3 Rounds for time:
Run 400M
15 Push Press 95#/65#
10 Chest to bar Pull Ups
Train hard train smart.
Scale as needed!
Thursday, June 28, 2012
Wednesday, June 27, 2012
June 28th 2012 WOD
20 Min AMRAP:
50 Double Unders
20 Box Jumps 24/20
10 T2B
Train hard Train Smart
Scale as needed!
50 Double Unders
20 Box Jumps 24/20
10 T2B
Train hard Train Smart
Scale as needed!
Tuesday, June 26, 2012
June 26th 2012 WOD
In 14 Minutes complete the following
30 Burpees
30 KB Swings 2 Pood / 1.5 Pood
20 Burpees
20 KB Swings 2 Pood / 1.5 Pood
10 Burpees
10 KB Swings 2 Pood / 1.5 Pood
In the remaining time row for max calories:
Your score will be the total calories accumlated in 14 min
30 Burpees
30 KB Swings 2 Pood / 1.5 Pood
20 Burpees
20 KB Swings 2 Pood / 1.5 Pood
10 Burpees
10 KB Swings 2 Pood / 1.5 Pood
In the remaining time row for max calories:
Your score will be the total calories accumlated in 14 min
Monday, June 25, 2012
June 25th 2012 WOD
5 Rounds for time:
30 Push Ups
10 Cleans 115#/75#
Train hard Train Smart
Scale as needed.
30 Push Ups
10 Cleans 115#/75#
Train hard Train Smart
Scale as needed.
Friday, June 22, 2012
June 21st 2012 WOD
3 Rounds for time:
Run 800 M
35 Wall Balls
5 DeadLifts 275#/185#
Train Hard Train Smart
Scale as needed!!
Run 800 M
35 Wall Balls
5 DeadLifts 275#/185#
Train Hard Train Smart
Scale as needed!!
June 20th 2012 WOD
"Annie"
Double Unders
Sit Ups
50-40-30-20-10 for time:
Train hard Train Smart
Scaled as needed!
Double Unders
Sit Ups
50-40-30-20-10 for time:
Train hard Train Smart
Scaled as needed!
Sunday, June 17, 2012
June 18th 2012 WOD
Row 500M x 3
Your score is the slowest of the three.
Work to a one rep max weighted dead hang chin/pull up.
(Scaling with be a flexed arm hang)
Your heaviest weight or time is your score.
In three minutes complete as many HSPU as possible:
Your score will be total reps.
Train hard train smart.
Scale as needed.
Your score is the slowest of the three.
Work to a one rep max weighted dead hang chin/pull up.
(Scaling with be a flexed arm hang)
Your heaviest weight or time is your score.
In three minutes complete as many HSPU as possible:
Your score will be total reps.
Train hard train smart.
Scale as needed.
June 15th 2012 WOD
"Helen"
400 meter run
1.5 / 1 pood Kettlebell swing x 21
Pull-ups 12 reps
Three Rounds for time:
Train Hard Train Smart
400 meter run
1.5 / 1 pood Kettlebell swing x 21
Pull-ups 12 reps
Three Rounds for time:
Train Hard Train Smart
June 14th 2012 WOD
Warm up:
Run 400 meters
20 wall balls
Run 400 meters
20 ball slams
Run 400 meters
20 OHS
Run 400 meters
Strength: work up to 1 rm clean and jerk. Then back it down to 75% and perform a double every 60 seconds for 10 minutes.
Cool down:
Run 400 meters
20 pull ups
Run 400 meters
20 push ups
Run 400 meters
20 T2B
Run 400 meters
Scale as needed.
Train Hard Train Smart!
Run 400 meters
20 wall balls
Run 400 meters
20 ball slams
Run 400 meters
20 OHS
Run 400 meters
Strength: work up to 1 rm clean and jerk. Then back it down to 75% and perform a double every 60 seconds for 10 minutes.
Cool down:
Run 400 meters
20 pull ups
Run 400 meters
20 push ups
Run 400 meters
20 T2B
Run 400 meters
Scale as needed.
Train Hard Train Smart!
June 13th 2012 WOD
For time:
Row 1000 meters
21 snatch 95#/65#
21 k2e
Run 800 meters
15 snatch
15 k2e
Run 800 meters
9 snatch
9 k2e
Row 1000 meters
Scale as needed.
Train Hard Train Smart!
Row 1000 meters
21 snatch 95#/65#
21 k2e
Run 800 meters
15 snatch
15 k2e
Run 800 meters
9 snatch
9 k2e
Row 1000 meters
Scale as needed.
Train Hard Train Smart!
Monday, June 11, 2012
June 12th 2012 WOD
Reps and rounds for time of:
10-9-8-7-6-5-4-3-2-1
Kettlebell swings (32kg/24kg)
Ring dips
Kicker: Complete 25 dunders between each round.
Scale as needed.
Train Hard Train Smart!
10-9-8-7-6-5-4-3-2-1
Kettlebell swings (32kg/24kg)
Ring dips
Kicker: Complete 25 dunders between each round.
Scale as needed.
Train Hard Train Smart!
June 11th 2012 WOD
5 Rounds for Time:
5 Squat Clean Thrusters (135/95)
10 Chest to Bar Pull ups
Scale as needed.
Train Hard Train Smart!
5 Squat Clean Thrusters (135/95)
10 Chest to Bar Pull ups
Scale as needed.
Train Hard Train Smart!
Thursday, June 7, 2012
June 8th 2012 WOD
This was my very first wod that got me hooked on CrossFit, so I thought I would share it with y'all! You're welcome, Dan
For time:
Run 1200 meters
25 burpees
Run 800 meters
50 burpees
Run 400 meters
75 burpees
Scale as needed!
Train Hard Train Smart!
For time:
Run 1200 meters
25 burpees
Run 800 meters
50 burpees
Run 400 meters
75 burpees
Scale as needed!
Train Hard Train Smart!
Wednesday, June 6, 2012
June 6th 2012 WOD
Tabata says...
Row
Box jumps (24"/20")
Kettlebell swings (24kg/16kg)
Scale as needed.
Train Hard Train Smart!
Row
Box jumps (24"/20")
Kettlebell swings (24kg/16kg)
Scale as needed.
Train Hard Train Smart!
Monday, June 4, 2012
Sunday, June 3, 2012
Friday, June 1, 2012
June 1st 2012 WOD
June 1st 2012 WOD
3 Rounds for time:
15 Box Jumps 24"/20"
30 Wall Balls 20#/14#
3 Rounds for time:
15 Deadlifts 135#/95#
15 Bar Facing Burpees
Your score is your total combined time from all four rounds.
Train Hard Train Smart.
Scale as needed.
3 Rounds for time:
15 Box Jumps 24"/20"
30 Wall Balls 20#/14#
3 Rounds for time:
15 Deadlifts 135#/95#
15 Bar Facing Burpees
Your score is your total combined time from all four rounds.
Train Hard Train Smart.
Scale as needed.
Subscribe to:
Posts (Atom)