit-ups
10 Front Squats (135/95)
15 Ab Mat Sit-ups
10 Push Jerks (135/95)
10 Ab Mat Sit-ups
Post times to comments. Weighted Plank (1:00 on/ 1:00 off x 3). Increase weight each round if possible.
WOD 102113
WOD 102113
Strength: Strict Pull-ups 4-4-4-4-4
5 Rounds for time:
200m run
10 Ring Dips
15 Overhead Weighted Sit-ups
Post times to comments. Cash Out: Wall Sit (1:00 on /1:00 off)
Strength: Strict Pull-ups 4-4-4-4-4
5 Rounds for time:
200m run
10 Ring Dips
15 Overhead Weighted Sit-ups
Post times to comments. Cash Out: Wall Sit (1:00 on /1:00 off)
Sunday, October 20, 2013
WOD 102013
WOD 102013
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
400m Run
7 Burpee Pull-ups
14 Wallballs
Post times to comments. Cash Out: Max Push-ups in 1:00
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
400m Run
7 Burpee Pull-ups
14 Wallballs
Post times to comments. Cash Out: Max Push-ups in 1:00
Thursday, October 17, 2013
WOD 101813
WOD 101813
Strength: Push Press 2-2-2-2-2
18-15-12-9-6-3 reps for time:
Front Squats
Sit-ups
Post times to comments. Cash Out - Weighted Planks 1:00 x 3
Strength: Push Press 2-2-2-2-2
18-15-12-9-6-3 reps for time:
Front Squats
Sit-ups
Post times to comments. Cash Out - Weighted Planks 1:00 x 3
Wednesday, October 16, 2013
WOD 101713
WOD 101713
Strength: Floor Press 5-5-5-5-5
AMRAP in 20 min:
5 Burpee Box Jumps
10 Ring Dips or dips on a tire
15 Sit-ups
Post rounds to comments. Cash out: 100m Sprint x 3
Strength: Floor Press 5-5-5-5-5
AMRAP in 20 min:
5 Burpee Box Jumps
10 Ring Dips or dips on a tire
15 Sit-ups
Post rounds to comments. Cash out: 100m Sprint x 3
Tuesday, October 15, 2013
WOD 101613
WOD 101613
Strength: EMOM for 10 min
Even - 3 Push Press
Odd - 5 Toes to Bar
4 Rounds for time:
15 KB Swings
15 Pull-ups
Post times to comments. Cash Out: 500m Row for time.
Strength: EMOM for 10 min
Even - 3 Push Press
Odd - 5 Toes to Bar
4 Rounds for time:
15 KB Swings
15 Pull-ups
Post times to comments. Cash Out: 500m Row for time.
Monday, October 14, 2013
WOD 101513
WOD 101513
AMRAP in 15 min:
7 Back Squats
10 OH Lunge Steps
7 Wall Balls
10 OH Lunge Steps
Post rounds to comments.
AMRAP in 15 min:
7 Back Squats
10 OH Lunge Steps
7 Wall Balls
10 OH Lunge Steps
Post rounds to comments.
Sunday, October 13, 2013
WOD 101413
WOD 101413
Strength: Deadlift 2-2-2-2-2
4 Rounds for time:
8 Push Press
12 Box Jumps
16 Burpees
400m Run
Post times to comments. Flutter Kicks (:30 on/ :30 off x3)
Strength: Deadlift 2-2-2-2-2
4 Rounds for time:
8 Push Press
12 Box Jumps
16 Burpees
400m Run
Post times to comments. Flutter Kicks (:30 on/ :30 off x3)
Saturday, October 12, 2013
Friday, October 11, 2013
WOD 101213
WOD 101213
4 Rounds for time:
15 KB Swings
15 Burpees
30 DU's or 90 Singles
Post times to comments. Sign up for FREE on Trackmypr.com to log your workouts and benchmarks. You can select our gym CrossFit Parati Omnibus to follow the other athletes that you workout with.
4 Rounds for time:
15 KB Swings
15 Burpees
30 DU's or 90 Singles
Post times to comments. Sign up for FREE on Trackmypr.com to log your workouts and benchmarks. You can select our gym CrossFit Parati Omnibus to follow the other athletes that you workout with.
