WOD – 17DEC14

Daniel Biopic

Skill:

Hand Stand Hold
Hand Stand Walk

WOD:

For Time

400m – Run
20 – Thrusters (95/65)
400m – Run
15 – Thrusters (115/95)
400m – Run
10 – Thrusters (135/115)
400m – Run
5 – Thrusters (165/145)

Post your results to the Whiteboard.

WOD – 10DEC14

06FEB13

Skill:

3-5-7 (3 rds)

Press – Push Press – Push Jerk

Increasing Weights
Men (95/115/135)
Women (55/85/105)

WOD:

15 min AMRAP

5 – Wall Balls (20/14) 10 ft
10 – Push Press
15 – KB Swings (1.5/1)

Post your results to the Whiteboard.

WOD – 09DEC14

LTW_7139

Skill:

10 min EMOM

5 sec – L-Sit Hold on Rings
5 – Box Jump Overs
2 – Bridges

WOD:

For Time

10-9-8-7-6-5-4-3-2-1
Squat Snatch (95/65)
1-2-3-4-5-6-7-8-9-10
Shoot Throughs w/ Push Up and Dip

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WOD – 06DEC14

01FEB13

Skill:

Forward Rolls
Pistols

WOD:

3 min AMRAP

3 – HSPU
5 – C2B

rest 2 min

3 min AMRAP

3 – Power Cleans (135/95)(Rx + 155/115)
5 – Box Jumps (24/20)

rest 2 min

3 min AMRAP

1 – Rope Climb
30 – Double Unders

rest 2 min

3 min AMRAP

3 – Front Rack Lunges (95/65)(Rx + 135/95)
5 – Burpees

Post your results to the Whiteboard.

WOD – 03DEC14

07MAR13

Skill:

Bench Press
Find your 5 rep max.
5-5-3-5-5

then

Shoulder Press
Find your 5 rep max.
5-5-3-5-5

WOD:

10 min AMRAP
12 – OHS (45/25 Plates)
10 – Box Jumps (24/20)
5 – Strict Pull Ups

Post your results to the Whiteboard.

WOD – 02DEC14

LTW_7138

WOD:

For Time

100 – Double Unders
400m – Run

then

5 rds of

15 – Wall Balls (20/14) 10 ft
15 – KB Swings (1.5/1)
15 – Burpees

then

400m – Run
100 – Double Unders

Post your results to the Whiteboard.

WOD – 01DEC14

CrossFit24BG Logo

WOD:

For Time:

21 – Power Cleans (155/115)(Rx+ 185/135)
21 – Toes to Bar
500m – Row (Rx+ 1000m – Row)
15 – Front Squats
15 – Pull Ups (Rx+ C2B)
500m – Row(Rx+ 1000m)
9 – Squat Cleans
9 – Shoot Throughs (Rx+ Bar or Ring MU)

Post your results to the Whiteboard.