WOD Wednesday, 26 December 2012 05:12

"Elizabeth"

21-15-9 for time of:

Cleans @ 95/135#

Ring dips


HERO-VICTORIA Monday, 24 December 2012 02:09

This workout will be done at the 6:00 AM class. If you want the hero WOD, you have to come at 6:00, sorry! Since it's Christmas Eve, we're going to do a shorter WOD at the 4:00 PM class:

 

AMRAP for 12:00:

 

15 Deadlift, 155/105#

 

15 Deficit Pushups, hands on 25# plates

 

15 box jumps, 24/20” box

 

 

 


HERO WOD Friday, 21 December 2012 03:30

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Make it hurt, people.


WOD Thursday, 20 December 2012 03:24

3 x 800 meter row, rest 1:1

(for the rest, you will rest as long as it takes to complete the 800)

then

5:00 jump rope work (double unders, singles, one-legged, etc.)


WOD Wednesday, 19 December 2012 00:00

12 minute AMRAP:

Push or split jerk, 6 reps

10 pushups (chest to ground!!!!)

24" box jumps, 12 reps


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

crossfit logo

 

gwod

cfe-logo