WOD 101113
WOD 101113
Strength: Strict Pull-ups 5-5-5-5-5
For time:
10 Thrusters
30 Burpees
20 Thrusters
20 Burpees
30 Thrusters
10 Burpees
Post times to comments. Cash Out: 100m Sprint x 2
Strength: Strict Pull-ups 5-5-5-5-5
For time:
10 Thrusters
30 Burpees
20 Thrusters
20 Burpees
30 Thrusters
10 Burpees
Post times to comments. Cash Out: 100m Sprint x 2
Wednesday, October 9, 2013
WOD 101013
WOD 101013
Strength: Floor Press 3-3-3-3-3
5 Rounds for time:
5 Deadlifts
25 Squats
Post times to comments. Cash out: Max Push-ups for time x 2
Strength: Floor Press 3-3-3-3-3
5 Rounds for time:
5 Deadlifts
25 Squats
Post times to comments. Cash out: Max Push-ups for time x 2
Tuesday, October 8, 2013
WOD 100913
WOD 100913
AMRAP in 20 min:
10 Pull-ups
7 Handstand Push-ups
1 Rope Ascent
7 Ring Dips
Post rounds to comments.
AMRAP in 20 min:
10 Pull-ups
7 Handstand Push-ups
1 Rope Ascent
7 Ring Dips
Post rounds to comments.
Monday, October 7, 2013
WOD 100813
WOD 100813
Strength: Back Squat 2-2-2-2-2
AMRAP in 7 min:
3 KB Swings
3 HR Push-ups
6 KB Swings
6 HR Push-ups
9 KB Swings
9 HR Push-ups
Keep increasing by 3 reps for 7 min. Post the number you ended at in comments. Cash out: 200m Run x 2.
Strength: Back Squat 2-2-2-2-2
AMRAP in 7 min:
3 KB Swings
3 HR Push-ups
6 KB Swings
6 HR Push-ups
9 KB Swings
9 HR Push-ups
Keep increasing by 3 reps for 7 min. Post the number you ended at in comments. Cash out: 200m Run x 2.
Sunday, October 6, 2013
WOD 100713
WOD 100713
Strength: Power Cleans 3-3-3-3-3
21-15-9 reps for time:
Push Press
Burpees
Jumping Squats
Post times to comments. Cash Out: 10 Turkish Getups on each arm.
Strength: Power Cleans 3-3-3-3-3
21-15-9 reps for time:
Push Press
Burpees
Jumping Squats
Post times to comments. Cash Out: 10 Turkish Getups on each arm.
Saturday, October 5, 2013
WOD 100613
WOD 100613
AMRAP in 15 min:
15 Wall Balls
12 Burpees
9 Toes to Bar
Post rounds to comments.
AMRAP in 15 min:
15 Wall Balls
12 Burpees
9 Toes to Bar
Post rounds to comments.
Friday, October 4, 2013
WOD 100513
WOD 100513
Strength: Strict Ring Dips 3-3-3-3-3
AMRAP in 8 min:
8 Hang Clean (95/65#)
8 Push Press (95/65#)
8 Box Jumps
Post rounds to comments. Max Handstand Holds
Strength: Strict Ring Dips 3-3-3-3-3
AMRAP in 8 min:
8 Hang Clean (95/65#)
8 Push Press (95/65#)
8 Box Jumps
Post rounds to comments. Max Handstand Holds
WOD 100413
WOD 100413
Strength: 5-5-5-5-5 Strict Pull-ups
3 Rounds for time:
10 Back Squats
10 SDHP
20 Overhead Lunges
Post times to comments. Max Push-ups x 2
Strength: 5-5-5-5-5 Strict Pull-ups
3 Rounds for time:
10 Back Squats
10 SDHP
20 Overhead Lunges
Post times to comments. Max Push-ups x 2
Wednesday, October 2, 2013
Tuesday, October 1, 2013
WOD 100213
WOD 100213
Strength: Front Squat 2-2-2-2-2
AMRAP in 15 min:
3 Wall Walks
6 Deadlifts
9 Bar facing burpees
Post rounds to comments. 400m run for time.
Strength: Front Squat 2-2-2-2-2
AMRAP in 15 min:
3 Wall Walks
6 Deadlifts
9 Bar facing burpees
Post rounds to comments. 400m run for time.
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