Wu: 25 double unders, 10 burpees- 3rds
Strength/Skill: dead lift 3-3-2-2-1-1
WOD
400m run
100 squats
90 sit ups
80 lunges
70 push ups
400m run
W.O.D. 05-21-2013
Reply
Tag Archives: CrossFit
W.O.D. 05-20-2013
Wu: 200m run, 15 squats, 15 push-ups -3 rds
Strength/Skill: back squats 2-2-2-2-2-2
WOD
20 box jumps 24/20
5 kb swings 53/35
15 box jumps
10 kb swings
10 box jumps
15 kb swings
5 box jumps
20 kb swings
W.O.D. 05-16-2013
Wu: foam roller- lower back then
5 pvc ohs, 10 pvc good mornings, 15 mountain climbers: 3 rds
Skill: deadlift
WOD
21 Dead lift 225/175
800 m run
15 Dead lift 225/175
800 m run
09 Dead lift 225/175
W.O.D. 05-15-2013
Wu: 1 mile run
Skill: Curtis P’s
WOD
Curtis P’s 95/65
AMRAP 12 minutes
Cool down: floor leg stretches
W.O.D. 05-14-2013
Wu: 5 minutes jump rope, 5 minutes rowing
Strength: bent over rows 5 sets of 10
WOD
50-40-30-20-10
Ring rows, push ups
Cool down: 5 minutes of plank holds, stretch
W.O.D. 05-13-2013
Wu: 200 m run, 25 push ups, 25 sit ups- 2 rounds
Strength: squat clean: 1 rep max
WOD
5 push press 135/95
10 paralette jumps over the bar
15 lunges
AMRAP 10 minutes
Cool down: stretch
W.O.D. 05-09-2013
Warm-Up
- 200 m Farmer’s Carry
- 15 Reverse Burpees
Skill & Strength
- Bear Complex
WOD
- 800 m Run
- 40 Back Squats #135/95
- 800 m Run
Cool-Down
- Quads&Hams Stretching
W.O.D. 05-08-2013
Warm-Up
- 800 m Run
- 25 Back Extensions
- 25 Lunges
Skill & Strength
- Weighted Pull-Ups
5 Sets Max Effort
WOD
- 75 Double Unders
- 30 Turkish Get-Ups #53/35
- 75 Double Unders
Cool-Down
- Arm Bar Stretch
W.O.D. 05-07-2013
Warm-Up
2 Rounds of:
- 20 Parallette Jumps
- 3 Modified Rope Climbs
Skill & Strength
- Front Squat
3-3-3-3-3
WOD
4 Rounds For Time:
- 25 Squats
- 25 Sit-Ups
- 25 Push-Ups
Cool-Down
- Floor Leg Stretching
- PVC Good Mornings
W.O.D. 05-06-2013
Warm-Up
- 200 m Run
- 2 min Jump Rope
- 1 min Burpees
Cool-Down
- 2x 400 m Run
WOD – Elizabeth
21-15-9 :
- Cleans #135/95
- Ring Dips
