2-3-12
Strength Back Squat 8-8-6-6-4 (65%, 70%, 80%, 85%,…) WOD As Many Rounds As Possible in 15 mins of: 20 Hand-release push-ups 30 Abmat sit-ups 40 Kettlebell swings, 53/35 pounds Our “friends” at CrossFit 225 thought that it would be great …
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2-2-12
Five rounds for time of: 15 Deadlifts, 185/135 15 Toes to bar rest 15 mins of Double-under practice
1-31-12
Skill: 15 mins Muscle-up practice WOD: 4 rounds for reps 40 secs Max Effort, Wall Balls Rest 20 secs 40 secs Max Effort, Ring Dips Rest 20 secs 40 secs Max Effort, Power Cleans (155/105) Rest 20 secs
1-30-12
Resting 60 seconds between sets: Shoulder Press 2-2-2-2-2-2-2-2-2-2 4 rounds for time of: 5 Front Squats, 185/120 8 Strict Pull-ups 40 Double-unders
1-27-12
Complete the 3 rounds of the following: Sprint 150m 15 Kettlebell swings, 1.5/1 pood Sprint 150m 15 Hand-release push ups Sprint 150m 15 AbMat sit ups Rest 60 secs between each round.
1-26-11
“Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball 10 ft target (Reps), Sumo deadlift high-pull 75 pounds (Reps), Box Jump, 20″ box (Reps), Push-press 75 pounds (Reps), Row (Calories). 1 minute rest in between rounds.
1-25-12
Skill Butterfly/Kipping Pull-ups WOD Complete 5 rounds for time of: 6 Handstand push ups 12 Chest-to-bar pull ups 24 Walking Lunge (35#)
1-24-12
Strength Front Squat (5 X 3 reps) WOD Complete 5 rounds for time of: 135 Deadlift, 9 reps 135 Hang power snatch, 6 reps 135 Overhead squat, 3 reps
