3-3-3-3
snatch
athlete should be working on form. Weight should not be more than 75%
then
5 Rounds for time:
15 push press (95,65)
15 sit ups
15 med ball cleans (20#/14#)
15 double unders
Feb 212012
Feb 202012
Push-up Pergatory
100 hand release push ups
complete a 400m run every time you stop working
Score is number of runs and push ups completed at one time
Feb 192012
Complete the following for time with a plate (45,25)
Run 200 meters
25 Overhead Squats
Run 200 meters
25 Trucker Squats
Run 200 meters
50 Overhead Walking Lunges
Run 200 meters
Post time and thoughts to comments:
Feb 172012
Rainy Day Dirty 30
30 Wallballs 20#/14#
30 Pull-Ups
30 Deadlifts 95#/65#
30 Sit-Ups
30 Box Jumps 20″
30 Power Cleans 95#/65#
30 Supermans
30 OHS 95#/65#
30 Push-Ups
30 Double Unders
30 Squats
May be done in any order
Feb 162012
“Barbara”
5 rounds of:
20 pull ups
30 push ups
40 sit ups
50 squats
Each round is individully timed. Rest three minute between rounds
Feb 152012
AMRAP in 20 minutes of:
7 DB squat cleans (45, 25)
14 DB push press
21 slam balls (20,15)
Feb 142012
Pistol Power
Run 800m/ Row 1000m
15 pistols on each leg
15 burpees
12 pistols each leg
12 burpees
9 pistols each leg
9 burpees
Feb 132012
CrossFit “LOVE”
Buy in: 400m run
3 rounds of:
6 Light weight manmakers (30, 20)
12 Overhead Squats (135, 95)
18 V-ups
24 Ear showing KB swings (55,35)
Buy out: 400m run
Feb 122012
30 push ups
25 double unders
30 box jumps( 24,20)
25 double unders
30 pull ups
25 double unders
30 sit ups
25 double unders
30 wall ball shots (20,14)
25 double unders
30 walking lunges
25 double unders
30 ring dips
25 double unders
athlete may start anywhere, but must progress in order
75 singles may be sub for DU
CROSSFIT DODGE BALL
That’s right on Saturday the WOD will be CrossFit Dodge Ball. Because this is very different from a regular WOD I wanted to give everyone a heads up. Hopefully you are game…Here’s how it will work
Athletes will be divided into 2 teams
45 minute game:
If athlete is hit by a ball he/she is not out (come on it’s CROSSFIT!) You perform your penalty on the sideline and jump back in the game. No, you can not be hit while you are performing your penalty.
If you are hit by
a pink ball = 10 sit ups
a gray ball = 10 push ups
a red ball = 10 squats
a yellow ball = 10 jump rope
a multi color ball = 10 slam balls
If someone catches a ball you throw = 10 burpees
RULES:
No head shots
No whining
If you get hit suck it up, perform your penalty and get back in the game – that is how life works isn’t it!
Have fun!!!!
We will be working on moving the equipment to the new portion on the gym if anyone is interested staying and helping after this WOD
Let me know what you think…….Tami
