WOD - Thursday 2/25/2010
Five rounds for reps of:
1 minute wall ball shots, 20 pound
1 minute 15 foot rope climb
run 400m
rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
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WOD - Tuesday 2/23/2010
“Crossfit Total”
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
Post total weight for all three reps
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WOD - Friday 2/19/2010
Five rounds for max reps of:
2/3 Body weight thrusters
Pull-ups
Post reps for both exercises in all rounds.
Happy Friday!!
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WOD - Thursday 2/18/2010
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench Press: body weight
Clean: 3/4 body weight
Set up three bars and go through it as fast as possible for time.
Good luck and GET SOME!!!!
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WOD - Wednesday 2/17/2010
“TABATA THIS!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata Score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”
Post tabata score for each exercise for final score.
Example: 10, 22, 9, 15, 15 = 71
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WOD - Monday 2/15/2010
For time:
155 pound Squat Clean, 15 reps
30 toes to bar
30 box jump, 24 inch box
15 muscle-ups
40 pound dumbbell push press /push jerk 30 reps
30 double-unders
135 pound thrusters, 15 reps
30 pull-ups
30 burpees
300 feet walking lunges with 45 pound plate held overhead
Post times
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