Sunday’s WOD Skill: Agility & Footwork -Cone Drills -Agility Ladder WOD: AMRAP in 10 minutes 5x Deadlift (225/155#) 5x Burpee 5x Pull Up Post rounds completed & load to comments This was a really fun WOD, short enough that you can go heavy, but just long enough that you have to mentally push yourself to [...]
Archive for November, 2009
Saturday’s WOD’s Level 1: Skill: Back Squat WOD: ‘Dirty 30′ 30 reps of each, for time. Box Jumps Jumping Pull Ups Kettlebell Swings (35/26#) Walking Lunge Steps Knees to Elbow Push Press (45/33#) Back Extensions Wall Ball Burpees Double Unders Post times to comments. All Levels CrossFit Skill: Strict Press 5-5-5-5 WOD: “The 2009 CrossFit [...]
Thursday’s WOD All Levels CrossFit Skill: Kettle Bell Fun 180 degree turns Figure 8 Back to Heart WOD: Tower of Power…Back Squat Edition 5 Rounds of 1 minute on 3 minutes off. Each round gets a certain number of “points” for each rep completed. If you were to do this workout as prescribed the workout [...]
Wednesday’s WOD’s Level 1 CrossFit Skill: Medicine Ball Cleans WOD: 15 minute A.M.R.A.P (as many rounds as possible) 6 Medicine Ball Cleans into Wall Ball 12 Kettlebell Swings Post times and load to comments. All Levels CrossFit Skill: Deadlift 3-3-3-3 WOD: 20 Minute A.M.R.A.P. 5 Knees to Elbows 10 DB Push Press 100 Yard DB [...]
