WOD Friday, 12 October 2012 02:19

Complete as many rounds as possible in 15 minutes of:

10 Wall ball shots, 20 pound ball

10 toes to bar

10 box jumps, 24” box

 

Intermediate:

10 wall ball shots, 10 pound ball

10 knees to elbows

10 box jumps, 20” box

 

Rookie: 8 minutes

10 wall ball shots, 6 pound ball

10 situps

10 box jumps, 12” box

 

Crossfit Fairfax demos today’s WOD:

http://media.crossfit.com/cf-video/CrossFit_WOD110926_Powell.wmv

 

Congratulations to everybody who PR'd on deadlifts yesterday! We had a lot of good work put in, and it's pretty exciting to see all of you doing things you didn't know you could!!


WOD Thursday, 11 October 2012 02:59

Deadlift 3-3-3-3-3

Let's get some PRs people!!

 


WOD Wednesday, 10 October 2012 00:00

“Santiago”

Seven rounds for time of:

35/18 pound kettlebell hang squat clean, 18 reps

18 pullups

135/95 pound power clean, 10 reps

10 handstand pushups

Intermediate:

5 rounds for time of:

18 pound kettlebell hang squat clean, 18 reps

18 pullups or banded pullups

95 pound power clean, 10 reps

10 handstand pushups or progressions

Rookie:

5 rounds for time of:

18 pound kettlebell or 10 pound plate hang squat clean, 9 reps

9 banded pull-ups

35-45 pound power clean, 10 reps

10 pushups

Hero WOD people…time to get into that long time domain!

Here’s a WOD demo featuring former Games competitor Rob Orlando:

http://media.crossfit.com/cf-video/CrossFit_WOD110924_OrlandoSantiago.wmv


WOD Tuesday, 09 October 2012 00:00

Run or row 5k.

 


WOD Monday, 08 October 2012 00:00

For time:
5 muscle ups
245/165 pound Deadlift, 10 reps
15 Abmat Sit-ups
Sprint 50 yards
5 muscle ups
245/165 pound Deadlift, 10 reps
15 Abmat Sit-ups
Sprint 100 yards
5 Muscle ups
245/165 pound Deadlift, 10 reps
15 Abmat Sit-ups
Sprint 150 yards
5 muscle ups
245/165 pound Deadlift, 10 reps
15 Abmat Sit-ups
Sprint 200 yards

Scale weight/reps as needed.

 


CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

crossfit logo

 

gwod

cfe-logo