Wednesday WOD 20120523
Push Jerk
5-3-2-2-1-1-1-1-1
Post loads to comment.
Tuesday WOD 20120522
Tyler warming up
“Helen”
Three rounds for time of:
Run 400 meters
21 Kettlebell swings 55/35
12 Pull-ups
Post time to comments.
Monday WOD 20120521
Tabata
Air Squats
Kettle bell Swings 53/35
Sit-Ups
Dumbbell Jumps 20/15
Medball Twists 20/14
Lowest rep of each move to comment.
Saturday WOD 20120519
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
GHD Sit-Ups
Sumo-Deadlift High-Pull 95/65
Box Jumps 24/20
Kettlebell Swing 2 pood/1.5 pood
Row for Calories
Post total reps to comment.
Friday WOD 20120517
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Push-ups
10 Pull-ups
Post time to comments.
Thursday WOD 20120517
2012 CrossFit Games Regional: Individual Event 6
For time:
Three rounds of:
345/225 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb/14lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb/70lb dumbbells
28 Burpee box jumps, 24″/20″ box
100 foot Farmer carry, 100lb/70lb dumbbells
3 Muscle-ups
Modify and Scale as needed!
Post times to comment.
Wednesday WOD 20120516
Shoulder PressÂ
5-5-5-5-5
Then
Complete 8 shuttles:
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
Rest 60 seconds between shuttles.
Post fastest times and loads to comments.
