W.O.D. 08-28-2012

Posted on August 28, 2012 by nhbcrossfit

Warm-Up

400m farmer’s carry
25 burpees

Strength & Skill

“L” sit: 6 sets, max holds

WOD

21 OHS 95/65, 200m run

15 OHS 95/65, 200m run

09OHS 95/65, 200m run

W.O.D. 08-27-2012

Posted on August 28, 2012 by nhbcrossfit

Warm-Up

800m run
10 turkish get ups

Strength & Skill

weighted dips, 6 sets

WOD

25 double unders

25 sit ups

25 pull ups

25 push ups

4 rounds for time

W.O.D. 08-23-2012

Posted on August 24, 2012 by nhbcrossfit

Warm-Up

3 rounds of cindy (5 pull ups, 10 push ups, 15 squats)

Strength & Skill

Snatch 1 rep max

WOD

50-35-20 reps of:

Wall balls

Pull-ups

Double-unders

W.O.D. 08-22-2012

Posted on August 23, 2012 by nhbcrossfit

Warm-Up

3 minute row
3 min modified rope climbs

Strength & Skill

Overhead Squat 1 rep max

WOD

Four rounds of:

200m run

15 ring dips

W.O.D. 08-21-2012

Posted on August 23, 2012 by nhbcrossfit

Warm-Up

50 double unders
25 good mornings
30 lunges

Strength & Skill

Push Jerk 1 rep max

WOD

5 rounds for time

10 deadlifts 275/165

10 burpees

W.O.D. 08-20-2012

Posted on August 23, 2012 by nhbcrossfit

Warm-Up

800m run
100 sit ups

Strength & Skill

Squat Clean 1 rep max

WOD

“Fran”

21-15-09

Thrusters 95/65

Pull Ups

W.O.D. 08-16-2012

Posted on August 19, 2012 by nhbcrossfit

Warm-Up

3 minute row
3 min modified rope climbs

Strength & Skill

weighted hanging pull ups 10-9-8-7-6-5-4-3-2-1

WOD

10 kb swings 53/35

10 box jumps

AMRAP 10 minutes

W.O.D. 08-15-2012

Posted on August 19, 2012 by nhbcrossfit

Warm-Up

25 med ball cleans
50 med ball sit ups

Strength & Skill

Body weight times 1.5 deadlifts 10-9-8-7-6-5-4-3-2-1

WOD

200m run, 15 wall balls

AMRAP 7 minutes

W.O.D. 08-14-2012

Posted on August 16, 2012 by nhbcrossfit

Warm-Up

20 double unders
20 lunges (10 each leg)
3 rounds

Strength & Skill

body weight strict press 10-9-8-7-6-5-4-3-2-1 (55 reps)

WOD

TABATA push ups

16 rounds

W.O.D. 08-13-2012

Posted on August 16, 2012 by nhbcrossfit

Warm-Up

100m side shuffle one side
100m side shuffle the other side
20 burpee pull ups

Strength & Skill

body weight back squats 10-9-8-7-6-5-4-3-2-1 (55 reps)

WOD

5 rounds for time

10 super mans

10 flutter kicks

10 push ups

AMRAP 7 minutes

Warm-Up

Strength & Skill

WOD

Warm-Up

Strength & Skill

WOD

Warm-Up

Strength & Skill

WOD

Warm-Up

Strength & Skill

WOD

Warm-Up

Strength & Skill

WOD

Warm-Up

Strength & Skill

WOD

Warm-Up

Strength & Skill

WOD

Warm-Up

Strength & Skill

WOD

Warm-Up

Strength & Skill

WOD

Warm-Up

Strength & Skill

WOD

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