W.O.D. 07-29-10

Posted on July 29, 2010 by nhbcrossfit

warm up: 1000 m row

skills training: overhead squats

wod
21-15-9
thrusters 95/65
pullups
400m run

W.O.D. 07-28-10

Posted on July 28, 2010 by nhbcrossfit

warmup: 800m run, 20 sit ups, 20 slow OHS with pvc

strength training: clean and jerk

wod
AMRAP
7 minutes

7 push press
5 squats
3 burpees

2 minute rest

AMRAP
7 minutes

7 SDHP
5 medicine ball sit ups
3 medicine ball cleans

W.O.D. 07-27-10

Posted on July 27, 2010 by nhbcrossfit

warmup: 60 double unders, 15 knees to elbows

strength training: deadlifts: 5-4-3-2-1

wod
24 box jumps 24″/20″
24 one arm kb swings, alternating each arm
1 lap (inside) with plate over head, 45/25, arms locked out

4 rounds for time

announcement: Firefighters

Posted on July 26, 2010 by nhbcrossfit

Here is a sample of a wod that can be done at the station. Remember to incorporate your bunker gear into the workouts. The more intense the workout the stronger your heart and body will be during the most stressful of situations…and you will more than likely be in that gear during those times. Keep yourselves in top shape.

wod
20 burpees
bunk up
20 truck steps
walking lunges: bumper to bumper
20 truck steps
un-bunk
20 burpees

W.O.D. 07-26-10

Posted on July 26, 2010 by nhbcrossfit

warmup: 1000 meter row

skills training: med ball clean and jerk

wod:
Angie
100 pullups
100 pushups
100 situps
100 squats

W.O.D. 07-24-10

Posted on July 24, 2010 by nhbcrossfit

warmup: 400m run, 20 push ups

TEAM wod

“Suicide ball, with death by squats”

Stand in a circle with every other person holding a ball of varying weight. Pass the balls around for one minute in one direction, do 10 squats in 30 seconds, pass the balls around for one minute in the other direction, do 11 squats in 30 seconds, increasing the number of squats by one each consecutive round. When you cannot complete the squats you get to do burpees. Take the number of squats you were supposed to reach on that last round and subtract from 40…that’s the number of burpees.