2-9-12
Strength Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% rest 2-3 min. between each set. -then- 3 rounds for total reps: 45 sec ME Shoulder Press 95/65# -rest 45 sec. 45 sec ME Pullups …
Read More
2-8-12
10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Kettlebell Swings, 53/35 24 Double-unders
2-7-12
“Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups
2-6-12
Skill 15 mins, Power Snatch WOD 100 Overhead Squats, 95/65 Every minute on the minute perform 5 burpees. For the remainder of the minute, the athlete will perform overhead squats until the 100 reps are completed. — What a fun-filled …
Read More
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 …
Read More
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
