10-11-11
Intervals: Run 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
10-10-11
For Max Load “CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner …
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10-8-11
Run, Thruster, Pull-up Circuit Races Athletes will be divided into two even teams. Team 1 will complete the WOD while Team 2 coaches. Upon completion, Teams will switch roles. Complete 3 rounds for time of: Run 400 meters 15 Thrusters …
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10-7-11
Complete the following for time 20 Shoulder to overhead, 185lbs 40 Burpees Partition as needed. Post time to comments.
10-6-11
Complete the following for time 5 rounds of: 20 Doubleunders 20 Hollow rocks 20 Good mornings
10-5-11
Complete as many rounds as possible in 15 mins of: 15 Pull ups (Chest to bar) 30 Box Jumps, 24/20
10-3-11
Complete the following for time “FOUNDATIONS” 3 rounds for time of: Run 400m 10 Deadlifts, 155/95 20 Kettlebell swings, 53/35 30 Sit ups This WOD will be used to assess Athletic Performance for the 7 week Nutrition Challenge. I want …
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10-1-11
Complete the following for time 2 rounds of: 20 Ring Rows 20 Box Jump, 24/20 20 Kettlebell Swings 20 Push-ups 20 Burpees 20 Wall Balls, 20/14 20 Sit-up
