Tag Archives: richmond

W.O.D. 08-20-2012

Posted on August 23, 2012 by nhbcrossfit

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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. 08-14-2012

Posted on August 16, 2012 by nhbcrossfit

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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. 04-26-2012

Posted on May 4, 2012 by nhbcrossfit

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Warm Up:  200ft bear crawl

WOD
5 hang squat cleans 135/95
5 push press/jerk
10 minute AMRAP

W.O.D. 04-24-2012

Posted on April 30, 2012 by nhbcrossfit

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Warm Up

• 50 Burpees
• 50 Squats

WOD

Six 3 minute rounds with 1 minute rest between each round:

• Rounds 1, 3, 5: 5 Ring Dips, 5 Pull Ups
• Rounds 2, 4, 6: 5 Box Jumps, 5 KB Swings

 

W.O.D. 04-12-2012

Posted on April 13, 2012 by nhbcrossfit

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Strength & Skill Clean & Jerk WOD 2 minutes max Clean & Jerk Athlete’s choice of weight. The score is the total amount of weight lifted: total number of reps multiplied by the weight used.

Warm-Up 500m Rowing Cool Down Plank Drills - 5 minutes: 1 minute center 1 minute one side 1 minute center 1 minute the other side 1 minute center

W.O.D. 03-08-2012

Posted on March 8, 2012 by nhbcrossfit

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Games WOD #3

18 Min AMRAP
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

W.O.D. 03-05-2012

Posted on March 5, 2012 by nhbcrossfit

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warm up: 800m run, 15 burpees, 15 reverse burpees

strength: OHS 5-5-5-5-5

wod
AMRAP 7 minutes
5 power snatches
5 power cleans

History of the CrossFit Games.

W.O.D. 02-29-12

Posted on February 29, 2012 by nhbcrossfit

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warm up:  100ft walking lunges, 200m farmer’s carry

wod
25 handstand pushups, 50 toes to bar, 800m run, 75 push press (75/45), 150 double unders

 

W.O.D. 02-28-12

Posted on February 28, 2012 by nhbcrossfit

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warm up:  100 double unders, 50 push ups, 50 situps

wod
crossfit Totals
back squat 1 rep
shoulder press 1 rep
dead lift 1 rep

W.O.D. 02-27-12

Posted on February 28, 2012 by nhbcrossfit

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warm up:  400m run, 200m run backwards (2 rounds)

strength:  front squat 5-5-5-5-5

wod
3 rounds
300m row, 20 wall balls, 10 pull ups